14 men gathered in the gloom of Death Valley.
The Thang
Warm-up
Track Work 1/4 track workout (3 sets)
( Plank-o-rama while waiting for all PAX to cross the finish line)
( Plank-o-rama while waiting for all PAX to cross the finish line)
( Plank-o-rama while waiting for all PAX to cross the finish line)
Circle up in field for 6 minutes of Mary (or is it G. Gordon Liddy )
Trail Run to William R. Davie Park Playground
Moleskin:
So… what is G Gordon Liddy? A series of core exercises designed to cause wailing and gnashing of teeth by all who participate. Legend has it that this was master minded by Dredd and practiced by all who enjoy the all-day aching reminder of the down Painment made in the morning’s gloom.
Still not sure I understand the reference but… Thanks Dredd!
24 men gathered in the Area 51 Gloom.
The Thang
Run Stopper QIC
Warm up: all military count
Side straddle Hop – 60x
Merkens – 30x
Little Baby Crunch – 25x
Good Mornings – 25×3 (hold legs up for 10 sec)
Scissor Kick – 25×3 (hold legs up for 1 sec)
“200’s workout” – two full cycles through each station
Station #1 Mountain Climbers x20 (first cycle) x20 (second cycle)
Station #2 Push Ups Wide = x20 Diamond = x20
Station #3 – Burpee’s With Jump = x20 (first cycle) Without Jump = x20 (second cycle)
Station #4 – Crunches Little Baby Crunch = x20 (first cycle) One Leg Up (alternating) 10 each leg total x20 (second cycle)
Station #5 – Squats Regular = x20 (first cycle) Jumping = x20 (second cycle)
The Shore QIC
Spontaneous Q #1 – Callaway brought the pax around the school in 2 lines, Indian Run, 1 rock coupon per team Spontaneous
Q #2 – Pretty Boy QB lead the pax for 5 minutes of Mary Spontaneous
Q #3 – Ochocinco brought the pax back to the rock pile. 2 lines, Indian Run, rock coupons. Casualty Carry – 14 pax carried the other 10 through the woods (fireman’s, piggy back, whatever worked)
Shore’s Shoulders – In a squat: Out-and-back, Up-and-down, forward and backward circles
Moleskin:
– Run Stopper delivered pain and creativity on his first saturday QIC experience. 60 merkins as part of a “warm-up”… hardcore… just sayin.
-The Shore’s lead was meant to give the pax a taste of the GoRuck Challenge. Hopefully 2 lessons were learned. #1 – we are all leaders, and may be called on to lead at any time. #2 – life isn’t always fair. Sometimes, some of us need to carry more of the load. The most important thing is that the team finishes together.
Pretty Boy QB shook off the “HS AP History, Oh crap I’ve been called on” look and survived just fine, leading the pax through a gut-wrenching 5 minutes.
-Cowboy mysteriously departed the gloom at 0740… what gives brother?
-The PAX was actually 24 men and 1 K-9… as Sparky’s dog served as a spectator/watchdog… maybe the Area 51 mascot?
-In the spirit of an old school workout, Joker, Tiger Rag and others arrived for the workout wearing outfits from the 1970s / 1980s. TR’s outfit was… well… let’s just say he might have been the seventh, less well known, member of the Village People. Strong brother… very strong, I think.
A dozen men gathered in the Area 51 gloom on Saturday morning.
The Thang:
Jog around field
SSH x25
Imperial Walker x25
Warm-up shoulders
Merkins x15
Prison Squats x25
Diamond Merkins x15
Squat Jumps x20
LBC x25
Military Merkins
Knee ups x25
Squat Jumps x20
Wide arm Merkins x15
Starfish run x20 each of:
Mountain climbers
Carolina dry docks
LBC
Jump lunges
Burpees (x10)
Plankarama
Field Work
Karaoke down and back
High knees
Back peddle
Three sets of:
SquatsX20
Pull UpsX10
6 minutes of Mary
Bear Crawl
Walking Lunge
Nakedman Moleskin:
– Good mix of veterans and new-ish guys on Saturday.
