The VSF was firmly planted and eight men of Area 51 shook off the light rain to give an hour of their best effort to Day Zero for a full body workout. YHC was not sorry to feel the refreshing, cool rain instead of the muggy, still air.
1st half – Baracus Q (upper body focus)
Mobile COP – Jog around Splinter’s car to until he is good and ready to join us and head down to the track.
Run to playground
Mosey to field
The Beast – 6 sets of 6 exercises, with 6 reps per set, and about 25-35 yards of running in between sets.
2nd half – Hops Q (lower body focus)
Mosey up to school
Jog to road and partner up for Catch Me if You Can around Touchstone Shopping Center block, stopping at each corner to change the exercises:
A couple of sprints at the Touchstone Shopping Center exit:
Jog back to school
Jog to pitch for MoM
Mosey to hill by lot
Naked Moleskin:
Announcements:
Six men gathered at McKee Road Elementary School for Area 51’s Saturday morning special.
SSH X 20
Squats X 20
IW X 20
Lunge Walk – Curb to Curb X 2
10 pull ups / 20 incline merkins; 9 pull ups / 18 incline merkins; 8 pull ups / 16 inclines… you get the idea
Relay Races
– Race #1 Each team member does 1/4 mile run, with team doing 150 merkins in total
– Race #2 Each team member does 1/4 miles run, with team doing 200 squats in total
Mary
People’s Chair
Field work – high knees, butt kickers, karaoke right, karaoke left, back pedal, sprint [with 10 merkins between each change over]
Rock Pile – Curls X 3 sets; Squats X 3 sets; shoulder press X 3 sets
Mary again
10 burpees OYO
Moleskin
– Impressive showing by today’s FNG [“Root Canal”]… local dentist, of course… showing up on his own – in heavy rain – without his “sponsor.”
-Donkey Kong – our very own Benjamin Button – seems to get younger with each passing year. Can he really only be 28? Must feel good to be the War Baby at every workout.
-O’Tannenbaum’s velcro strap shoes are – thankfully – nearing the end of life. Any man that drives a Lexus should know better than to be seen in public with velcro on his shoes.
Olympus heads into a new direction as 5 Pax were welcomed to an 11 station rotation featuring a lot of gear. It was to be an hour of pain, Varsity Style.
The Thang:
Warm Up In Cadence:
SSH x 30
Windmills x 15
Arm Rotations x 30
Circus of Pain:
– 11 Stations
– Station 1 was the timer, when station 1 was completed, All Pax drop what they were doing to Run to next station
– Rinse and Repeat without breaks
Station 1: 75 yard Sprint to Track, Perform 10 Box Jumps, 75 yard sprint back
Station 2: Farmer Carry (2) 55lbs Kettle Bells 60 yards
Station 3: Jump Rope Non-Stop
Station 4: Sled Pull with 190Lbs loaded on
Station 5: 200 Meter Sprint
Station 6: Kettle Bell Swing with 45lbs Kettle Bell
Station 7: Hair Burners with (2) 25Lbs Plates (1 for each hand)
Station 8: Ruck Bone Crusher (105 Lbs Sand Bag filled with sand and weight plates) 60 Yards
Station 9: 40′ Firehose Sprint 50 yards down until end passes cone; grab other end and sprint 50 yards back
Station 10: Medicine Ball Squat Thrust Throws (catching ball after 1 bounce and squat throw again, over and over) 35lbs Ball
Station 11: Rope Pull Ups (yes…you read that right, a rope slung over the backetball goal, and with a rope in each hand perform as many pull ups as you can)
Time 50 Minutes – 10 Left for KB work
Jack Webb: Kettle Belll Press/ Bicep Curl
KB Press x 1 / KB Bicep Curl x 4
KB Press x 2 / KB Bicep Curl x 8
KB Press x 3 / KB Bicep Curl x 12
KB Press x 4 / KB Bicep Curl x 16
KB Press x 5 / KB Bicep Curl x 20
FLAP JACK
KB Press x 20 / KB Bicep Curl x 5
KB Press x 16 / KB Bicep Curl x 4
KB Press x 12 / KB Bicep Curl x 3
KB Press x 8 / KB Bicep Curl x 2
KB Press x 4 / KB Bicep Curl x 1
Mary
Flutter Kick – Dolly Combo with KB Press (every 4 reps switch from flutter to dolly and so on) x 20
LBC x 100 OYO
COT
Moleskine:
What a morning we had out there! Lots of gear and switching from cardio to strength with every other station. It definitely kept the heat rate maxed out for an hour. Thank you Bryon for loaning me some extra gear to make this work and Dora for lettimg me come over and pick up all this stuff.
