Ringing in the New Year – Kettle Bells that is
A little bit of gear showed up at Base Camp today but before we get to that we did a little warm up. YHC thought we’d try and do something a little different at Base Camp today, was tired of my same old same old Q ing, after staying up late to make sure all my signs were taped up to withstand the water puddles I was sure were still in the parking lot (they weren’t) I devised a way to stay in the parking lot and not venture into what was sure to be a soft, muddy and uninviting field (thought the pax had enough of that on Sat). So off we went:
Run around the parking lot a few times and also did some
High Knees
Butt Kickers
Toe walks
Ankle walks
COP:
SSH x 15
IW x 12
Squats (low slow of course) x 5
Partner up
Partner 1 does an exercise at one of six stations while
Partner 2 runs shuttle runs to the 4th cone laid out in the parking lot (how did they get there?)
Stations: 1. Battle Rope
2. Jump Rope (a real crowd pleaser)
3. Kettle Bell rows
4. Kettle Bell Swings
5. Sand Bag Squats (if you’re wondering it was about 40 lbs)
6. Medicine Ball Wall Balls against the basket ball backboard
Round two the same but only run to the 5th cone and back (a little shorter time)
Mosey to gazebo for wall sit with arm raises x 40 and repeato (thanks Geraldo as always)
BTW x 2 (modify as needed)
Shake it out
Grass or parking lot for Mary, pax votes for parking lot and regrets the decision later:
Flutter x 15
Dolly x 15
Elbow planks the hard way x 3 (20 sec on, 10 sec off)
Sid-The-Kid IC x 5 each way (each IC is worth 4 circles)
5 boyo
Moleskine:
YHC was expecting some modifying as needed but sure didn’t see much, pax are definitely getting stronger. Hopefully everyone had fun with some of the gear thrown into the workout I know I sure did. Definitely noticed a pretty strong SMASH on the jump ropes, one leg, cross overs, double unders, etc. must do some extra curricular on that at home, well done. Saw Passport and Big Tuna doing an AYG as a race, on EVERY shuttle run, well done, that’s what its all about, pushing each other. Fireman Ed is so strong he does need things like gloves and CMD and Freedom were just getting at it, no chatter, just work. Kotters to Snakebite and Calloway, definitely miss you guys out there, glad to see you, Calloway was heads down on the shuttles, good pace brother. Wild Turkey has been posting and hopefully getting less sore, but maybe not after the work on the stations today, well done brother. Thanks for playing along pax, always an honour to lead, especially Base Camp.
Announcements:
Joe Davis run on Saturday, a good number of the Base Camp pax are running, the rest had excuses…
Sign up for Unbroken, the Q needs the HC by tomorrow
Great takeout by Passport as many of us head into our first full week of work for 2015
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
Snot Biscuits
Pre Thang:
Drop Thrill ran for 1.5 miles
Horsehead ran for 4 miles
EE ran for 5 miles
GJ ran for 5 miles carrying a gallon of thick green mucus
The Real Thang:
1st half – Countertop
Hairband mile or two around the parking lot
COP
– SSH x20
– IW x 20
– Perfect Merkins x10
– 4 count Squats x20
– Mountain climbers x20
– LBCs x20
– Mosey to school bus parking lot
– Lunge Walk Indian Run
– Plank
– Mosey to MS
Chest-O-Rama
– Merkins x1 min AMRAP OYO
– Wide Arm Merkins x1 min AMRAP OYO
– Diamond Merkins x1 min AMRAP OYO
– Elevated Carolina Dry Docks x1 min AMRAP OYO
Wall Work
– Peoples Chair x 1min
– Calf Raises x1min AMRAP OYO
– Peoples Chair x 1min w/ Air Presses x20
– Calf Raises x1min AMRAP OYO
– Peoples Chair x 1min w/ Air Presses x20
2nd Half – Horsehead Q
The Pinball (Ice 9 Trademark)
– Pinball Run back to middle school hill
– Stops on the way for a couple of planks to let the six recover
11s on the Sun Valley Hill (is this the only Valley Hill?)
