The tweet went out last night… Watch Lone Survivor tonight and embrace the suck in the gloom…
The Thang
Let’s mosey! And off to toward the elementary school we go!
Lung Walk past the school buses and then back pedal the length of the fence to the track.
COP
A little backwards but now we do:
SSH x 20
IW x 20
ok the real thang…
A quick explanation of Lone Survivor for some and what the Murph is along with the respect for that S.E.A.L team and this is how we will honor them.
What we will do is a mini or modified Murph
lap around track
10 pull ups
20 push ups
30 squats
No ruck? Add 10 reps to each exercise.
We will do this for 30 minutes GO!
Times up lets mosey back, a little lunge walk and then the rest of the way just in time for a quick round of Mary
Flutters x 20
Freddie Mercury x 20
COT
Moleskin
My goal was to find something for everyone and that includes Drop Thrill and I using the ruck.
Well DT was not feeling well and there was a little mention of a possible Dora sighting but neither happened. I rucked anyway. I think it was a smoker for everyone, not much mumble chatter. Simple and effective, what else can you ask for.
So YHC planned most of the workout after ones that I have done in my hotel room, usually in the middle of suffering through jet lag and the workout is done primarily to help get over the time difference. Well we had 13 men get after the 0530 start time to get their bodies moving and blood flowing and it went something like this:
Short jog around small track x2
Field in front of school for;
SSH x 25
IW x 25
Burpees on Q count x 10
Dips oyo x 20
Burpees on Q count x 9
Elevated CDD’s oyo x 10
Burpees on Q count x 8
Squats oyo x 20
Burpees on Q count x 7
Dips oyo x 20
Burpees on Q count x 6
Elevated CDD’s oyo x 10
Burpees on Q count x 5
Squats oyo x 20
Burpees on Q count x 4
Jump ups oyo x 10
Burpees on Q count x 3
Flutter oyo x 20 (per leg)
Burpees on Q count x 2
Jump ups oyo x 10
Burpees on Q count x 1
Flutters oyo x 20 (per leg)
mosey to playground equipment
partner up for partner AMRAP pullups + 2
10 derkins
Flapjack
Repeato
Mosey to small football field
bearcrawl across field
crabwalk back
mosey to school wall
wall sit x 2 (second one includes arm raises)
btw x 2
modified wall sit for hip/groin flexibility
mosey to small track for 4 corners with 10 merkins/corner
mosey to parking lot
Flutter x 20
Sid-The-Kid x 10 each way oyo
now it’s 6:15 and time to quit
Had a blast Q’ing at Hydra for the first time, it is an AO YHC knows well due to work at Ascent but this crowd was great, although YHC learned that the instructions for the pullups should have been doled out in pieces as the entire routine was too much at one time, tclaps to those that did extra credit. Was great to see Skywalker out there, missed you brother, so glad you’re back. Strong effort by the crew, many were doubting the viability of much of the workout of being done in a hotel room, minus the mosey and run portions (kept to a minimum), you can pretty much do everything else (minus the pullups usually and the animal movements) in most hotel rooms if needed, just saying.
Announcements:
Zip-A-Dee move help is needed as are donations, see the e-mail or Horsehead and/or Countertop
Mud Run could still probably use a few guys to round out some teams.
YHC pulled into an empty parking lot 10 minutes before launch. BOG was the next to arrive followed by the rest of the PAX. There were 4 over achieving PAX who ran to the site (Mermaid, Dory, Sacagawea & the late arriving Scabby). YHC got a little “trigger happy” and the PAX departed before Scabby arrived. No worries as Scabby appeared during COP.
The Thang:
Run from launch to parking lot on 51 by McDonalds for COP
COP:
SSH x 20 IC
Burpee x 5 OYO
Merkin x 20 IC
Burpee x 5 OYO
IW x 20 IC
Burpee x 5 OYO
Shoulder Touches x 20 IC
Burpee x 5 OYO
Mosey to parking lot next to Palatine Hill & partner up
Partner 1 performs exercise while partner 2 runs to end of parking lot and back. Flap jack and partner 2 continues exercise while partner 1 runs to the end of the parking lot and back. As a team both partners complete the number of exercises called out
Round 1: Merkins x 100
Round 2: Dry Docks x 80
Round 3: Elbow Planks (1 round each)
Mosey over to the base of Palatine Hill
Run to the top of Palatine and do 10 “Polish” Get-ups. Run down side of hill and around to the base and do 15 Squats. Total of 5 rounds. After round 2, modified to 5 “Polish” Get-ups and 10 Squats.
Mosey over to parking lot next to Cabo’s Mexican Restaurant for one round of reverse suicide runs.