T-Claps to Hacker as he’s the most loyal and hardest working person I know. Never complains, doesn’t say much at all durinng the workouts and you can see such intensity and focus when he’s crushing it out there.
Extra Claps to Gullah who was flexible enough to let me change our planned routine at 8pm the night before #pleasantlysuprised!
As always, it is a blessing for us to have the resources and good people to train with day in and day out. It was my pleasure to lead such strong men and thank you for brining your A game today. Olympus is gearing up!
Respectfully, The Hoff
Aye, the bell tolled and 20 strong pax leapt from the confines of teir fartsack and entered the gloom for a dose of Stonehenge.
The Thang
Jog long loop (~.4 mile) to big intersection for COP.
COP
– IW x 20
– Flutter x 20
Jog to Premier Deck (~.75 mile)with squat walk, sprint anlightge walk mixed in along the way.
Partner up (size doesn’t matter)
Round 1:
P1 – Run 1 lap around deck (.25 mile)
P2 – LBCs
Flapjack
Plank to regather pax
Round 2:
P1 – Run 2 laps around deck
P2 – Merkins
Flapjack
Plank to regather pax
Round 3:
P1 – Run 3 laps round deck
P2 – Burpees, Squats lap 2, Burpees
Flapjack
Plank to regather pax
Mosey to base level of deck
P1 – People’s Chair w/arm raises mixed in
P2 – Run up 2 levels, 10 LBCs, run back
Flapjack
Plank to regather pax
Run back to Wells Fargo lot (~.75 miles)
– stopping for Burpees at big intersection
Relays in the Rain
Split into four teams for parking lot relays
Team 1 vs. Team 2
– Teams 3 & 4 plank and Merkins
Team 3 vs. Team 4
– Teams 1 & 2 plank and Merkins
Mosey to teller lane
– LBC x 51
COT
Moleskin:
– Another good workout that smoked YHC. 20 pax is a strong turnout for Saturday at 0600. Great effort by all especially during the rain soaked relays.
– We never really stopped moving and covered close to 4 miles running during the workout.
– Welcome to Stonehenge FNG Great Lakes. Solid work brother and hope to see you again. Aldo good to see Wingman back after shoulder surgery. He didn’t look like he had been on the DL recently.
– Extra T-claps to theat that ran at 0500 then did KBs at 0530 and then #Stonehenge at 0600.
Announcements:
– T-claps to the Qs and all the pax who participated/helped in the F3 Golf Tournament. Great 2nd F and awesome fundraiser for the #F3 Foundtion. Check website for BB.
– June 14 is a big day. F3 Dads begins at Beatty Park at 0900, F3 Olympics at Death Valley AO, F3 Area 51 Pool Party at Candlewyck.
A glorious morning for 26 strong men of Centurion, who gave thanks to the Almighty and saluted the awe inspiring Old Glory SF gracing on the grounds of Charlotte Catholic. The men from parts Metro, TheFort and Area51formed up ranks and set off on an excursion to push their bodies to extreme to make and mold them into the men who will make a difference in this world.