– Red Pill – choose burpees and jump squats
– Blue Pill (FNG option) – choose mountain climbers and regular squats
Pull O Rama
– 20 hanging rows on the rails
– 19 hanging rows on the rails
– 15 hanging rows on the rails
– 10 hanging rows on the rails
– 5 hanging rows on the rails (failure)
6MOM
– Heels to Heaven X 20IC
– Flutter X 20IC
– Rosalita X 20IC
– Peoples Choice Protractor
– 20LBC OYO to finish it out
Moleskin:
So today was FNG resolution day, and there were reports of dozens, even millions, of new recruits coming pouring into the Sun Valley Middle School campus this AM. The PAX had been threatened with 1/2 hour of burpees followed by 1/2 hour of track if no FNGs posted, and were hyping up the EHs throughout the week.
Enter the fartsack . . .
I rolled back from possibly being banned from the Bojangles across the street and saw the usual cars in the lot. CT had the flag flying and the usual suspects were present, many swathed in their new Christmas clothing with tales of insane relatives and unwanted household appliances. However, there was not an FNG to be seen anywhere. Hairband, who had singlehandedly promised 4, must have forgotten to set his Van Halen alarm clock. No Snowman either, even after making an unbreakable vow with GJ using his snot covered elder wand. We did gladly welcome back two Kotters, Green Thumb and Nekot. And by gladly, I mean that we made one of them puke (whoops).
We had just started the COP when my EH came screaming into the parking lot and jogged over to meet us during the warmup. Bam – success! Back to the original plan of a FNG friendly workout with something for everyone.
Countertop’s first half was designed to familiarize the PAX with the F3 terminology and counting and allow everyone to keep their own pace. Not much running, but a tough push-o-rama that put most at the failure point. All along, GJ kept complaining about his sinus infection and blowing thick green mucus all over the side of the school, the parking lot, several small children, and a hovercraft limousine of Italian nuns. Never you mind the unused grassy areas all around, make sure to blow that stuff directly where the children play. I think he snot rocketed 144 times, which was gross. See how I did that.
The 2nd half was designed to give options to the PAX for how hard they wanted to push it. Most chose the Red Pill (Burpees and Jump Squats) on the 11s, but a couple modified to the Blue Pill (Mt. Climbers and Regular Squats). The Red Pill was tough. After the hill work, there were some serious failures on the rail rows under the shelter, which I would have probably been in the middle of had I not been counting the cadence on them.
Overall, a really strong performance by the PAX. Lots of guys pushing their limit during the pinball runs, which is a cool little thing that Ice 9 came up with a few weeks ago. You can cover a lot of ground without losing the six or forcing the speedsters to throtle back. Basically a series of AYG runs to various intermediate landmarks with “pinball” bounces back to the end to regroup after each sprint. The lead runners end up covering about twice the distance at a faster pace and the guys in the back don’t get left in no man’s land. Indian Runs are so 2014 – Pinball runs are the dog’s bollocks.
Finished out with a test coffeteria at the Bojangles (instead of McDonalds) since we were looking to start some 3rd F discussions next Saturday at 8:30AM and they have a better seating arrangement. Details to come on this, but we are are looking to expand the normal Outland cafeteria to accommodate an 8:00 to 8:30 breakfast/coffee and 8:30 to 9:00 3rd F book study for those who want to hang around.
Speaking of Bojangles, it wouldn’t be right not to mention that a smoked Nekot, on his 2nd F3 post, somehow managed to choke down the crackers through the final COP and COT only to barf them up at the Bojangles. Maybe he should have taken the white pill.
Welcome FNG Chapstick, with the same hospital name (minus the stick part). Reminds me of the comedian who added the “on a stick” line to everything. Chap pushed it hard but smartly modified the things that he needed to to avoid TBQ. Did notice him stripping down layers pretty quickly during the final hill set. He almost, and probably should have, got nicknamed LaFawnduh but we were merciful and gracious.
Announcements:
Joe Davis Run on 1/10. Outland has at least 5 signed up. However, we will still plan to run a normal workout for the rest of the pax. Details to come.
New 3rd F for Union County in the works – looking to meet directly after Sat. Coffeteria. Stay Tuned.
