Operation Overlord in honor of the upcoming Anniversary of D Day on June 6th. Show your appreciation to a serviceman/woman if you see one!
Get into groups based on speed 4 Waves of 5
Fastest group to the slowest
Bear Crawl Merkins down the parking lot in cadence…123 down for a count of 4 Merkins till the Q calls it.
Warm up with jog down to the lower lot around the course in our lines 4-5 abreast 4-5 deep.
120 yard sprints from cone to cone in parking lot. First wave goes off, second goes off when previous group is 5 seconds out, etc.
Winner of each group does 50 heel touch squats while the losers do 60 single leg squats 25/25. If a loser beats the winner in exercises, winner does 10 burpees. Do lemon squeezer abs until everyone is finished.
Continuous for 10 minutes.
If someone from the group behind catches anyone from the group in front of them the entire group that was caught must do 100 jump squats
50 Merkins/50 Drydocks/50 Diamonds OYO
When finished with exercises do crunches until all pax finishes.
Repeat above 120 yard sprints with winner doing 50 heel touch jump squats and losers do 50 lunges 25/25. Do Supermans until everyone is done. Continuous for 10 minutes.
Sprints again with distance reduced to 50 yards continuous for 5-10 minutes based on time. With winner able to rest while losers do 50 heel touch squats.
Jog back to upper parking lot for Bear Crawl Merkins.
Finish with 3 minutes of Mary – Flutters with extended time Protractors.
It was a great cool morning with the Pre-KB pax getting a massive sweat on during Bulldog’s KB Swing-o-rama of Pain. Most were smoked before the workout even started…especially Big Brown with his two week old 50lber…but he is swinging it like a champ! The mumble chatter started when people were trying to sandbag which speed group they would get in. Nothing like a warmup of Bear Crawl Merkins to get the mumble chatter going in high gear. Folks were asking for some SSHs and IWs but that was nowhere on the horizon.
Once the pax arrived at the starting point for the sprints and they saw the distance between the two cones, there were some people that disagreed to the distance. Once we finished the first sprint, mumble chatter became worse than mumbling, and some were drooling. This continued to degrade as the pax truly pushed themselves to the limit today…I would say Level “11” was achieved, especially when Harley starts complaining about how hard the workout is because he wants Skunkworks to be the hardest and Kevlar to be a coast of a workout. There were some folks, (ahem…TR, Bulldog, Donkey Kong) taking some interesting lines during the sprints to make sure they won or cut off others so they couldn’t win. It was a great time, thank you all for working so hard and making the mornings fun! I love the comraderie we have in Area 51, the Brotherhood! I do feel a bit bad for Turkey Leg running a 10K race tomorrow, and Far Side riding a metric century in the mountains tomorrow…probably not the best taper!
As I write this, I just received a text from A51’s greatest comedian, Brown, that his first customer this morning asked him, “Why are you walking like you are trying to carry a corn cob without using your hands?” Thanks for the laugh and material Brown, glad the workout did what it was supposed to do!
Sign up for F3 Golf 5/29
ThirdF Aftermath is starting a new book next Wednesday, “Blue Like Jazz” by Donald Miller, come on out to the Starbucks next to Trader Joe’s in Piper Glen.