– Impressive work by Thin Crust and Big Bear. These big guys — our Area 51 Clydesdales — work hard every Saturday!
– Missed seeing 89 on Saturday… a level 3 unexcused absence to be sure. Word on the street is that he was up late on Friday night watching “Magic Mike.”
-Z4 is showing some rapid gains in recent weeks… veterans beware.
35 men — and young me — gathered in the gloom.
89 QIC
Side straddle hop x20
Merkins x15
Little baby crunch x20
Imperial walker x20
Dolly x15 PRR (Providence Rd Run)
Burpee Ladder
– Burpee x7 – Little baby crunch x15
– Burpee x6
– Side straddle hop x15
– Burpee x5
– Merkins x10
– Burpee x4
– Mountain climbers x10
– Burpee x3
– Dolly x10
– Burpee x2
– Standing lunge x15
-Burpee x1
– Imperial walker x20
The Shore QIC
Sprint repeats followed by
1) Shoulders: In a squat, 20 military counts of arm flaps, Front-to-Back,
Up-and-Down, Circles
2) Mary: 20 military counts of slow bicycle, Flutter, Dolley, Mason Twist 3) Plank-O-Rama: Regular, Left arm high, Left leg high, Regular, Right arm
high, Right leg high, Regular, Elbows, Regular, Left arm high, Crunching
reps, Right arm high, Crunching reps, elbows (30 count)
Proclivity-
Fireman’s carry, Karyoke, Lunge walk, Backward run, Leap Frog
Playground Stations (45 seconds each ’til failure):
Box Jumps, Merkins, Plank, Flutter, Lunge Jumps, Pull-up Burpees
Joker QIC
Circle it up… F3 medley
Trail run
Field work
Circle it up… little Mary
Plank-o-rama
COT
Moleskin –
1) After wearing down in the heat with a long run, there were not too many happy birds circling the wings at the end of Shore’s Shoulders.
2) Plenty of FNG’s (and one 2.0) stepped it up to brave the veterans
workout. Next week they’ll have no choice but to embrace the pain.
3) Joker and the new guys / injured guys had some fun and pushed it pretty hard. Though I must say that our Dolly’s at the end were, in a word, hideous.
4) F4 (Fitness, Fellowship, Faith, and Family) scheduled for August 4, 4pm at The Shore’s house for Area 51 Pax. Workout the whole family, then enjoy a cold one by the pool. What more could one ask for.
21 men gathered in the gloom for a Death Valley beatdown.
The Thang
Warm up lap around to track
Circle of Pain
-SSH X50
-Merkins X40
-Squats X40
-Mini-Mary… Flutter / Dolly / LBC
-Imperial Walker X25
Indian Run
“Field Work”
-Bear Crawl with merkins
-Sprints
-Back Pedal
-Karaoke
Jog to Bleachers
-Dips — 4 sets of 25
-Misc — Squats / People’s Chair
Run Back to Track
-Plank-0-rama
-1/8 mile sprint, with burpees
-1/8 mile sprint, with merkins
Circle Up… mini-Mary
NakedMan Moleskin
-McGee made an appearance at Area 51… good to have him… we all felt very slow trying to keep up with his vapor trail
-Not much chatter in the PAX today, but we were suckin wind a lot
–
39 of the Faithful planted the shovel flag and gathered in the Area 51 gloom for “Rookie Day.”
