15 of A51’s finest toed the line today at The Matrix while visions of new teachers and homework danced in the 2.0’s heads. YHC is foregoing the BRR, so I’m thinking more about MudRun. Pushing, pulling, legs, balance and running were the order of the day.
The Thang:
Warm up jog around the field – admiring the gleaming cinder blocks recently freed from the briar patch – but leaving them for another day
COP (all in cadence)
SSHx20
IWx20
Cook Squatx20 – really forces hips back and chest up for the squat
Mtn Climberx20
Merkin x10
Jog to the playground for the 1st circuit and lap
3x(10 pull ups + 10 hand release merkins + 20 LBCs)
Lap around the school and to the stumps
2nd circuit and lap
3x(20 squats + 20 flutters + 20 split squats)
Lap around the school and to the small back playground
Mary (in cadence)
LBCx20
Flutterx20
HTHx20
LBC right and left x10 each
To the wall for People’s Chair and lung walk recovery – 3 times
Indian Run around the front of school and big field
AYGL to cars from lower lot
Moleskin
1) Floor Slapper was back to his old ways rolling in at 0532 – at least he didn’t park in the lower lot today
2) YHC’s second post back from vacation and business travel – working out with the PAX is so much better than sad clown. There might be something to this F3 thing…
3) Lots of mumblechatter during COP but things seemed to quiet down during the circuits and laps.
4) Matrix PAX definitely getting stronger out there – great work by all
Announcements
1) Couple of BRR slots open for those who want a challenge. Alf has a flat set of legs that total like 1.6 miles or something. Distance got shorter every time he mentioned it. TL has got a “real man’s” BRR slot promising something like 221 miles on it. Email TL if interested in any of the slots.
2) Labor Day convergence of Monday work outs on 9/7 at SCMS
Here’s how this one went down:
Sunday – Thursday night – the PAX and YHC ignore all messages that Jevlar was going back to CCS
Friday AM:
05?? – Blazing Saddles rolls into ArboABC lot listening to who knows what
0522 – YHC rolls into the same lot and seeing only 1 car, thinks “I should have looked at twitter last night”
0522-0528 – Blazing Saddles and YHC talk about how we were clearly in the wrong place and that construction must be done at Joust or Kevlar
0529 – Lex Luther and Balky roll in and double our numbers. Lex mentions that we are the Lost Boys and the workout has a name
0531 – we roll out a minute late into the gloom
The Thang:
Mosey to the park for some COP:
All Exercises IC:
SSH
IW
Mtn Climber
Merkins
Mosey to the hill on the road for some Triple Nickel – from Stop Sign to 1st Speed Bump, Merkins at the bottom and Squats at the top
Mosey to the small parking lot for some 7’s – lunges and decline merkins at the top of the hill
Back to the field for some Mary: LBC’s Flutter, Russian Twist, Flutter, Heels to Heaven, Flutter, Sit Ups, Flutter (with rotating Q for the non-flutter exercises)
Mosey to the back parking barriers for a quick circuit – 10 steps ups, 10 dips, run to building and back x3
Mosey to the back wall for some Peoples Chair, Arm Raises with Calf raise recovery on the curb
Finish up with 3x AYG in the parking lot
Moleskine:
1) Balky and Lex had the wheels on the AYG at the end
2) Blazing Saddles was strong out there for just being out a short time. Was asking about Saturday workouts so look for more from him
3) I’ve been solo sad clown due to work travel and vacation since 8/10 and it was great to be back with the PAX
4) It’s back to school time and a good reminder to all the PAX that #ReadingIsFundamental
5) Always an privilege to lead
Warm up run
· 2 laps around the building – stopping for merkins – 5,10,15,20 and back down to 5
COP
20 SSH
20 IW
20 small/large arm circles
20 MC
20 LSS
Partner run/exercise
Partner 1 run through school parking lot, partner 2 does called exercise until partner returns
