Author Archive Geraldo

Turned to Stone

10 PAX fought the urge to crawl back into their fartsacks and posted at Peak 51 for their daily DownPAINment.

The Thang:

Mosey to the lower parking lot for the COP but first a #HairBandMile

COP

  • 5 Burpees OYO
  • SSH x 25
  • 4 Burpees OYO
  • Merkins x 10
  • 3 Burpees OYO
  • Imperial Walkers x 15
  • 2 Burpees  OYO
  • Squats x 20
  • 1 Burpee OYO

Mosey to the Greenway, making our way to what Drop Thrill called  a Celtic ruin for some circuit work.

Round 1

  • Step Ups x 20
  • Dips x 15
  • Merkins x 10

Round 2

  • Step Ups x 20
  • Dips x 15
  • Decline Merkins x 10

Round 3

  • Step Ups x 20
  • Dips x 15
  • Incline Merkins x 10

Round 4

  • Step Ups x 20
  • Dips x 15
  • Diamond Merkins x 10

Track Work

Mosey back to through the Greenway back to the track, take  a lap and then perform the following exercises:

  • Pull ups x 5
  • Merkins x 10
  • Squats x 15
  • Repeato for 3 rounds

Head over to the school for some Peoples Chair mixed in with some air presses

Mary:

  • Dollys x 20
  • Rosalita x 15
  • Heels to Heaven x 15
  • Flutter x 10
  • Protractor

Moleskin:

  • Great effort by the PAX today, the temperature is cooling , but great weather for the December gloom.
  • Joker mad some reference to YHC borrowing my M’s watch for the workout, he of the Wooly Vest.
  • Drop Thrill noted via Twitter that it felt he was a at Celtic ruin during the circuit work and enjoyed the tranquility of the water feature.
  • Sensei set PR at the pre-workout run with an 8 min/mile pace, we’ll need to change the route to a 10k loop if he keeps it up. Join us next week at 4:45 if you’re interested and training for the Joe Davis run.
  • Freedom, what else can I say, you’re crushing it.
  • Thanks to Hops for taking us out.
  • It is an honor to lead, please sound off with any mumble chatter.

Announcements:

  • Area 51 Christmas Party Saturday 12/6 at the Sugar Creek Brewery, bring canned goods if you’re attending
  • Joe Davis 5K / 10K – 5 entries to the Thunder Road 2015 event are going to be awarded in some fashion to top PAX (check here).  Check the preblast for registration details.
  • Survey for a potential new workout east for Providence, see the Pre-Blast here
  • Thoughts and prayers for Drop Thrills mother

Early Trick or Treat at the Peak

10 PAX ventured to Peak 51 for some pre-Halloween DownPainment but not many treats.

The Thang:

Take a lap around the AO mixing up butt kickers, high knees, and karaoke making our way back to the lower parking lot.

COP

  • SSH x 20
  • Merkins x 10
  • Imperial Walkers x 20
  • Merkins x 10
  • Squats x 20
  • Merkins x 10

Partner Work

Partner up, size and speed does not matter.  Partner 1 does suicides to each light pole and back while Partner 2 does called exercise, then flapjack.

  • Round 1- LBCs
  • Round 2- CDD
  • Round 3- Flutter kicks
  • Round 4- Wide arm Merkins

Animal Crawls

Move to behind the ball field and line up for some animal crawling fun.

  • Round 1- Bear Crawl 1/2 way lunge 1/2 and sprint back
  • Round 1- Crab walk 1/2 way lunge 1/2 and sprint back
  • Round 3- Bear Crawl 1/2 way lunge 1/2 and sprint back
  • Round 4- Crab walk 1/2 way lunge 1/2 and sprint back

Jack Webb

Mr. Webb made an appearance, always a crowd favorite, up to 5 and back down again.