The THANG:
The Legion Rolls out to Walsh Ave to Little Ave 5 Burpees OYO, then turn into Catholic’s Back Entrance 5 Burpees OYO bottom of hill. Up Hill to massive parking lot for COP
COP
SSH x 15 in normal cadence 10 x double count high speed cadence
Prisoner Squat x 25 in cadence
Flutter x 20 in cadence
Merkins x 20 in cadence
Legion Rolls Out off Campus into Area 51
Bear Crawl up back entrance to Charlotte Catholic to Little Ave
Legion Halts @ Alzeihiemer Care Facililty sign Rock Hoppers x 20 in Cadence(Silent Count), backwards run up Little Ave to top of hill, Mountain Climbers in Cadence x 25(Q called on MC form concentrating on cadence; deserved it #cannotwalkandchewgumatthesametime)
The Legion Rolls On: Continue Little Ave & cross Carmel Road( Tiber)to another nondescript business park Look out for Cars Left and Right
Halt at fountain for Bulgrian Split Squats and Derkins
Left Leg x 10 Right Leg x 10 in cadence 10x derkins in cadence….The Legion Moves On: Form Ranks before crossing The Rubicon(Hwy 51) LBC x 15 in cadence, Cross the point of no return.
Partner Up Size Matters for Partner Carry 50yds, Flapjack
AL CARMICHAEL (thank you Spooky John)Visits Centurion: 4 exercises 4 sets of 10 every 25 yards/Speed Humps over estimated 100 yards. Sprint 100 yards back to starting position. Two unique courses setup for the set; One course 100 yards 4 speed-bumps on a flat level plain. 2nd course set on a sloping decline 4 humps over 100-150yards creating a solid uphill sprint back to starting position, Look out for Garbarge Truck(Hannibal’s Elephants)
Merkins,LBC,Sumo Jump Squats, Carolina Dry Docks then plank up for six..Legion Rolls On back on Future Triple Nickel Hill Site, plank back up to form ranks, Plank then Dolly x 10 as six arrives.
Legion Run (aka Indian Run ) Carmel Commons Loop. Formed up 3 lines man in back of line sprints to front and leads until next man sprint to front to relieve and takes the lead. Q’s line earned extra credit carrying Chelm’s Paver
Form Up Ranks as wait for Six, Freddie Mercury x15 in Cadence. Legion Heads Home for COT Excursion Complete
Annoucements:
Church on the Streets (shout out in comments for more info to the Nation)
Mall Cops 2 yr Anniversary at the Rock
Spaghetti 6 6 mile friendship no drop becomes official June 7th great BRR run from Mint on Randolph to Muthaship & other parking decks
Billingsville Elementary sign up for race to win $10,000.00 Books
Hot Wing a graduate of Mission I’m Possible on Q Saturday go support if you can.
SPREADSHEETS FROM THE GLOOM:
Awesome Morning. Awesome AO and Great mix of PAX from Area 51(all parts),Metro and TheFort. Centurion is becoming a weekly mini-convergence. Jamboree solidified my plans last week as he made a foray into the outer realms of Carmel Commons last week. I decided be great to see how coming in the other direction would pan out, however ran out of time and not able to unleash Mermaid’s Triple Nickel on the Carmel Commons Loop
The initial Q juice(extra adrenaline that miraculously flows at onset of a workout) ended after the backwards run uphill. As YHC focused on cadence his legs/feet,not exactly sure, were not moving well for MCs, Mumblechatter Escargot,Champagne and et al whipped YHC back into shape & rejuvenated YHC for the slog ahead. Mumblechatter works.
Big Shout Outs: Boomer(My Sponsor) thank you for crossing over the DMZ from Metro to join us today. Strong Week for you Cycling preparing for 24hrs of Booty,SIB&Sweet6,Brick Work at Run&Gun,you have earned your vacation for next week.
Senator Tressel and Rock Thrill bringing it strong from the Fort. TClaps for the Men of Respect; TClaps for your max effort not your age, so solid: Checkpoint,Snowflake & Frehley’s Comet (I maybe missing 1 other respect) Simply Strong. Centurion is a great mix of Hates,Old and Respect all pushing one another.
RunStopper,Abacus and Frasier for hanging, encouraging and empowering the Six this morning. The Six thank you for not stopping and always churning to the PAX. Chelms & Cadillac strong KB work and then Chelms bringing along your Paver for the road.Cadillac for stepping up and volunteering to partner carry YHC’s 233 pounds.