Round 1
· Front Pull-ups
· Squats
· Diamond merkin
Round 2
· Chin -ups
· LBC’s
· Flutters
20 Crunchy frog
Round 3
· Wide front Pull-ups
· Carolina dry docks
· Wide merkins
We finished out with some sprint/walk lunge across the parking lot
Posted on behalf of Franks
19 Men put two feet on the floor in the gloom and started off their week with F3 The Matrix.
The Thang:
Small jog traversing the field with butt kickers, high knees and shuffles mixed in
COP:
SSH x20IC
IW x20IC
Low slow squat x20IC
Mtn Climbers x20IC
Mosey to the track and partner up for burpees and running part 1
Partner 1: circumnavigate the track (~200 yards)
Partner 2: 10 burpees and wait for your partner
Rinse and repeat until both partners have done 5 laps on the track
Mosey to the wall for some People’s Chair and Incline Merkins
Back to the track for burpees and running part 2 (the sequel is never better)
Partner 1: circumnavigate the track (~200 yards)
Partner 2: 10 burpees and wait for your partner
Rinse and repeat until both partners have done 3 laps on the track
Circle up in infield for Mary:
LBC x20IC
Dolly x20IC
LBC knees right x10IC
LBC knees left x10IC
Freddie Mercury x20IC
Heals to Heaven x20IC
Mosey to the playground for some gym work
5 pull ups
10 dips
15 decline merkins
repeat
Line up on sidewalk for lunge walk to school
Jog back
Bear crawl to school
Jog back
Lunge walk to school
Jog back
COT
Moleskin:
1) Burpees and running are never (always?) a good combination. The original plan was for 10×10 but I didn’t have it in me today. Maybe something for the future…
2) TR wanted the burpee mile badly and got just what he wanted. Think of it as Christmas in June.
3) Alf came out on the short end of a couple of jokes today. All puns intended.
4) Always an honor to lead – thanks for following
Announcements:
1) Food drive all week check the weekly email and bring your canned goods
2) Check out the pre-blast for helping Blue Hen move this Friday/Saturday on the site
3) F3 Dads this Saturday at Colonel Beatty Park
15 put both feet on their dry floor and stepped onto the wet dance floor that was F3TheMatrix to get sloppy at a block party
Jog through the swamp that was MRP to the lot for a brief COP
SSH x 25 IC
IW x25 IC
Mtn Climber x 25 IC
Merking x 12 IC
At some point during COP Floor Slapper arrives – causing complaints of his missed lap through the swamp…
So we go back through the swap to make everyone happy – shuffle left, shuffle right, high knees and proceed to the blocks
Partner up and line up on side walk for a block party
Partner 1 runs while Partner 2 dead lifts block – Flapjack x2
Partner 1 runs while Partner 2 upright rows block – Flapjack x2
Partner 1 runs while Partner 2 military presses block – Flapjack x2
Partner 1 runs while Partner 2 burpees with block – Flapjack x2
Mosey to the parking lot to find dry ground for some Mary
Flutter x 20 IC
LBC x 20 IC
Dolly x 20 IC
LBC right x 10 IC
LBC left x 10 IC
Return to blocks for a second round
Partner 1 runs while Partner 2 dead lifts block – Flapjack x2
Partner 1 runs while Partner 2 upright rows block – Flapjack x2
Partner 1 runs while Partner 2 military presses block – Flapjack x2
[wait for it] Partner 1 runs with block Partner 2 squats – Flapjack
Line up for AYG back to the lot
Moleskine
1) It was 40 degrees and not raining and what does the PAX do in the pre-workout gloom? Talk about how it’s cold and they don’t want to get wet. How quickly many of us forget our northern and midwestern upbringings…
2) Always a pleasure and honor to lead
[posted for Floor Slapper]
This workout is dedicated to Coach K’s 1000th victory and counting, as well as the expected respectful thrashing of the Tar Heels this Wednesday.
Light Jog to the Track
SS Hop, Imperial Walk, Merkins, Mt climbers X 20
Ladder on Field 5-10-15 Merkins, Jump Squats, Turkish Get Ups
Baseball field for animal planet : bearcrawl, dragon push ups, crab walk, frog jump
Playgorund 10 pulls ups, 20 step ups, lap around the track and repeat
Jog to stumps: 15 dips, incline merkins, tire hops – run next playground, 10 pull ups, 20 squats, back and repeat
To the wall – 1 min peoples chair, 15 donkey kicks, 15 wall mtn climbers with lunge walk in between
Play ground – finish 10 pull ups, 20 squats
Parking lot: karyoke end and back, backwards run there and back, 80% with jog and back
Finished with 1 min of plank wave, then 4 min Mary assorted
Overall weather not that bad – good workout!
15 men posted today at Death Valley for what was advertised as a trip over uneven ground with limited visibility. It went something like this…
Pick 3 KBs as coupons – we got 2 generic 35lbers and “Clyde” with the gorilla face for some attitude
2 laps around parking lot to pick up stragglers (we still didn’t get them all)
Over the dark, twisty and somewhat market path to Davie Park
Abbreviated COP in playground
20xSSH
3 stations – 1 minute AMRAP
#1 – Pullups
#2 – Swing Extensions
#3 – Merkins
Run down hill drive to base of hill
Sevens with jump squats and merkins up the parking lot rise
Run down drive to bend (4 min)
20xSquat
10x one legged jump R
10x one legged jump L
20xSquat
Run down drive to about 50 feet short of parking lot
10 broad jumps
Grab a piece of curb for
10x incline merkin
10x decline merkin
Run to bend in drive (4 min)
20xLBC
20xFlutter
20xRosalita
20xDolly
Run back to the Davie playground for
3 stations – 1 minute AMRAP
#1 – Pullups
#2 – Swing Extensions
#3 – Merkins
Over river back to SCMS
People’s Chair with some air presses while Pax reassembled
Mosey to parking lot
2x~50yd sprint
COT
Moleskine
1) YHC decided to go “old school” today with a trip through the woods to Davie and some coupons. We don’t use coupons as often we used to and it was good to revisit the past. YHC heard Stagecoach say something about “feels like Go Ruck training” and we hadn’t even left the parking lot yet!