Tunnel of Love

Line up shoulder to shoulder, plank it up, and get crawling through the tunnel. Repeato

Track Work

  • Round 1- Fellowship lap
  • Round 2- Indian Run

Mary

  • Flutter x 15
  • Dolly’s x 15
  • Rosalita x 15

Moleskin:

  • YHC was working on a waltz-like count with the squats during COP, my apologies.
  • Kotters and welcome to Area 51 Clubber (Andrew Laing), we’re looking forward to seeing you again.
  • There was quite a bit of Tommy Boy quotes and chatter at the beginning of the workout, a classic.
  • The tunnel of love is always fun and Robin Hood rightly reminded the PAX to refrain from any noxious emissions  during said exercise.
  • Four posted for the pre-workout run Sensei, Slim Fast, Good Hands, and YHC.
  • Sensei and Good Hands getter stronger and closer to that 8:15/mile pace each each week.
  • Thanks Slim Fast for taking us out
  • It is an honor as always to lead, please sound off with any mumble chatter.

Announcements:

 

I Got a Rock

14 PAX enjoyed the cooler climate for their daily #DownPainment at Peak 51.

The Thang:

COP

  • SSH x 20
  • Imperial Walker x 20
  • Merkins x 15
  • Squats x 20

Rockpile

Mosey to the rock pile, and choose a rock wisely. Partner up with a PAX who has a similar sized rock. Partner 1 does called exercise while Partner 2 runs to the length of the parking lot and back. Flapjack when Partner 2 returns.

  • Round 1- Curls
  • Round 2- Tricep Extensions
  • Round 3- Squats
  • Round 4- Overhead Presses

Catch Me If You Can

Staying with your partner, mosey to the track for some catch me if you can. Partner 1 runs while Partner 2 performs called exercise then chases Partner 1, then flapjack.

  • Round 1- 5 LBCs
  • Round 2- 5 Merkins
  • Round 3- 5 Lunges each leg

Hill Work

Move to the hill behind the baseball field. Partner 1 runs up the hill while Partner 2 performs called exercise. Continue until the total number of called exercise is complete.

  • Round 1- 50 Lunges (25 each leg)
  • Round 2- 25 Diamond Merkins
  • Round 3- 20 Burpees

People’s Chair

Mosey towards school and grab some wall for the People’s Chair. 3 total rounds, 2 with 50 air presses

Mary

Head back to the parking lot for some Mary and as per Drop Thrill’s request, a visit from our friend Jack Webb

  • Jack Webb
  • Dolly x 20
  • Rosalita x 15
  • Sid the Kid x 10
  • Flutter x 10

Moleskin:

  • Strong work by the PAX today, the group is growing stronger each week
  • Simba asked YHC a few weeks go before he Q’d Peak 51 if there were any rocks at the AO and we not seen any. The next week they appeared and YHC made use of them this week.
  • Nice job and thanks Sensei for taking care of the COP, we’re looking forward to your VQ real soon
  • Much to Drop Thrill’s dismay, Jack Webb paid a visit
  • Welcome Pepe from F3 Charleston visiting Charlotte on Business
  • Five PAX put in for extra credit with a pre-workout run
  • TCLAPS to Dumpster Fire, second post at Peak 51 and posted at Bagpipe this week, keep it up
  • Thanks to Dolphin for sending us out
  • Sound of with any mumble chatter

Announcements:

Mud Run Flavored Ascent

12 PAX journeyed to Ascent for a Mud Run inspired beatdown.

The Thang:

COP

  • SSH x 20
  • Merkins x 15
  • IW x 20
  • Mountain Climbers x 15
  • Squats x 20

Field Work

Mosey to the football field and run the length of the field completing the following:

  • First 100 yards- High knees, butt kicks
  • Second 100 Yards-Karaoke Right and Karaoke Left
  • Third- Run at 50%
  • Fourth- Run at 75%
  • Fifth- Run at 50%
  • Sixth- Run at 75%

Shuttle Run

Shuttle run with 5 merkins every 5 yards (5, 10, 15, 20, 25) up to the 25 yard line

Partner work 

Partner up Partner 1 does 20 yards  as instructed while Partner 2 does called exercise, then flapjack
Round 1
Partner 1- Bear crawl 10 yards, Lunge Walk 10 yards
Partner 2- Hand Release Merkins
Round 2
Crab walk 10 yards, Lunge walk 10 yards
Carolina Dry Docks
Repeato

Over and Under

Partner 1 planks while Partner 2 jumps over and then crawls under Partner 1 x 5 reps. Flapjack and then repeat.

Jack Webb

Move to the middle of the field and complete Jack Webb Up 5 & Down 5

Tunnel of Love

Line up shoulder to shoulder, plank it up, and each PAX crawls under

Circuit Work

Mosey to the playground and complete the following circuit of exercises for four rounds.

