13 of SOBs finest decided to ignore the warnings of lots of running and brave the cold to start their week off right at Foxhole.
YHC was almost late due to not figuring into time to get to the AO the time needed to defrost the car. Its only Nov 3rd for crying out loud.
No FNGs, so abbreviated disclaimer given.
YHC had two workouts for this morning, one that went with the preblast Sunday that warned of running and another that was 0.0 but lots of KB work. Deciding to leave it up to the Pax, TR was given a choice – pick the hand with the rock – 0.0 workout, hand without – lots of running. Choice was the hand without so off we went.
The Thang:
* = in cadence
SSH x 20*
IW x 15*
MC x 15*
Prying Goblet squats x 5 – great for stretching out the hips, quats and calves (It will be needed later)
Enough warm-up time for the main event:
Mosey to the endline of the soccer field with bells in hand.
5 x Burpees, Two Hand Swings, and Goblet Squats – AYG 100 yrd
10 x Burpees, Two Hand Swings, and Goblet Squats – AYG 200 yrd
15 x Burpees, Two Hand Swings, and Goblet Squats – AYG 300 yrd
20 x Burpees, Two Hand Swings, and Goblet Squats – AYG 400 yrd
25 x Burpees, Two Hand Swings, and Goblet Squats – AYG 500 yrd
20 x Burpees, Two Hand Swings, and Goblet Squats – AYG 400 yrd
15 x Burpees, Two Hand Swings, and Goblet Squats – AYG 300 yrd
10 x Burpees, Two Hand Swings, and Goblet Squats – AYG 200 yrd
5 x Burpees, Two Hand Swings, and Goblet Squats – AYG 100 yrd
Finished with just enough time to mosey to parking lot for COT.
For those keeping score lots of work done today – 125 burpees, 125 2H swings, 125 Goblet Squats and 2500 yards AYG (roughly 1.5 miles)
NMM
Solid work by everyone this am. YHC brought this workout back out after shelving it for the better part of a year. Last time it was considerably warmer. Today, however, not the case but clearly everyone is getting stronger. Not much mumblechatter as most (YHC was) were in O2 deprivation most of the time.
Its an honor and privleage to have the chance to lead this group.
Thanks for the chance to lead.
Announcements:
Bring shoes to donate – this goes until Nov. 22nd. Men’s Athletic shoes only please and make sure they are in decent shape.
Joe Davis Run – see top of main page and sign up.
The Brave will do the Ranger PT test this Friday – look for the pre-blast – and will continue to do it about every 6 to 8 weeks to provide a good measure of improvement leading up to the Spring MudRun.
(Min standards: 49 pushups in 2:00 minutes, 59 sit-ups in 2:00 minutes, 6 dead hang pull-ups, 5 mile run in 40 minutes)
That’s all YHC has, if something was missed, shout out below in the comments.
Champagne Out
On a cold, dark, rainy, dreary morning 5 of Area 51’s beastliest unshackled themselves from the day after Halloween fog to lift heavy objects, swing large hammers, pull stuff with ropes and do other various alpha male things.
The Undercard (Kettlebells):
The Main Event (Gear Stations):
After a few rounds through the carnival of pain we headed to the covered corridor for some quasi-dry Mary
Announcements – Gullah will be collecting shoes for #SoleRedemption but we all forgot to bring them today
Moleskin – Thank you to Gullah & The Hoff for entrusting me with the reins of Olympus for the week. It was an honor and privilege to lead today in what has become one of YHC’s favorite hours of the entire week. For those training for obstacle course races such as Leatherneck, Spartan, Tough Mudder, etc. YHC cannot recommend Olympus enough. YHC has been posting at Olympus since August and at last week’s Spartan Super the strength based obstacles were no trouble at all compared to the weekly gumbo of manliness that goes down every Saturday morning. Thanks to Big League chew for the takeout prayer, BLC will have the Q next week. Note to self – the basketball hoop is a bit too tall to hang the TRX from so that was scratched. Note to self part deaux – YHC is not very good at throwing the rope through the basketball hoop mounting bracket so the kettlebell hoist was scratched as well.
The superfecta of a Friday night Halloween, candy overdose, cold temps, and rain was enough to keep most inside and YHC posted mainly due to his Q responsibilities. There is a parking deck around here somewhere, but we are already wet so lets get the show on the road.