One Piece of Useless Roman Trivia Needed to survive 21st Century: Derived as PAX ran to avoid the charging Garbage Truck: Scipio kicked Hannibal’s(Not F3 A51’s Hannibal) Six at the Battle of Zama, Scipio lined his troops new formation which rendered the Hannibal’s mighty elephants obsolete. Amazing how a Garbarge Truck combined w/ AO site name can jar some unused trivia lodged deep in gray matter.
Snowflake pointed out during LBCs when a sweat angel forms on the asphalt and a PAX is wearing the F3 High Quality MUDGEAR (Buy one Now Online; because Mudgear Rocks & has best customer service in the World) I AM 3rd Race Jersey. The Image will imprint onto the sweat angel leaving the I am 3rd impression for all to see. Pretty Cool,look for it next time in the Gloom. Best after LBCs
Really had a blast today. Really hard to point out individual PAX today because the entire PAX bought it today. The PAX bought it to the AL Carmichael and the PAX kept it together thru out the 3 mile excursion pushing one another. It really was an honor to lead such a solid group of MEN. It was an Honor.
Thank you to Chelms and Escargot for giving me the opportunity to crossover the Metro/A51 DMZ and lead Centurion.
Pax,
If you are looking for something similar to Bryon’s Circus of Pain, we will be running a Crossfit style with gear tomorrow at Olympus (Elizabeth Lane Elementary). Come out tomorrow at 07:00 for a killer cardio and strength workout.
The Hoff
7 strong pax (sans Nanners) stepped out in the gloom and got after it at Joust. Here is what we did:
Warmup
SSH x 25
IW x 25
Mtn climber x 20
Count off by 2’s for Push-A-Rama
1’s do 20 merkins, 2’s do squats until complete
Flapjack
1’s do 19 merkins, 2’s do squats until complete
Flapjack
Continue all the way to 1 merkin
Plank when done
Mosey to track – 1 lap
1st corner – 10 diamond merkins
2nd corner – 20 alternating lunges
3rd corner – 30 CDDs
4th corner – 10 stagger merkins each arm Plank
Mosey to G’ma mtn for 7’s
Begin with 1 squat jump at bottom, 6 pull-ups at the top. Plank when done.
Line up on goal line for sprint work
To the 20 for 20 Heels to heaven
To the 40 for 40 LBCs
To the 40 for 40 flutters
To the 20 for 20 dollies
To the goal line for 20 merkins
Sprint back 100 yds
Line up again at goal line, suicide sprint to the 20, 40, far 40, and back.
Mosey to bleachers, up and down each aisle, 25 dips at the bottom of each.
Jail break back to parking lot.
COT
Moleskin
Great work by all the pax today. The push-o-rama was a crowd pleaser. In all, we did 250 merkins in preparation for pool/beach season. YHC always forgets what a beast Grandma Mountain is. Totally smoked after that. No problem though for Tiger Rag, Stone Cold, and Mr Brady. They were cruising up and down it like mountain goats. #ReadyforBRR. Not too much other mumble chatter, other than chastising those who chose to fartsack because they were sleeping off the effects of the Golf event yesterday (BANANAS). Sound off in comments if I missed anything. Thanks for the opportunity to lead this morning, it’s always an honor!
Announcements:
– Tclaps to TR, Bananas (fartsacker), Cottonmouth, and anyone else involved with organizing yesterday’s golf outing. Very well done, and can’t wait for the next one.
– June 14 – Olympics, pool party, etc
– F3 Dads camp in August, see website for details. Looks like a good time.
– Good Hands
Men,
Let’s gather to review the KB swing and explore cleans, snatches and more.
Meet at The Rock at 0600 tomorrow morning (Saturday 05/31/14) and we will finish at 0645 so you can get to other locations. BYOB (bell), but a few extras will be available.
Here’s a recap of Session #1 in case you missed it…http://f3nation.com/2014/05/19/kettlebell-clinic-session-1-recap-and-schedule-update/
See you tomorrow!
