17 men, including 1 FNG, enjoyed a taste of early spring at #F3Kevlar this week
After some obligatory disclaimers, we headed down to the main lot for COP:
Mosey down to SW entrance. Run up ring road for suicides x2 (5,10,15 merkins on first, 5/10/15 squats on second)
Run up ring road to east entrance, stopping for 5 merkins at each light
Mosey over to main lot and hill. Ladder up hill to 10 merkins.
Mosey to rockpile, pickup rock, mosey to field
Grinders on the field. Round one OH Press/Curls; Round two Squats/GMs
Return rocks. Sprint AYG back to start.
Total mileage: ~2.8mi
Nine men stretched their legs at an early Spring version of Sparta, covering plenty of ground
We ran about 6 miles around Matthews.
Route included the Kevlar AO on the north, a nearly complete tour of John St., a complete run of the greenway, and a small stretch of downtown Matthews for good measure.
But that’s not all… To be sure, we had ~20 stops for merkins along the way, including 20 merkins at the first, 19 merkins at the second, etc. Total 210
Hat-tip to SwissMiss handled the COT.
Seven Pax including 1 FNG came out for some grace on a chilly Saturday
COP: Merkins, SSHs, IWs etc.
Run west on McKee to South Hall neighborhood; snake through to Lady Grace, stopping for several pain stations along the way
Sevens w/merkins and squats between speed bumps on hill
Continue on to Providence Spring Elementary; 10 dips, 20 step-ups
Return back to Providence, south to apartment complex. Run around perimeter, stopping for merkins at each speed bump. Exit at McKee, return to base.
16 Pax including 1 FNG escaped the rain and burned off their Halloween candy in style this morning
Warmup pace for 1/2 mile to rear side of church for COT:
Continue run around back of church, out to John, down 51 to Reid Hall
Se7ens on Reid Hall hill, Monkey Humpers at bottom, Star Jumps at top
Cut back across 51 towards rock pile. Pickup running rock.
Mosey around to area directly behind church. Partner up. With partner, alternate rock exercise, while other partner runs around church, flapjack:
Rock work, in cadence: Overhead press x25, tricept press x20;
Mosey to return rock. Plank abreast.
Sprint back to start.
Moleskine and announcements:
9 men showed up for what they thought was Death Valley, but actually a classic Fast Twitch in disguise
Jog around lot to front for brief COP:
Warmup run to Rising Meadow for sevens: Burpees at top, Merkins at bottom.
Mosey to Rounding Run loop, partner up.
Partner one goes CW, partner two goes CCW, 20 hand-slap merkins when you meet. Reverse and return. 20 hand-slap merkins back at start
Again, but partner one goes CCW, Partner two goes CW, 10 hand-slap merkins when you meet. Reverse and return. 10 hand-slap merkins back at start
Mosey back to WoodFox; indian run back to school
Moleskine and Announcements:
11 men thought they escaped all that Monday running tomfoolery by going to the Matrix instead. They were fooled anyway.
Warm-up run around school property to south lot for COP:
Run to rockpile to grab a good rock, avoiding snakes where possible
Mosey to lot in front of school
Mosey to wall for 50 arm raises, 10 donkey kicks
Mosey to track: 5 laps with merkins in each corner. Downward ladder: 5 on first lap, 4 on second, etc.
Mosey back to front lot to retrieve rocks, and carry back to rockpile
Line up on field for sprint to finish
Moleskine and Announcements:
15 thoroughbreds stretched their legs at #F3Kevlar
Mosey over to lower school lot for COP
Mosey to John Street and down 51 to Reid Hall
Down the hill for 7evens: burpees at top, monkey humpers at bottom
Mosey back to church and over Fullwood to Eden Hall
Partner up, loop around Eden Hall in different directions, meet for 10 hand-slap merkins, continue back to start, 10 burpees
Mosey back out to Marion and back to school
Circle up for classic round of Jack Webb 10/40 merkins/arm raises
Total Mileage: 3.6
Pulled out a classic weinke for the Area51 original AO
14 men waved off the cold and kept moving at The Matrix this morning, and endured just a tiny taste of the mutha
Mosey to main school lot for instructions and partner-up for main event:
Re-group; plank; 20 merkins OYO
Repeat main event; modify 5 dumbocrats on last round
Run to rockpile, grab a rock, mosey down to field
P1 does called exercise while P2 runs to mid field and back; flapjack:
Return rocks to rockpile; run back to start
Merkins: too many to count
Ten men enjoyed the beautiful (November?) weather, and took a trip to the home improvement store today.
Warmup run around front of school to east lot.
10x Man-Maker Merkins (T push ups)
Mosey to east playground
Repeat above 3X
Mosey to south lot
Man-Maker Merkin Ladder: line up at one end. Run to other end, 10 man-maker merkins. Return to other end, 9 man-maker merkins, etc. to 1
Plank-o-rama while waiting for others to finish
Start run to Promenade: out back field, up Spring St, up Tilley Morris, down McKee, across Providence, left into Promenade, back to the front entrance of Home Depot
20 merkins OYO
20 monkey humpers OYO
Return via same route to Tilley Morris, stay on McKee to rockpile at school. Grab a rock.
20 overhead press
Mosey to field, partner up for shuttle runs
Partner 1 runs with rock to mid-field, deposit rock on ground, return to base, Partner 2 then runs out to mid-field, retrieves rock, returns to base. Man at base does called exercise. Repeat 2X for each round. Change exercise each round:
Round 1: Merkins
Round 2: Jump squats
Round 3: Burpees
Round 4: Merkins (race)
20 overhead press, return rocks
Mosey back to main lot, 10 pull-ups, Mary: 20 jack-knife, 30 LBCs
F3 Area 51 Christmas Party, Dec 8, 7:30pm, Seaboard. See pre-blast and sign-up.