Mosey to Pei Wei (as Tiger Rag drives the wrong way around the traffic circle to catch the pax at 6:01)
SSH x 25
2 burpees
Imperial Walker x 20
4 burpees
Peter Parker merkins x 20
6 burpees
Mountain Climbers x 20
8 burpees
Head towards Premier Parking Deck
Bear Crawl to Ballantyne Resort lot, mosey, lunge walk to corner
(Frehley upset about low attendance in moderately bad weather)
At The Lodge hill;
6s with squats at the top, merkins at the bottom
(shouts from various pax to get to parking deck)
Hit the Deck:
Group 1 – sprint up the parking deck, 10 jump squats, sprint back
Group 2 – nonstop donkey kicks on wall
Flapjack
Peoples Chair with shoulder press x 40
10 merkins, sprint up deck, LBCs x 20
jog around corner to next ramp
5 burpees, sprint up level 2, flutter x 20
jog around corner to next ramp
15 merkins, sprint up level 3, Dolly x 20
jog around corner to next ramp
10 burpees, sprint up to rooftop….shouts & threats from
various pax about rain.
After brief debate and support from Haggis, Russian Twists x 20
Back down to level 1:
10 merkins, broad jumps to wall, 10 merkins, broad jumps back (or kangaroo hops)
10 plank in & outs, bear crawl to wall, 10 Plank in & outs, bear crawl back
10 squats, lunge walk to wall, 10 squats, lunge walk back
Repeato on various parking deck drills with Pax choice
20 Mountain climbers, backwards sprint up deck, Haggis chooses AMRAP merkins
(haggis does 41, Frehley does an amount less than Haggis)
10 merkins, backwards sprint up level 2, TR chooses 1-legges Dolly x 20 (each side)
10 burpees, backwards sprint up to level 3, Outback chooses Peoples Chair with
30 second hold with leg up (each side)
10 plank in & outs, sprint to roof, Mother Hubbard calls for 10 merkins
Mosey back to home
COT, name-o-rama, coffeteria ASAP
Moleskin
The temp, wind and rain certainly made for a less than desirable morning but Frehley
was not happy about the attendance. Various “we have worked out in weather worse than this”
and sordid tales from last winter’s cold mornings could be heard. He even considered the crime
tweet-worthy, but alas didn’t bring his phone to coffeeteria. Consider your self warned, FC is expecting your active participation.
It was nice to get a break in the parking deck, but YHC thought we are already wet and cold, so
no hurry to get there. Various shouts and disagreement here, but we did spend about 75% of the
morning under cover.
Announcements
Get your shoes in this week to your site Shoe Q.
Joe Davis Memorial Run sign-up is live, see website
6 PAX truly demonstrated how messed up they are to get out of their warm fartsacks, suit up and come workout at Ascent. The rain didn’t really start until 0700… same as start time… but off we went!
The Thang:
2 warm-up laps around the track with some assorted high knees, butt kickers, karioke, and backwards run.
COP on the track:
SSH x 20
5 Burpees OYO
IW x 20
4 Burpees OYO
Slow Squats x 20
3 Burpees OYO
Mountain Climbers x 15
2 Burpees OYO
CDD’s x 10
1 Burpee OYO
Slow jog to Harris Teeter (.75 mi). Stopped 5 times for 5 Merkins (25 total).
At HT parking lot, we did 3 sets of Suicide runs:
3 lines, then sprint to end… rinse and repeat coming back
3 lines, then backwards run to end… rinse and repeat coming back
3 lines, then lunge walk to the end… rinse and repeat coming back
Slow jog back to Olde Providence (.75 mi). Stopped 5 times for 5 Merkins (25 total).
Grabbed some wall for people’s chair x 3 with arm raises x 30, 40, 50
Paired up for team reps… Partner 1 does called kettlebell exercise while Partner 2 does quick lap thru parking lot. Then flap jack until total reps=100/team:
1. KB swings
2. Bent over row (50 x right, 50 x left)
3. KB curls (50 x right, 50 x left, or two handed)
Finished with Mary:
LBC x 15
Dolly x 15
Flutter x 15
Sid the Kid x 10 each direction
Protractor called and led by Moon River
Done and done… time for coffee and warm-up the hands!
Moleskin
Excellent job by the PAX this morning in less than ideal conditions. Of course in 3 months, today will seem like a heat wave… but YHC is from Texas, so today might as well have been in 3 feet of snow! But I digress…
High Tide had to leave a piece of clothing in the bushes on the way to HT… I’m sure any passers by assumed someone was in distress in the bush… but we collected all clothing and equipment before leaving!
We were wet on our tops, but we tried to stay off the ground… no gratuitous soaking of clothes. YHC is going to invest in some SmartWool based on recommendation from Strange Brew… if it is good enough for a Canuk, it is good enough for a Texan!
Announcements:
1. Joe Davis Run… sign up… 5k, 10k.
2. Bring shoes for shoe drive.
3. F3 Area 51 Christmas Party Dec 6.
Despite pleas from Spackler to call it off and with the temperature just above forty and wind whipping around five brave souls ignored the fartsack to witness Teddy’s VQ. No need for the disclaimer. Nothing but hard grizzled veterans at #dayzero this morning.
Warm up: Teddy took the first half.