  • 5 pull-ups
  • 10 Wide Arm Merkins
  • 15 Squats

People’s Chair

Move and grab some wall for three rounds of the People’s Chair with Arm Raises x 30 on rounds 2 and 3.

Partner Carry

  • Mose back to the field for the Mud Run closer, the Partner Carry, 1 x for each partner

Mary

  • Dolly’s x 15
  • Rosalita x 15
  • Flutter x 15
  • Sid the Kid x 10
  • Heels to heaven x 15
  • Freddie mercury x 10
  • LBCs x 10
  • Merkins x 10
  • Diamond Merkins x 10
  • Wide arm Merkins x 10
  • Merkins x 10

The Moleskin:

  • Strong work by the PAX, they are getting stronger and stronger each week
  • Glad to see some early KB work by Stumphugger and Strange Brew when YHC pulled into the AO and joined in the fun.
  • Fireman Ed showed up to get some track work in before the workout #GettingMudRunReady
  • With the Mud Run next week, YHC wanted to include some exercises on that had some Mud Run influence and keep the PAX moving
  • When Jack Webb was announced, the PAX told YHC not to answer his call #RunstopperFavorite
  • No sign of the visitors from last week running from the bushes
  • Thank you for the opportunity to lead and sound off with any mumble chatter

Announcements:

  • There will be a Convergence at the Rock next Saturday for most Area 51 sites, more info coming in the weekly email
  • In the spirit of the 10K Merkin and 10K Swing Challenges, a new challenge will be announced, stayed tuned to Twitter and the weekly email for more details
  • Flipper and his M are expecting for updates check  caringbridge.org/visit

Mini-Murph at the Peak

11 Pax made their way to Peak 51 for their dose of DownPainment

The Thang:

COP

Mosey to the bus parking lot for some COP

  • SSH x 25
  • IW x 20
  • Mountain Climbers x 10
  • LBCs x 15

Mini-Murph

Move to to the track for a Min-Murph circuit for 30 minutes

  • 1 lap around the track
  • Pull ups x 5
  • Merkins x 10
  • Squats x 15

People’s Chair

Mosey to the school and grab a piece of wall for the People’s Chair x 2 with arm raises

Mary

Mosey back to the parking lot for 5 minutes of Mary

  • Dollys x 15
  • Rosalita x 16 (YHC lost count)
  • Heals to Heaven x 15
  • Flutter Kicks x 10

The Moleskin:

  • Solid work by the PAX this morning fighting the awful humidity and O2 deprivation.
  • A Mini-Murph is a favorite and makes for a short Weinke.
  • YHC lost count on the number of rounds for the Min-Murph, maybe 7 but a strong 30 minutes by the PAX.
  • TCLAPS to Sensei sporting the Ruck today. Dora has EH’d another #KeepOnRuckin’
  • A week after the merkin clinic and Whitesnake was calling out Dora’s merkin form
  • Thanks for the opportunity to lead it is an honor and please sound off with any mumble chatter YHC may have missed

Announcements:

But It Goes to 11

19 PAX climbed out of their fartsacks and posted at Peak 51

The Thang;

COP

  • Side Straddle Hop x 30
  • Mountain Climbers x 15
  • IW x 15
  • Merkins x 15

Four Corners
Move to the track and run 1 lap completing the called exercise at each corner. After each lap complete the the following set of exercises:

  • Merkins x11
  • Squats x 11
  • LBCs x 11
  • Lap 1- CDD x 11
  • Lap 2- Hand Release Merkins x 11
  • Lap 3- 11 LBCs
  • Lap 4- 11 Wide Arm Merkins

Circuit Work

Mosey to the baseball field bleachers for some circuit work

  • Incline Merkins x 11
  • Dips x 11
  • Lunges x 12 (Okay, so we rounded up here)
  • Repeato for a total of 4 circuts

The People’s Chair

Mosey to the school wall for “The Semi Gloss”

  • Round 1- Arms out
  • Round 2- Arm raises x 15

Mary

Ten minutes left so return to the parking lot for Mary

  • Dolly x 15
  • Rosalita x 15
  • Flutter x 10
  • 30 seconds left, finish strong with Merkins AYG