Byron
All from a Completely Stupid And Utterly Pointless (CSAUP) crabwalk speed showdown at Stonehenge between Bugeater, Market Timer, and Madame Tussaud, the Charlotte South F3 Olympics were spawned. Now all Area 51 PAX have the opportunity to go head-to-head to see who is the fastest, the strongest, and the most completely stupid.
Even if you are not fast, strong, or completely stupid, participation and mumblechatter is highly encouraged since this is bound to be an outrageous 1st, 2nd, and perhaps 3rd F opportunity.
Who: The PAX of Area 51 (F3 South Charlotte)
Where: South Charlotte Middle School (site of Fast Twitch and Death Valley)
When: June 14, 2014 from 6:00 – 8:00 am
Why: Do you even need a reason? It is a competition and it is CSAUP. Enough said.
Schedule of Events:
05:50 – Arrive at South Charlotte Middle School and prepare yourself for mayhem
06:00 – Warmup COP then head to the track for 1-mile run
06:30 – Circle up and divide into 3 groups, assign Q of each group
06:30 – 7:45 Each group cycle through Running, Feats of Strength, and CSAUP events (25 min per category)
07:45 All groups assemble at the track for finals in each event
08:00 COT and The Lord’s Prayer
18:00 Area 51 School’s Out / Summer’s In Pool Party at Candlewyck Pool & Clubhouse
Here is a listing of the events in case you want to read up on proper form (if there is any) prior to the main event.
1) Running Events
a) Mile run
b) 100 meter dash
c) 400 meter run
2) Feats of Strength
a) Shot put
b) KB clean and press competition (max in 2 min)
3) CSAUP Events
a) 100 meter run then 100 meter loaded wheelbarrow push
b) Hairburners race
4) Bonus Events (if time is available after finals)
a) Crab walk race
b) Up and At ‘Em (elimination challenge)
Let the training begin and make yourself ready for some CSAUP madness.
The sounds of Barry White echoed through the CDS parking lot as 13 pax intruded on an intimate one on one KB session held by YHC and Header. Numbers were expected to light due to the F3 Golf festivities so it was surprising to see Pudding Pop, Alf, and Blue Hen avoid the lure of the fartsack after the shenanigans at Olde Sycamore the day prior.
THE THANG
SSH x 10
IW x 10
Merkin 5 second hold up to 8 count
Squats x 10
Burpees x 10 OYO
Mosey to creek and grab rock. Curl it til everyone reappears and jog to lot.
Stagger rock merkins x 8 each side in cadence
Tricep extensions x 10
Rock Webb – curls and push presses to 8
Partner up – partner one sprints to steps high knees up stairs and runs through gate and back to partner. Partner two performs said exercise with rock until partner returns. Repeat twice.
Exercise 1 – squat, curl, press
Exercise 2 – squat, curl, press, tri extension
Mosey to playground. Split into 4 groups.
1) run to shed and back
2) tri dips on tables
3) donkey kicks with merkins
4) pull ups
Repeat twice
Sets of 11 combined with burpees and either donkey kicks/pull-ups
Flapjack – just kidding
Mary
COT
YE OLDE MOLESKINE
There was very nearly a Steinburger-led Boston Tea Party mutiny at Kevlar today. The pax had dug down deep in every aspect and when YHC called for a flapjack on the 11’s at the playground the mumble chatter hit a crescendo! There was nothing left in the tank for many of us so thank goodness a lack of time meant moseying back to the lot instead for some COT.
Hats off to Risky Business for pushing through the pain barrier and also to Haggis for venturing out of the 28277 zip code! It took some humility for Alf to show his face today after taking home the dreaded shortest drive contest trophy last night with a monster -8 yard drive on number 12!
Pleasure leading you this morning fellas. Have a great weekend.
Bulldog
ANNOUNCEMENTS
F3 Dads starts in two weeks at Colonel Beatty Park.
Compass starts new book study next week at CFA – Epic by John Eldridge.