New Year’s Resolution Convergence

New Year’s Resolution Convergence

47 men (including 3 FNG’s and 2 2.0’s) resolved to improve themselves in 2015 and posted at the Area 51 convergence at Ascent this gloomy, wet Saturday and left a little better for it (and a lot muddier & wetter).  With workouts converging from The Rock, Olympus, Stonehenge, and Area 51, along with host site Ascent, the pax got a little taste of everything on the buffet.  Here’s what they sampled:

The Thang:

COP:

Welcome and Disclosure to all FNG’s and pax

• Lap around parking lot, with high knees, butt kickers, and back peddling thrown in for good measure
• Side Straddle Hop – 15 in cadence (IC)
• Imperial Walker – 15 IC
• Merkins – 15 IC
• Low Slow Squats – 15 IC

Number off by threes.  Remember your number for your starting station.

Begin at your starting station and rotate to the next at predetermined times.

Station 1 – The Rock, on the far football field – Q’ed by Hopper and Gummy

The Beast – 6 reps of 6 exercises (varied by group; full menu below) at 6 cones on the field – sprint back to start after each

• LBC’s; Hand-release Merkins; Squats; Plank Jacks; Rosalita; Lunges; Jump Squats
• Starting line active recovery – Dolly; Peter Parker; Parker Peter; LBC; Flutter

Station 2 – Olympus, in the parking lot and on the track – Q’ed by Gullah

• Two-hand Swings – 15 reps
• Two-hand Press – 10 reps
• Goblet Squat (or modify with Teabag Squat) – 10 reps
• Two-hand Curls to Tricep Extensions behind the head – 10 reps each
• Lap around track

Rinse & Repeat

• Upright Rows – 10 reps
• Lunges – 10 reps per side
• High Pull – 10 reps per side
• Two-hand Curls to Tricep Extensions behind the head – 10 reps each
• Lap around track

Rinse & Repeat

Station 3 – Ascent, on the playground – Q’ed by Strange Brew

Partner up – size doesn’t matter

• Partner-assisted Pullups – AMRAP + 2 (as many reps as possible + 2 more with partner assist)
  • Flapjack.
  • Rinse & Repeat.
• Partner Decline Merkins – 10 reps (Partner 1 does merkins with feet resting on the back of planking Partner 2)
  • Flapjack.
  • Rinse & Repeat.
• P1 – Carolina Dry Docks – 10 reps
• P2 – Mountain Climbers – 20 reps
  • Flapjack.
  • Rinse & Repeat.
• P1 – Squats – 10 reps
• P2 – Dips – 15 reps
  • Flapjack.
  • Rinse & Repeat.
• Elbow planks – 3 rounds of 30 seconds each
• People’s Chair – first round with air presses to 50; second round with arms extended in front

Mary

• Sid-the-Kid – 11 IC (6 clockwise, 5 counter-clockwise for asymmetry)
• Slow Freddie Mercury – 8 IC
• Flutter – 10 IC
• LBC – 15 IC
• Burpees – 10 OYO (on your own)
• Mason Twist – 10 IC

COT

Announcements:

Joe Davis – Jan 10

Unbroken movie night – Jan 10

Hill & Dale – new F3 race management company – trial run (pun intended) on Jan 31

Wet Moleskin:

A big F3 Area 51 welcome to our three FNG’s and T-claps for posting on a wet gloomy morning.  The genesis of today’s convergence was the knowledge that many men make New Year’s Resolutions to get in shape for the new year and F3 is tailor made to help them, beyond just the fitness (1st F).  Posting in the winter, in the rain or wet, isn’t easy for everyone, but you’re that much further along and glad for it when you do.  Besides, how often do grown men get to play in the mud?!

So, the guys from The Rock drew what turned out to be the shortest straw with their station located on the football field.  When our original plans were made, who knew it’d have a inch of standing water on it.  I suppose we could have audibled to another location, like the neighborhood hill or the bus lot, but what’s the fun in that?  We’d have missed out on splashing around in the mud and dodging the dog poop on football field.  Additional notes from the football field:

• Much discussion regarding “shrinkage” by the pax during the HR Merkins
• Several pax enjoyed pushing other pax into mud puddles (literally, not figuratively)
• Much consideration was given to ensure not just our back, but also our bellies and chests were suitably moistened, hence the HR Merkins, etc.
• Mic Check is the fastest mudder.  He beat all on the AYG sprints on the field, as well as the final sprint by the playground.
• Some comments were made that the workout was supposed to be “moderate” today – The Rock Q’s only half promised that.

Olympus kept us dry, there in the parking lot but did throw us a curve with the laps on the track.  Keeping us, and our muscles, guessing as to what’s next.  (Shameless plug:  Meathead offers KB’s on Thursdays with 0.0 running, Olympus offers KB’s on Saturdays with a little more movement, while Skunkworks offers KB’s on Tuesdays with more running (for recovery, they tell me))

Ascent benefited from the quick draining mulch on the playground and provided us with the exercise we don’t get enough of at most AO’s – pullups.  Thanks, SB!  Knowing this, we try to work these in each week at Ascent (and often at Meathead too).

Finally, a big thanks to all my co-Q’s today – Gummy, Hopper, Gullah, & Strange Brew.  We couldn’t have hosted this without your help.

And, thanks to the entire pax for the opportunity to lead today.  It’s always an honor.

(Sound off in the comments below on any good mumblechatter that I’ve missed.)

Aye.

High Tide