The Moleskin:

  • Strong work by the PAX today, they got a good start on the Merkin challenge today, 180 total before completing many as they could in the last 30 seconds
  • After Q’ng Basecamp earlier in the week with Whitesnake and Tawny, YHC was inspired to keep the 80’s Rock theme going with today’s workout and taking it to 11 a la Spinal Tap. Thanks to the PAX for indulging YHC.
  • There wasn’t a lot of mumble chatter in the Gloom, but a whole lot of grunting an O2 deprivation. Although Slimfast tried to get the PAX to provide some but to no avail.
  • Whitesnake mentioned that after so many merkins he started wishing for some running #BeCarefulWhatUWhish4
  • Slimfast chimed in about YHC’s rhythmically challenged cadence #MetronomeRequired
  • The circuit work between laps came back to actually bite YHC after stumbling upon some fire ants.
  • Thank you Insomniac for taking us out
  • Sound of with any mumble chatter. As always it is an honor and privilege to lead, thank you.

Road Work Ahead

15 PAX inlcuding 1 FNG ignored the Fartsack and made their way to Basecamp.

The Thang:

COP

  • 5 Burpees OYO
  • SSH x 25
  • 4 Burpees OYO
  • Merkins x 15
  • 3 Burpees OYO
  • IW x 20
  • 2 Burpees OYO
  • Squats  x 20
  • 1 Burpee OYO

Catch Me if You Can

Mosey to the track and partner up for Catch Me if You Can, only to find the track at South Charlotte Middle School was ripped up and is under renovation. Already an audible is called by YHC to run the length of the football field in lieu of laps around the track.

Partner 1 Runs towards the opposite goal line while Partner 2 does called exercise and races to catch Partner 1. Each round consisted of running the length of the football field 4 times for a total of 400 yards.

  • Round 1 5 Merkins and flapjack
  • Round 2 5 Diamond Merkins and flapjack

The Star Fish

Move to the field for, run to each each corner of the football field to complete the called exercises and returning to the center for 10 LBCs.

  • Corner 1 10 Merkins
  • Corner 2 10 Lunges
  • Corner 3 10 Carolina Dry Docks
  • Corner 4 10 Squats
  • Plank-o-rama and Repeato

Mosey to the bleachers and take a lap around the baseball field.

Return to parking lot for Mary:

  • Flutter x 15
  • Rosalita x 20
  • Russian twists x 10
  • Finish strong with Merkins AYG

The Moleskin:

  • It was an auspicious start when we pulled in only to find a large construction vehicle parked in Spackler’s parking spot. YHC had not planned on World’s Strongest Man truck pull #Refusnik
  • YHC could not get the squat demonstration right in COP #QFail
  • The PAX was quite surprised to find that the track was being remodeled. Nothing like starting the project the week before school starts #PoorlyPlannedProject. This is apparently to the delight Purple Haze #NotAFanofYasso800
  • Welcome FNG Tawny, EH’d by Whitesnake, a Jaguar never looked so good in the 80’s
  • Thank you Slimfast for taking us out
  • Solid work by the PAX today, YHC wanted to keep the PAX moving today and they kept bringing it.Thanks for the opportunity to lead, it is always an honor. Please sound off with any mumble chatter.

Announcements:

Taking the Hill and the Greenway at Peak

The shovel flag was planted and 11 of Area 51’s finest journeyed to Peak 51 for their daily dose of DownPainment.

The Thang:

Take the newly minted Peak 51 Shovel Flag two laps around the parking lot before moving to the bus parking lot.

COP:

  • 5 Burpees OYO
  • SSH x 25
  • 4 Burpees OYO
  • Merkins x 15
  • 3 Burpees OYO
  • IW x 20
  • 2 Burpees OYO
  • Squats  x 20
  • 1 Burpee OYO

Move to the baseball field for hill work and let’s take it to 7

  • Round 1 Carolina Dry Docks at bottom LBCs at top
  • Round 2 Wide Arm Merkins at bottom and Lunges at top

Mosey to the Greenway for some circuit work

  • Step ups x 20
  • Dips x 15
  • Diamond merkins x 10

Repeato for 3 rounds total

Mosey back to the track & partner up

Partner 1 runs  a lap while partner 2 does called exercise then flapjack.