Keep EHing the FNGs. Always glad to have new folks out in Hazard County.
Jack Webb wears skinny jeans
With the shovel flag firmly planted under the watchful eye of the Day Zero Hawk and the music rocking, Prohibition gave a quick thanks to Radar and Purple Haze for handing over the reins and jumped right into it:
The Thang:
Casting aside the notion of easing into new management and a new year at Day Zero, Prohibition kick-started the COP in cadence to some tunes that got the pax moving. “What?! No SSH?!” The outgoing site Q’s wondered aloud whether this transition to new leadership was really going to work out.
-Merkins x 18 IC
-LBCs x 20 IC
-Wide Arm Merkins x 18 IC
-LBCs x 20 IC
-Diamond Merkins x 18 IC (crowd pleaser)
Mosey off-campus toward greenway down Radner Ln
Hairball COP (IC) midway down Radner
-Low slow quat x20 IC
-LBC x 20 IC
Mosey to cul-de-sac for another COP
-Merkins x 20 IC
-Flutter x 20 IC
Fast Indian Run along greenway to Elm Ln overpass. Grab a stone/boulder.
Jack Webb w/ stones:
1 merkin/4 overhead press
2/8…up to 5/20 then back down to 1/4
More stone work all in cadence:
-Curls x 20
-Overhead Press x 15
-Tricep extensions x 10
Put stones back. Mosey to greenway ramp up Elm back to Touchstone. Hang a Luigi on Bevington towards Radar’s old crib. Plank up at the 3-way stop. Hairball made sure the pax came to a complete stop at the stopsign (you’re welcome, Radar).
Hill work:
7’s up Hemingford Ct – squats at the bottom, burpees at the top
Plankorama and a mosey back to the benches on campus.
On the benches:
– Dips x 15
– Derkins x 20
– Stepups x 30
Rinse & repeat
4-way lunge across the parking lot
Jailbreak run to the shovel flag.
Circle up for some Mary
-LBC x 20
-J-Lo x 10
-Rosalita x 20
-Protractor
Ye Olde Moleskine:
-Total ground covered today 2.5+ miles. The new site Q’s were going for that perfect balance between running and strength work.
-Alf, Joker, and Teddy were absolutely crushing the hill work. The inspiration from the RFYL ladies must have gone to their heads.
-Mighty Mite and Ickey Shuffle smoked the pax on the jailbreak.
-Semi Gloss made a quick appearance, hammering out a pre-run with Spackler before the workout.
-Good seeing Mighty Mite back from the mountains out west. The altitude training is definitely giving this guy a leg up.
-The pax explored some newer territory today. The stone pile on the greenway under Elm Lane looks like the home of a troll. The stones ranged from football size, to small asteroid. Several of the pax weren’t shy about picking up small boulders today.
-The scouting report didn’t prep the Q’s for the Run For Your Life marathon on the greenway this morning. Made for an interesting round of Jack Webbs with the 100+ tomatoes passing and rooting us on. Not sure if anyone noticed Purple Haze quickly take his shirt off and double his reps. True story…maybe.
-Great group of guys today. Good to see a few faces from other workouts. Glad you got a taste of Day Zero, you won’t want to go anywhere else.
-The music is Prohibition’s new thing. It was apparent pretty quickly that his choice of music isn’t the best…unless he’s into partying with high school kids. It did spark quite a bit of mumblechatter, however.
-Radar was up to his usual hazing of the Qs. Started with the music in which he asked about Prohibition’s skinny jeans (or to Haze – jeans). Continued with bashing his cadence call and making fun of his tiny watch.
-Late in the workout, a few of the pax noticed a hawk perched on top of the school roof. Over the next months, the Qs will be practicing falconry and have a real all-American show ready for the pax. Think smoke, pyrotechnics, Johnny cash blaring, with the hawk perched on the shovel flag. Come back regularly to see the action.
Always a pleasure leading a fine group of men, who show up ready to work. Prohibition and YHC are honored to take the lead of a fine site that Radar and Purple Haze created. We’ll do what we can not to royally screw it up.