Jog around the track to the basketball court.
SSH x 25
IW x 25
Merkins x 25 (Strong)
Hold plank for Mountain Climber x 25
Mosey to the rock pile for a man size rock. Mosey to the front of the school parking lot.
Instructions were given. 5 burpees; bear crawl three crawls and do a merkin after each crawl to the first light post; lunge walk to the next lamp post where you pick up your rock and clean and lift with your rock x 10; all you got to the end of the parking lot for 15 LBCs; back to the rock for 15 curls; run back to the start.
Rinse and repeat with variations. 10 burpees; bear crawl with merkins; crab walk to the next lamp post; clean and lift x 15; all you got to the end 20 LBCs; run back to the rock for 20 curls; run back to the start.
15 burpees; bear crawl with merkins; squat walk; 20 clean and lifts; 25 LBCs; 25 curls; run back to the start.
Last set. 5 burpees called as fast as you can (as if before we were not going fast), bear crawl with merkins in between; frog jumps to the next lamp post; not sure how many clean and lifts we did here; all you got to 30 LBCs; run back to your rock for curls.
Frasiers turn
Mosey over to bus lot to get out of the wind and some rain. Spackler found a hole while of the rest sucked it up in the elements.
10 donkey kicks hold the last kick on the wall. Balls to the wall for two ten counts.
People’s chair with rock arm presses x 15.
15 donkey kicks hold the last kick on the wall. Balls to the wall for two ten counts.
People’s chair with rock arm presses x 20.
Time for a little mary.
Russian twist x 20
Dolly/flutter combo. Dolly for two count followed by flutter for two count. Slow cadence. This takes coordination and lets just say not everyone has it.
Mosey down to the rock pile to drop off your man size rock. Let me point out that Teddy was such a rock star today and pumped up for his first Q that he broke his man sized rock in half.
Pair up and pick up the largest rock you can find for a game of tag. Partner one walks/runs with his rock while partner two does merkins x 10. Once partner two is done run up and tag their partner so they can flip flop. Run on the track as a team until you reach the retaining wall.
Find the biggest part of the retaining wall and climb to the top x 10. Resume the tag game till you reach the rock pile again.
This time flap jack rocks with the other team and do Carolina dry docks x 10 until you reach the retaining wall.
Find a small part of the wall and do ten jump ups or hop ups. Resume the tag game till you reach the rock pile.
Find a five pound rock and head over to the monkey bars for pull ups with the rock between your feet x 10. Plank when you are done. Right leg high to six inches for ten count.
Round two repeat pull up with rock. Plank to six inches with left leg high for ten count.
Round three pull up with rock x 10. Plank to Christian Laettner with Peter Parker x 10
Round four pull up with rock x 10. Plank to Bobby Hurley (Haze named this one) with Parker Peter x 10.
Mosey to the parking lot for 10 OYO burpees.
Done!
Moleskin:
Great debut by Teddy for his VQ. He brought it hard out of the gate. He was certainly leading from ahead. From talking to him there is plenty more exercises he has in the bank. Get him signed up again soon to lead.
Highlight was hearing that famous sound of someone about to spill their merlot. I will not say names but it was close a couple of times.
Ironhorse continues to show that age is only a number by leading the pax several times during the workout. Haze pushed through some injuries and continued to work hard. Spackler showed and was as entertaining as usual. Make sure you follow his trucks twitter feed @F3BigBlack for anything that is not important.
Announcements:
Sign up for Joe Davis memorial at https://joedavisrun.racesonline.com/
Spring mud run teams are forming fast. It seems the competition will be even stronger than this fall and everyone is getting excited.
Thanks to Ironhorse for taking us out and reminding us to appreciate the rain and each other.
On a cold, rainy morning, 9 men gathered at The Rock. I made up the workout as I went, so this may not actually be what we did. But it went something like this.
Warmup
Jog briskly to the covered sidewalk near the fake grassy knoll.
Line up (a circle would’ve left us exposed to the elements).
SSH, IW, Slow Squat, Mountain Climber all x 20
Jog briskly to the back entrance – you know, the one with the giant hill
Triple Nickels – run to the bottom of the hill, 5 jump squats, back to the top, 5 burpees. Repeat five times total.
Walk slowly to the bottom of the hill. Suicides using the cracks in the median. Finish at the top.
Jog less briskly than before to the rock pile. Select a rock that you are not embarrassed to be seen with. Partner up.
Partner 1 runs to the light pole (100 yards) while partner 2 does the exercise with the rock. Flapjack. Repeat with various exercises. Curls, overhead presses, Tricep extensions, squats.
Partner 1 grabs a large rock and runs toward the second light pole (200 yards). Partner 2 does 7 merkins and then gives chase. Flapjack until back at the rock pile. Return your rock to its home.