PAX
Callaway [QIC]
Joker [QIC]
Tiger Rag [QIC]
Slap Shot [QIC]
The Shore (Ruck)
Donkey Kong (Ruck)
O’Tannenbaum
Taser
Quarter Pounder
Stone Cold
89
Sham-Wow
Hops
Flair
Short Round [War Baby]
Counter Top
Pretty Boy Quarterback
Monkey Joe
The Tickler
Chris Tassy (FNG)
Brent Horam (FNG)
JC Baysigner (FNG)
Bob Stone (FNG)
Leo Hanus (FNG)
William Henderson (FNG)
Jonathan Miller (FNG)
Eric Bernier (FNG)
Andy Thompson (FNG)
Greg Slayton (FNG)
Roger Nayle (FNG)
John Reid (FNG)
David Campe (FNG)
Kevin Fry (FNG)
Rob Carter (FNG)
Rob Goodling (FNG)
Five other PAX… names could not recall
The Thang – Veteran Workout
SSH x 25
Toy Soldiers x 20
Slow Groiners x 10
Merkins x 20
Jog to Field
Merkin x 20, 100 yard sprint
Military Merkin x 10, 100 yard sprint
Flutter x 25 (Hold ’em), 100 yard sprint
Diamond Merkin x 10, 100 yard sprint
Prison Squats x 20, 100 yard sprint
Plank to Elbow Merkins x 10, 100 yard sprint
Raise the Roof (1 merkin, 4 overhead air press; 2 merkins, 8 overhead presses….ladder up to 9 merkins and 36 overhead presses and back down)
Bear crawl x 50 yards
Walking lunge
3 sets
-Pull ups 10x
-Dips 20x
3 minutes of Jack with 10 count decline merkens after each
Jump ups 25x
Scissor crunch 20x
Jump ups 20x
Scissor crunch 15x
Run to rock pile – rock squats 50x
Run through neighborhood to lower field and upper field
The Thang – Rookie Workout
Run to lower field, one lap around field
SSH X 15
Merkins X10
Prison Squat X 15
Carolina Dry Dock X 12
Walking lunges 30 yards X 2
Flutter kick X 15
Dolly X 15
LBC X 15
Two laps around field
Walking lunge
Bear crawl with merkins at turnaround
Crab crawl with merkins at turnaround
Jog to upper field
Ab work
Modified beast with merkins, mountain climbers and burpees
Dips X25 and squats X15
Circle Up with full PAX… merkin, squats and burpees
MOLESKIN
– Rookie day was a success, with FNGs outnumbering the F3 veterans.
– Two workouts were led… one for vets and one for rookies.
– No fancy stuff today for the vets… just meat and potatoes exercises, with sprints to clear the palate between courses [bad day to wear a ruck sack Donkey Kong and The Shore!]. We added another rung to the Raise the Roof ladder today, peaking at 9 merkins and 36 overhead presses. O’Tannenbaum is either auditioning for the Mime Power Team or he has arms of lead. Just sayin’. With morale flagging as we laddered past 7 merkins, Tiger Rag had no choice but to go Jazz Hands on the overhead presses… dsperate times, desperate measures.
– For the rookies, the workout was probably slightly harder than advertised… but, the FNGs were strong. We hope to see all of you back.
The virtual shovel flag was planted and The Faithful gathered for the first time at Area 51.
The Pax:
Joker
Hoover
Chad Young
Alex Browning
Derek Martindale
Troy Bear
Doug Banks
Scott Banks (WarDaddy)
Mark Gustafson (WarDaddy2)
Jeff ?
The Thang:
Warm up
– Side Straddle Hops
– Merkins
– Flutter kicks
– Little baby crunches
Lap around the field
Cone drills
– Merkins
– Mountain climbers
– Carolina dry docks
– Lunges
Run to playground
– Pull ups
– Dips
– Jump ups
– People’s Chair
Field work
– Fierman’s carry
– Bear crawl
– Crab crawl
– Plankorama
Trail run
– Jump ups
– Decline merkins
Naked Man Moleskin:
– TClaps to everyone that participated in the first Area51 workout. Cardiac arrest and severe muscle pulls were averted [barely], and many laughs were had.
– TClaps to Scott Banks and Mark Gustafson… our co-WarDaddys at age 53. And speaking of “the Banks”… F3 now has all three brothers participating in F3… Alan [“Tryon”], Scott [FNG] and Doug [FNG]
-TClaps to Alex Browning’s hair… not a hair out of place when he stepped out his car at 6:45AM.
-F3 nicknames for Area51 participants to be bestowed on Sep 17.