  • Lap 1 Flutter
  • Only time for 1 lap so return to parking lot for Mary

Mary:

  • Dollys x 15
  • Rosalita x 15
  • Heels to heaven x 20
  • 1 minute left fish strong with as many merkins as you can

The Moleskin

  • Solid work by the Pax today it is an honor and thank you for the opportunity to lead
  • The burpee ladder at the start may have been inspired by @HopsF3 #PokingTheBear
  • The Pax may need to consult Rosetta Stone for the next time YHC calls for Rosalita cadence, only able to count up to 10? #DisappointedHighSchoolLanguageTeacher
  • Semigloss and Bluegrass met up early for a run before the workout for some extra credit, nice job
  • Remington Steele you’re getting stronger each week, #KeepItUp
  • In spite of of the humidity, the shirts stayed on #LetsKeepItThatWay
  • TCLAPS to Strange Brew for the Peak51 Shovel Flag, nice work and good luck with the SF Marathon this weekend
  • Sound off with any mumble chatter YHC may have missed

Announcements

Let’s Keep Moving

19 of Area 51’s finest ignored their snooze buttons and answered the call for their downpainment at Peak 51.

The Thang:

Take a Lap around the AO mixing in high knees and butt kicks then returning to the lower parking lot.

COP

  • SSH x 25
  • Merkins x 15
  • IW x 20
  • Carolina Dry Docks x 10
  • Squats  x 20

Partner up for some ramp work.

Partner 1 runs up & down the hill while Partner 2 does called exercise then flapjack until total number of exercise is complete.

  • Round 1 Merkins x 50
  • Round 2 Flutter Kicks x 50
  • Round 3 Wide Arm Merkins x 50
  • Round 4 Heels to heaven x 50
  • Round 5 Burpees x20
  • Round 6 Lunges x 50

Mosey  to the school and grab some wall

People’s Chair (aka The Semi-Gloss)
3 x arms out, arm raises

Move the baseball field bleachers.

Circuit work

  • Step ups x 20 (10 each leg)
  • Dips x 15
  • Squats x 20
  • Repeato x 2

Return to parking lot for Mary

  • Rosalita x 15
  • Dollys x 15
  • Flutter x 15
  • Russian Twists x13

The Moleskin:

  • Great work by the PAX today. YHC wanted to explore the AO some more and keep things moving along and mix it up some. Thanks again.
  • There was some mumble chatter when Burpees were called during the ramp work, always a favorite
  • Congratulations to Robin Hood on his 1 Year Anniversary, keep it up!
  • There was some mumble chatter about how the People’s Chair usually coming at the end of the workout  but it was thrown in the middle this time #ItAin’tOverTill-It’sOver
  • Bananas is always good for some mumble chatter and called out YHC on his form with the squats #KeepingQICHonest.

Announcements: 

Hello Gopher and Mr. Webb

The VSF was planted and 6 Pax including one 2.0, fought off the fartsack and made the Ascent.

The Thang:

COP

  • SSH x 25
  • Merkins x 15
  • IW x 18
  • Mountain climbers x 15

The Gopher

Partner up for the Gopher. Partner 1 does a lap around the track back while Partner 2 runs to the concessions stand and completes the circuit of exercises of 10 Step Ups, 15 Dips, and 20 Squats. The partners flapjack and then return to the playground for plank. Continue the cycle for 30 minutes.

Mosey to the wall for the People’s Chair:

  • Round one: Arms overhead
  • Round two: Air presses
  • Round Three: Arms forward

Move back to the field for Jack Webb

  • Up to 7 and down 7

Line up and complete the called exercise across the field and sprint back

  • Lunge Walk
  • Karaoke Left
  • Karaoke Right
  • Backwards Lunge Walk 1/2 way

Time for Mary:

  • Rosalita x 15
  • LBCs x 15
  • Heels to heaven x 15
  • Flutter kicks x 15
  • Russian Twist x 15
  • Dollies x 15
  • 5 Burpees OYO
  • One minute left, as many Merkins AYG

Moleskin:

  • Great work by the Pax, thank you all for the chance to lead
  • After announcing the Gopher, Strange Brew let us know what they do to Gophers in the Great White North #KillAllTheGophers
  • Tclaps to JV, keep it up

Announcements

 

 

 

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