Jog slowly to the pavilion. Recover a bit with some People’s Chair. AYG to the picnic tables (5 yards).
Here and There – 15 merkins there (another light pole), 5 merkins here. 10 there, 10 here, 5 there, 15 here.
Select a picnic table. Derkins x 10, Jump ups x 20, Dips x 30
Mary – LBC, Flutter
Repeat with Derkins x 10, Jump ups x 15, Dips x 20
Mary – Dolly, Russian Twist
Walk to the soccer fields. Line up on one side. Divide into two groups.
Group 1 sprints to trash can (20 yards) and back. Group 2 does the same when last of group 1 finishes. Repeat 4 times total.
Repeat 3 times to second trash can (40 yards), first big soccer goal (100 yards), second big soccer goal (200 yards).
Walk back up to the driveway. Lunge walk 50 yards. AGY down one aisle and back to cars – 150 yards.
Moleskin:
Seriously? It was 55 and dry a couple of days ago in the morning. Not so much today. I was surprised to see 9 men at go time this morning. I knew Hops was coming, but I thought he and I could go get some coffee when nobody else showed up. It ended up being a good workout. We covered 3.4 miles according to my watch. Not bad for staying on campus.
Great work by the group this morning. Hops led the group in all exercises not involving burpees (Runstopper). I spent the whole morning just behind Jamboree. I think he was messing with me.
1st half by Turnpike (VQ)
What a great day for my first Q! Let’s just say we had some downRAINment start us off this morning before the Turnpike downPAINment. It’s almost that time to start but where is Hairband! He wouldn’t miss my first Q would he. Well it appears that may happen. Guys let’s pick up a kettle bell and start the mosey!
The Thang:
Each PAX grab and kettle bell and mosey following me! We mosey behind the school past the school buses and time to drop off the kettle bells on the grass.
Hairband sighting! Just in time for COP! Likely for him and the rest of the PAX we didn’t get penalized for him being late and that’s on me. Plus I knew he wouldn’t be a big fan of my workout anyway with the amount of running he was about to endure!
COP
SSH – 15
Imperial Walkers – 15
Low Slow Squat – 15
Let’s mosey over to the playground and plank it up until we are all there.
Since I am sure the PAX enjoyed trick or treating with the family on Halloween and probably at a few too many pieces of candy. I felt it was my duty to help work it off.
Partner up.
Lap 1
Partner 1 run a lap around the track
Partner 2 LBC’s
Swap plank when complete.
Lap 2
Partner 1 run a lap
Partner 2 The Dolly
Swap. No more planking on to lap 3 as soon as complete!
Lap 3
Partner 1 run a lap
Partner 2 Freddy Mercury
Swap
Final Lap
Partner 1 run a lap
Partner 2 the flutter
Swap plank when done.
Time for a little catch me if you can one lap. Partner 1 starts off running while partner 2 does 10 mirkins once caught switch it up for one lap. Mosey over the the wall! People chair with arm raises for 1 minute. Recover. Wall again this time 6 inches with arm raises 30 seconds. Recover! It was an honor Q’ing for the first time thanks for the support hope everyone enjoyed the beat down.
————————
2nd half by Horsehead
10 Burpees OYO ==> run to middle school ==> 10 Burpees OYO
Kettlebell bus suicides, ala Skunkworks . Sprints were approx 100 yds. 2 sets each w/ partners.
Mosey to middle school to take some cover for some Mary.
Always fun to help with a first Q. Turnpike did a great job in keeping the workout simple and straightforward, but not too easy. No bear crawl weaves or throwing rocks behind your head business, just running and exercise.
The kettlebells were tough, as I hadn’t used one in a couple of months since I hurt my shoulder. We did a 30 min KB pre workout to test things out and I was planning to abort mission if any pieces of my body flew apart during such. No explosions, so I continued on. I suppose this is a bit like Marcel Ledbetter and the watermelon eating competition of Jerry Clower comedic lore. As the story goes, when challenged to eat a humongous watermelon at a town competition, Marcel disappeared for a while, only to return and eat the entire watermelon and win the prize. When asked where he went, he replied that he had a similarly sized watermelon at home and he figured if he could eat that one, then he could eat this one too. This is how my mind works folks. #onanotherlevel
Stories abound of a Late Show and Hairband private workout on Friday with Richard Simmons attire. We may be looking for a new AO soon. #securitycameras
Welcome Outland FNG Steak-Umm. Strong performance today, especially with all of the running we did.
Missing Zip. Possibly at home eating Skittles out of his belly button. Gross.
Boondock continued to be strong, begging to post with me this morning even with the miserable rain and a 6:15 pre workout. He was begging for the truck heater and some hot chocolate about 30 mins in, but stuck with it.
Thursday BackBlast deadline – get you some of this.
– Horsehead and Turnpike