Announcements:
- Sign up for the movie. Only have about 22 so far.
- Day Zero will converge at the Rock on 1/10 due to Joe Davis Run
- Go Panthers.
If a workout happens and only the Q is there, did it really happen???
IT was a balmy 45 degrees Friday morning and YHC was on Q for The Brave. Since YHC hadn’t posted since Christmas eve, the anticipation for a good beat-down was high. The weather was perfect, even mild for late December.
YHC pulled into the parking lot with about 7 minutes to launch time – hmm – no cars – guess everyone still working on catching up on sleep from NYE.
YHC figured to remain in the car and wait for the pax that were sure to arrive and listen to some nice angry man music to get pumped for the workout.
5:14 and still no pax – hmm so if no one shows does it still count as a workout (sort of like if a tree falls in the woods and no one is around to hear it, does it make any sound?)
5:15 arrives and no pax – not to worry, if YHC pulled his sorry arse out of bed, there was no way YHC was going home – this workout would happen – the following is what took place and for all of you who stayed in the fartsack – hope your jealous.
Run down Ballantyne Commons Parkway to the Ballantyne Corp Parkway. Hang a left and do some serpentine hill runs then mosey over to the Premier deck – wave good morning to the security guard (who evidently didn’t have an issue with only one pax running in his deck vs. the larger group that Outback took who was run off).
Quick run around the deck, up the stairs, across the top and back down and proceed down Btyne Corp Pkway. (at this point YHC half expected to see Haggis go running by)Cross bridge over Johnston Rd, and hang a right – stop for a quick 25 merkins to wait on the 6 – oh wait, there is no six today.
Run behind the building and do the slalom run between the trees across the back, the around the pond and back to the lot for 25 SSH in cadence, 25 Merkins, 25 Slow Squats (are they in cadence if YHC is the only one doing them???)
Back around the lake and hang a right, bear crawl over the bridge then up to the next pond.
Lap around the lake, and wall climb x 4 – mosey over behind the next building.
Lunge walk 10 parking spaces, 10 jump squats, bear crawl 10 parking spaces, 10 CDD – rinse and repeat x2.
Run to next lake – make a lap – then 25 merkins and 20 slow reverse lunges per leg at the picnic area, then another lap.
Run over to next lake – plan for some backwards uphill runs, but audible – evidently there was a sprinkler malfunction as the area around the lake was slush and way to mucky for hill runs.
Head over to the exercise trail.
3 x arm walks across the low bars.
3 x arm walks there and back on the high bars
2 x single bar dips.
Just enough time to make it back by 6:15.
Final tally – 5.25 miles – lots of merkins, CDDs, jump squats, lunges and bear crawls. Fun was had by all.
NMM
YHC often wondered if he would go thru with a workout if he were the only one to arrive – and today YHC found out the answer. It was a good workout but the 2nd F was definitely missed. Plus when YHC doesn’t have to explain the next exercise etc. there is very little “rest time”.
Announcements:
Joe Davis Saturday Jan 10th. Check out the post and donate to the coffeeteria via the paypal link.
Thats all YHC’s go
Champagne out.
Shout out below if you are jealous for missing this great beat-down…
Exercises That Belong to the Gloom
Now that the holidays have ended and the convergences have gone away, Kevlar was back on the normal schedule. Every workout has its own unique personality and the PAX at Kevlar definitely expect a strenuous beatdown mixed with some type of frivolity each and every Friday. Bulldog handed me the keys to the Q and away we went:
- Warmup mosey around high school and middle school parking lots with a flyby of the admin building, ending up back in the middle school parking lot.
- COP
- merkins x25
- imperial walkers x20
- merkins x20
- mountain climbers x20
- merkins x20
- peter parkers x20
- 8-count bodybuilders x10
- Divide up into 2 groups (groups 1 and 2) and partner up (partners a and b) within the group:
- Round 1:
- Group 1: Partner 1 runs to left-side stairs, touches door at top, runs back while Partner 2 does step-ups on covered benches. Partners flapjack.
- Group 2: Partner 1 runs to right-side stairs, touches door at top, runs back while Partner 2 does derkins and dips on uncovered benches. Partners flapjack.
