How to Stay Warm: Just Keep Moving

  • When:11/14/14
  • QIC: Abacus (KB)
  • The PAX: Frasier, MorningStar, Big Tuna, Rip Curl (WD), Philmont, Purple Haize, Dumpster Fire (1/2 KB), Dear Abby (WB), Chelms aka Tater Tot, Brisket, About Time, Mermaid (KB), Senator Tressel


How to Stay Warm: Just Keep Moving

14 PAX showed up at Charlotte Catholic High School in spite of the cold weather forecast.  Gathered around the VSF before we headed into the Gloom.  YHC gave a quick disclaimer and we were off for a lap around the football field with a little karaoke mixed in down the alley.  Gathered back up in the school parking lot for COP:

  • SSH x 20 (IC)
  • IW x 20 (IC)
  • MC x 20 (IC)
  • Peter Parker x 15 (IC)
  • Parker Peter x 15 (IC)

Got the blood flowing now so YHC had PAX line up in the parking lot at nearest island.  Gave brief instructions for the Stack and we then completed the following:

  • Run to next island, 5 wide arm merkins
  • Run back to starting point, 5 wide arm merkins, 10 jump squats
  • Plank it up and wait for Six to finish up
  • Run to island, 5 wide arm merkins, 10 jump squats, 15 CDD
  • Run back to start, 5 wide arm merkins, 10 jump squats, 15 CDD, 20 Sister Mary Catherine’s
  • Plank it up and wait for Six to finish up
  • Run to island, 5 wide arm merkins, 10 jump squats, 15 CDD, 20 Sister Mary Catherine’s
  • Run back to start, 5 wide arm merkins, 10 jump squats, 15 CDD
  • Run to island, 5 wide arm merkins, 10 jump squats
  • Run back to start, 5 wide arm merkins
  • Plank it up and wait for Six to finish up

Let’s head to front of the school for a little circuit work.  Find a bench and complete the following:

  • 10 jump ups/step ups, 15 decline merkins, 20 dips
  • Rinse & repeat x 2 (replace decline merkins w/ incline merkins on last set)

Mosey to rock pile and pick a rock.  Disclaimer given that PAX would be on the move with the rock, so choose accordingly.  Line up at island at top of parking lot and then complete the following:

  • 5 rock curls, run to next island with rock, 10 rock curls, drop rock and run down to next island and back, find your rock for 15 rock curls, run back to starting point with your rock
  • Rinse & repeat 3 times replacing rock curls with rock presses (Round 2), goblet squats (Round 3) and tricep extensions w/ rock (Round 4)

Grab your rock and circle up for 6 MOM:

  • Dolly w/ rock press x 15 (IC)
  • Flutter w/ rock held high x 15 (IC)
  • Rosalita x 15 (IC) (no rock)
  • LBC w/ rock x 25 (IC)

Return rocks to rock piles and circle back up at the launch point.  5-6 minutes left, just enough time for some Jack Webb:

  • 1 merkin/4 air presses up to 10 merkins/40 air presses  (Chelms questioned what the point of air presses was, other than aggravation.  By 6th or 7th round we were all feeling it in our shoulders.  Funny how seemingly harmless movement can get a little tougher.)

COT

Moleskin:

  • Despite forecasts for frigid temps this a.m., weather was not too bad other than when the wind blew and wind chill made it feel a bit colder.  Lots of sleeves this morning.  Old Man Winter is on his way.  PAX will have to avoid the inclination to fartsack as colder months arrive.
  • Dumpster Fire showed up a little early and was introduced to the Kettle Bell.  Commented that KB exercises looked like fun when he walked up.  Little did he know that YHC had extra KB in trunk of car.  Welcome to join us anytime brother for a little pre-work.  Look for announcements on Twitter day before the workout.
  • Chelms tried to provide a little mumble chatter throughout the workout.  However, YHC has perfected the skill of tuning him out over the past 47 years, much like his M.
  • As usual, Frasier was ahead of the pack as we ran the Stack.  Dude never seems to look/get tired.  Rock may have slowed him down a bit, but not much.

Announcements:

  • Sign ups still ongoing for 2015 Joe Davis Memorial Resolution Run in Fort Mill to be held 01/10/15.  Preblast available on the F3nation website with additional information and link to sign up for 5K, 10K, or both.     http://f3nation.com/2014/10/17/2015-joe-davis-memorial-run-preblast-registration/
  • HC needed for Area 51 X-mas Party to be held on 12/6/14 at Sugar Creek Brewery.  Deadline for HC is 11/20/14.  Prohibition is the event Q.  Links to Paypal are in the preblast:  http://f3nation.com/2014/11/07/area51christmasparty/
  • Area 51 Winter Weather Gear available on the Mudgear order website.  Pre-orders taken through end of day Saturday, 11/22/14.  http://f3.mudgear.com/collections/nc-clt-south-area51/products/f3-area-51-winter-pre-order
  • Newest Area 51 workout, Commitment, kicks off this weekend at Weddington High School campus.  Launch time is 0630.  Ice 9 and Snowflake are the site Qs.
  • All I got for now.  Honor and a pleasure to participate in and lead an F3 workout with a great group of men.

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Chelms aka Tatertot
Editor
6 years ago

Abacus obviously learned a lot from his wiser, better looking, smarter, older brother. Great work-out except for the time filler called Jack Webb.

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