2) On the Go Ruck theme…There are some trees down in the woods now – anyone up for some log PT?
3) The 2 laps around the parking lot were good to catch one of our “last in’s” (TL) but not the second. DK didn’t seem to have much trouble finding us. Good to see you out there leaping gates today DK!
4) Strong work out there today Freedom. With all the work, I’m sure “Clyde” will be getting a big brother soon
5) Thanks for the strong take our Ssudio. Always a pleasure to lead.
14 of Area 51’s finest shook off the holiday weekend and toed the line at F3TheMatrix. The Q had promised something for everyone and so we paired up two workout staples – running (for the Sugar Rays) and rocks (for the Meatheads). You can please some of the people some of the time…
It went something link this:
Line up for Indian Run to the rock pile
Get a rock and resume the Indian Run to the mini-track
COP
SSHx20
Merkinx10
IWx20
Merkinx10
Squatsx15
Partner up and pick a rock – you will be moving with it
CMIYC
Partner 1 runs with rock, Partner 2 does 10 merkins and catches up and flapjacks – 2 laps
Partner 1 runs with rock, Partner 2 does 10 squats and catches up and flapjacks – 2 laps
Grab all the rocks and short mosey to the wall
Peoples Chair with rock on your thighs – 20 arm presses with rock
Recover with 20 incline merkins
Peoples Chair with rock on your thighs – 20 arm presses with rock
Recover with 15 decline merkins
Peoples Chair with rock on your thighs – 20 arm presses with rock
Indian Run back to rock pile to return your rock
Quick plank-o-rama
Run around large field – 20 merkins at far and near corner
Run around large field – 20 squats at far and near corner
Mary
LBCx20
Dollyx20
LBC right and left x10 each
HTHx20
Freddie Mercuryx15
Little Baby Jog to block pile
AYG across field back to cars
COT
Moleskine:
1) Holiday time keeping was in full effect. Q’s watch died right before the workout (thanks Joker for the save), PAX were still rolling in at 0530. We started the indian run with 11 and ended the workout with 14
2) Starting with the Indian Run threw the PAX off their game. Picking up the rocks and continuing the run even moreso – #mumblechatter
3) PAX didn’t seem to get any happier when we put the rocks down and started running on the large field. Can’t please all the people all the time I guess…
4) AYG at the end of the workout really is just a good way to end the workout
After Joker made a grand entrance with the SF flying proudly from his car window, the SF was planted and 11 men toed the line at the Matrix and offered up 6 pairs of shoes for #SoleRedemption.
The Thang:
Warmp up jog around the large field with various exercises mixed in – butt kicks, SSH, shuffle left, shuffle right, IW, Peter Parker, lunge walk – a mini COP on the move.
Line up on the sidewalk at the end of the large field for 10x (10 burpees + 40 yard run) on 1 minute interval
Move into the large field for 12 minutes of Mary (a double helping). A smorgasbord of ab exercises with a 30 second plank between each exercise with a 1 minute plank at the end for good measure
Jog to small track at other side of the school
Selected PAX pick 2 exercises which are done at opposite corners of the track. Done 4-5 times until we were out of time
Jog back to cars with AYG at the end across the main school lot
Naked Moleskin:
And we are off….Jog around school and circle up in lower parking lot for a lite warm-up
25x SSH
10x burpees
25x IW
10x burpees
25x Squats
10x burpees
25x Mountain Climbers
10x burpees
50x LBC
10x burpees
Jog to parking lot by playground
15x incline merkins
20x dips
15x derkins
20x dips
Jog to side of school for some peoples chair
Round 1 – peoples chair with 50x airpresses
20x – derkins
Round 2 – peoples chair with 50x airpresses
15x – diamond merkins
Jog to playground behind school
Burpee/Pull-up Ladder
1 burpee/1 pull-up….2 burpees/2 pullups…..up to 10 x 10 burpee/ pull-up
Jog back to front playground
Burpee/Pull-up Ladder
Count down
5 MOM
25x Flutter Kick
15x (each side) CCBD
25x Dolly
25x Mason Twist