- Groups 1 and 2 Flapjack.
- Round 2:
- Group 1: Partner 1 runs to left-side stairs, touches door at top, runs back while Partner 2 does single-leg squats on covered benches. Partners flapjack.
- Group 2: Partner 1 runs to right-side stairs, touches door at top, runs back while Partner 2 does carolina dry docks and incline merkins on uncovered benches. Partners flapjack.
- Groups 1 and 2 Flapjack.
- Round 1:
- Walk/Mosey/Run to upper parking lot for a true 6MOM:
- typical mary stuff: LBCs/flutters/superman/plank/reverse plank/backscratcher/dollies
- Pick a parking spot at base of hill. Proceed to “the Finisher”:
- Sprint up hill / 10 merkins at top / mosey back down
- Bear-crawl up hill / 10 merkins at top / mosey backdown
- Sprint up hill / 10 merkins at top / mosey back down
- Broad jump up hill / 10 monkeyhumpers at top / mosey back down
- Sprint up hill / 10 monkeyhumpers at top / mosey back down
- Broad jump up hill / 10 merkins at top / mosey back down
- Sprint up hill / 10 merkins at top / mosey back down
- Run home
- COT
Moleskine:
- Fun times at Kevlar today. Friendly mumblechatter going during most of workout – except for the running and the sprints, which was at least half the time… Folks must have been excited to see each other again. Felt like a mini-family reunion. Good to see Pickle back from his semester at Clemson. Good also to see O’Tannenbaum at Kevlar. FNG to Kevlar, even though it has met at his church every Friday for the last couple years…
- Been a while since we did the 8-count bodybuilders. Now I know why. #Qsmoker
- Everyone seemed to be doing well on the stair runs, but special props to Busch for pushing some of us (me) to go faster. If I’m going to be any stronger/faster/better in 2015, gotta prepare to be a little uncomfortable. Thankful for the push in that direction.
- Been a while since we’ve done a full 6MOM. Now I know why. #sorebelly #hurtstosit #dontmakemelaugh
- As we lined up for The Finisher (appropriately named, Bulldog) I disclosed that this part of the workout was something I had seen someone do at the park last week. Yes, that someone may have been female. But in my defense, (a) I was at the park with my family, and (b) it was my M who suggested I bring the workout to the guys on Friday morning. And no, the someone-who-may-have-been-female did not do any monkeyhumpers. There are are just some things that should never leave the gloom.
- Or be done when a car is passing by at 0610…
Announcements
- Sign-up for the movie. Ms invited. See website/email for more details.
- FNG Resolution Saturday: Convergence for many workouts (Olympus/The Rock/Stonehenge) at Ascent tomorrow. Bring your neighbor or that buddy who hasn’t posted in awhile. EH him today before he’s too hungover to make it.
Under construction
13 men awoke to a pleasantly warm morning to get after it on the second day of 2015. The school is nice enough to be building us a parking deck but for now the construction is just an obstacle to get around. Anyway, we managed. Here’s what we did.
The thang
Quick up-and-back from the small parking lot to the road. #uturn
Circle up for a push-o-rama edition of a COP:
Merkins x 15
SSH x 20
Merkins x 12
Copperhead squat x 20
Merkins x 9
Mountain climbers x 20
Merkins x 6
Carolina Dry Docks x 10
Merkins x 3
Parnter up and mosey over to the rockpile to find a worthy stone.
Partner A runs up hill to the road and back
Partner B performs called exercise: curls, overhead press, squat.
Some planks worked in
Repeato
Say goodbye to our little friends and mosey to the parking lot
Bear crawl down, run back
Crab walk down, run back
Backwards bear crawl down (#crowdpleaser), run back
Reverse crab walk down, run back
Sprint down, run back x 2
Mosey up to the front of the school and grab some bench
Step ups x 10, Dips x 15
Rinse and repeat for three sets total
Mosey back to the parking lot for EXACTLY six minutes of Mary:
Dolly x 20 — Hold it — low slow flutter x 10
Freddy mercury x 20
LBC x 20
Rosalita x 20
COT
Moleskine:
Some real Larry Birds out there. Props to Chelms, Hops and Mermaid (and others I only saw the back of) for beasting it out there. And big ups to Margo who runs 1+ miles each way to and from the workout.