Run to launch lot
5 MoM:
LBC x 40
Heels to Heaven x 20
Flutter x 20
X’s and O’s x 10
Elbow Plank – 1 minute
Moleskin:
Strong group of men today at #F3Centurion. YHC tried to fake out the PAX by running past Palatine Hill. There was some chatter when “Polish” Get-ups were announced. YHC did not realize they are actually called Turkish Get-ups. The PAX avoided all fire ants and the heavy rain which is was a plus. Sending our best out to Rip Curl who pulled a muscle during the work out.
Announcements:
Remember that there is more to F3 than just the 1st F. Explore opportunities to participate in 2nd and 3rd F groups.
Volunteer Opportunity – Brookstone School is looking for volunteers to tutor, read and spend time with its students. Hannibal has details if interested.
9 men met at Charlotte Christian School for a fun-filled morning of running, pull ups, kettlebells, etc. I had asked the PAX in the Thursday night pre-tweet to bring their favorite kettlebell, but apparently no one at Joust actually uses Twitter. Thankfully, I have four and Joker had his M’s (why else would he have a 25 lb. kettlebell in his car?).
The Thang:
Grab the KBs and mosey to the field above the bleachers. Drop kettlebells and run down to the 50 yard line.
COP:
Next, we did a walk through of the morning’s circuit. There was a lot of mumblechatter as we didn’t actually perform any exercises during the walkthrough. However, once the workout started, there was very little mumblechatter. Here’s the circuit:
The goal was to complete 5 rounds or stop at 6:10. Most of us got 3+ rounds done. Lobstah Roll and Joker were at 4-5.
6:10 – plank up near kettlebells and wait for PAX to gather. RAH, RLH, Regular, LAH, LLH.
Grab kettlebells and mosey back to the start point for a little Mary
COT – Thanks to Smokey for taking us out.
Moleskine:
– YHC designed this workout to keep everyone working hard at their own pace. The speedsters would do more and the Clydesdales would do less, but everyone would be in constant motion. The PAX didn’t let me down as everyone was pushing hard all morning. It’s always an honor to lead such a great group at Joust.
– Lobstah Roll and Joker led once YHC took the training wheels off. They bailed before COT, presumably to get their weekly blood transfusion from Superman because they were flying out there.
– #Kotters to Shockoe Bottom, who has been on IR for a while. It was great to have you back out there and hope to see more of you.
– Good to see Strange Brew, fresh off of his travels to Asia. To avoid congestion at any of the workout stations, he ran the course backward. #CrazyCanadian
Announcements:
– Please consider making a donation to help Zip-a-Dee with his medical expenses. Assistance is also needed in moving him tomorrow. Please reach out to Countertop or Horse Head if available.
– Mud Run bus and sundry payments are due. Sign up now to reserve your space. There are also a few teams looking for a 4th if anyone is interested in the premier CSAUP of the Spring. See the website for more information.
12 men shook off the thoughts of fartsacking this am and set out to sharpen their running skills at the Turn. After a couple of arrivals right at the wire, we set out of the parking lot headed for the boardwalk.
We started with a nice casual pace for the first mile as everyone warmed up and got some good fellowship time in. After about the first mile we stepped up into more of a marathon pace as we cruised right past the Johnston Road Entrance. Continued down the boardwalk for about another mile before turning around and heading back to the Johnston Road Entry. Once we got back to the Johnston Road Entrance we regrouped and set out on a progression run back to the Bevington parking lot. The plan was to get progressively faster with each quarter mile by trimming 5 seconds off your pace with every quarter mile.
Moleskin:
Everyone seemed to enjoy the warmer weather and the opportunity to get back to the “flat” land of the greenway. There appeared to be some nice chatter amongst the PAX as we began our run. As the tempo picked u:p Rock Thrill found his way to the front and set the pace for the tempo run. Saw no otters this time, but we did wake up a few deer.
Once the progressive run began, Honey Bee and Rock Thrill took off and really pushed the pace. Even though YHC warned the PAX about starting too fast I fell into the trap and did just that. Thanks to Sanka and Cheddar for helping to push to the end. Everyone really embraced the progressive run and made for a nice finish to the workout.
It was great seeing so many Devils Turn regulars back out along with some frequest visiting PAX. Nice work everyone.
Announcements:
Check out the mudrun, F3 Golf Tournament and third F at Ballantyne on Wednesdays at Einstein Bagels.
Posted on behalf of Insomniac.
COP:
The Thang:
Backwards Jog/Lunge walk to rear parking lot
Mosey to Track
Partner up in 3’s 2 Stations – 1 @ each end of the track: AMRAP Merkins/Chin-ups x 4 (or 5) circuits; plank til all are done
While 2 pax exercise, 1 pax running
Mosey to Field
Circuit Work
Keep your partners, form a line; Wheelbarrow to fence and back – 3 exercises; plank till all are done
Mosey to wall for People’s Chair (AKA “The Semi Gloss”)
3 rounds with arm raises x 50 and some 10 counts mixed in. (Q somehow loses count…. Again.)