Announcements: Joe Davis run, Unbroken movie coming up, Bring your FNGs and Kotters to Ascent on Saturday
Thanks for letting me Q my first workout in the Southlands.
Area 51’s Cure for the Hangover
27 PAX ignored the comforts of their #fartsacks (or backseat) to prove that the only cure for a New Year’s Eve hangover (beverage and/or food-induced), is a good old-fashioned beat down courtesy of Peak 51. All Thursday Area 51 workouts converged at the frost-covered grounds of Calvary to bring in the New Year with some solid 1st and 2nd F.
The Thang:
Geraldo led COP
SSH x 20
Merkins x 15
Squats x 20
CCDs x 15
IW x 20
Wide Arm Merkins x 15
LBCs x 20
The PAX divided into 2 groups. Geraldo took Group 1, and Slim Fast took Group 2. After each Group finished the set, the groups flap-jacked for equal-opportunity.
Geraldo Group:
Head over to the rock pile near the baseball field and partner up.
Partner 1 completes called exercise with rock while Partner 2 runs a loop around the light post.
Flap jack until the total reps for each exercise is complete.
Round 1 100 Curls
Round 2 100 Overhead presses
Round 3 100 Tricep Extensions
Mosey to the shelter for the following exercises.
10 Decline Merkins
15 Dips
20 Step ups (10 each leg)
Repeato
Jack Webb ladder up and down to 5
Slim Fast Group:
Mosey to field for 7’s on the hill — Squats at the top, burpees at the bottom
Mosey back to lower parking lot for some cardio:
4 line suicide, then sprint to 3rd island; rinse and repeat coming back
4 line suicide, then sprint backwards to 3rd island; rinse and repeat coming back
4 line suicide, then lunge walk to 3rd island; rinse and repeat coming back (you can thank me for this one on Saturday…)
4-island suicide; at each island, do 20 squats and 15 LBC’s; plank when done
Return to parking lot for some Mary:
Dolly x 20
Elbow Plank for 45 seconds
Rosalita x 20
Protractor with guest call by Semi-Gloss
Done
Moleskine:
Happy New Year, fellas! Honored to be the first co-Q of 2015, and I know Geraldo concurs with that sentiment! Everyone seemed to be on their game this morning despite a late night for several of you!
Geraldo was on the F3 charter jet last night from NYC… Thanks to him for the co-Q!
Udder and Drop Thrill brought rucks… nice work out there with the added weight!
Marge, great to workout with you for your now 4th F3 workout! Great stuff out there! Planning to see you alot in 2015!
Semi-Gloss notified us that he had 2 left gloves on… didn’t seem to slow him down, but we also expected to see his tuxedo shirt from last night. He must have packed a bag ahead of time to keep in the car… well-played. Spackler was taking a mid-morning break from his festivities, which will resume promptly at 12:00 Noon.
Frasier and Dear Abby were the least affected by the cardio administration from Slim Fast. I guess I will need to build in some extra credit next time!
Great to workout with some PAX that I don’t normally get to workout with given the various workout schedules. Crabcake, Wild Turkey, Icky Shuffle, Dear Abby, Udder, BLC… great to spend some quality time with you guys.
Thanks to everyone for your commitment to all of the F3 opportunities! I know personally it has been a huge blessing for me both physically and spiritually to spend time with you guys each week!
Dolphin, thanks for the send-off prayer!
Announcements:
1. Joe Davis Run 1/10
2. Unbroken Movie 1/10
3. Saturday 1/3 convergence at Ascent – Olde Providence Elementary
4. Slim Fast, Geraldo, Sensei and Mr. Brady are taking #Rumrunner on the road to checkout the Joe Davis course this Sunday 1/4. Slim Fast will send some more tweets… plan to meet at 0530 at Arbo ABC and we can clown car or convoy over to Joe Davis. Plan to be back to Arbo no later than 0800.