Step Ladder BTTW
As far up as you can go – 1 derkin (ladder only had one rung)
Mary
MOLESKINE:
Thanks for making my VQ memorable and honorable. It was a pleasure to watch you boys work. Patience appreciated. Mumble chatter was plentiful; maybe we weren’t working our shoulders enough. Tclaps for the teamwork that evolved around the chin-up station. The wheelbarrow line kept moving further and further from the fence… you guys are beasts!
ANNOUNCEMENTS:
12 of South Charlotte’s iron slingers descended upon the friendly confines of Elizabeth Lane Elementary for their weekly helping of MeatHead. Lots of bells and a few new faces in the crowd for today’s beat down. With FooFighter Pandora Radio playing from the glow in the dark speaker I borrowed from my 2.0 – we got started when the clock struck 5:30. Quick disclaimer and away we went.
Warm Up:
SSHx20 – 20 two handed swings OYO
IW x20 – 10 Cleans Each Arm
Stagger Merkin Rt on Bell x10 – 10 Snatches Each Arm
Stagger Merkin Lft on Bell x10 – 10 Shoulder presses Each Arm
The main Event: 50/20Rule (merkins or LBC were the recovery)
Goblet Squat x50/20 merkins
2 handed Swing x50 / 20 merkins
Deadlift x50/20 merkins
1 handed alternating Swings x 50 total /20 merkins
Teabag Squat x50/20 merkins
Extra Round of Merkins for those finishing Early
Cleans x 50 total /20LBC
Snatch x 50 total /20LBC
One Arm Shoulder Press x 50 total / 20LBC
Extra round of LBC’s for those finishing Early
Partner UP Like Bells – Head to Pull UP BARS (sorry about the mud)
P1 – 10 Pull Ups 10 Knees to Elbows – P2 Double Swing X 2 Rounds
P1 – 10 Chin Ups 10 Knees to Elbows – P2 Double High Pull X 1
30 Swings rounded us out at exactly 6:15.
Announcements:
F3 Golf – sign up (MeatHead is sponsoring a hole and can use some assistance – see Brown or HighTide for details)
Donations for Zip – see email for link and details
Ray Charles took us out with a reminder of what’s most important.
Moleskin:
Great group out there this morning with nearly perfect weather. If you want to get stronger – come to meathead or any of the other gear workouts w/in Area51, they flat out work. The goal of today’s workout was to create constant movement with little to no rest. This should provide great training for the Kettlebell Pentathalon which will likely resurface in a few weeks. Anyone who has completed the pentathalon in recent weeks knows you need to increase strength and endurance in order to see significant gains over your first round numbers. We front loaded the leg work which was very evident by the time we were launching into snatches and single arm presses. I heard a few folks remark that they didn’t have a lot of leg drive left by this point in the workout. Not a ton of chatter from my vantage point outside of a lot of heavy breathing. Everyone was getting after it this morning and as always it was a pleasure to lead at Meathead. If you’re not sore yet – you will be by tomorrow (the deadlifts will make sure of that).
The F3 Shovel Flag was planted and 22 SOBs wanted to see if they could handle what YHC could dish out. Here’s what we did.
The Thang:
COP:
SSH X 15
IW X 15
Merkins X 15
Mountain Climbers X 15
Run to the Rock pile at the bottom of the Murderhorn, grab a rock, upright rows to wait for the six.
Rock work – Curls X 15, Diamond Merkins on rock X 5, Squat X 15, Diamond Merkins on rock X 5, Press X 15, Diamond Merkins on rock X 5, Tricep extensions X 15, Diamond Merkins on rock X 5,
Run to the top of the Murderhorn, turn around and run to the six and at the top together, then do 10 Burpees OYO to recover.
Mosey over to the hill/parking lot beside the movie theater.
7s with hill – 6 Burpees at the Bottom, 1 Squat at the top; 5 Burpees at the Bottom, 2 Squat at the top; etc.
Back to the hill Bear Crawl across the parking lot and backwards bun back
Crabwalk across the parking lot and backwards run back.
Hair Burners Relay Race – Line up in five lines for Hair Burner Relay race (Front to back). Relay race circuit was done 3 full times.
1st PAX does hair burner across the parking lot and back
2nd PAX does Squats until hair burners are complete, rotate to hair burners
3rd PAX does Merkins until hair burners are complete, rotate to Squats
4th PAX does WWIIs until hair burners are complete, rotate to Merkins
5th PAX runs up the hill does 5 Merkins and rotates to WWIIs
Run over to the wall – Donkey Kicks X 30 OYO; People Chair with press X 30; Balls to the wall press X 10
COT
Moleskin:
There was a fun group at Rebel Yell today. Mumble chatter was pretty high until the hair burners started. The rock work was inspired by my friend @F3Chanel over at Foxhole on Monday mornings. He’s there to help the PAX buff up for summer so I thought I would do my part.
Hair Burners hurt. Period. It’s a full body workout that starts with the lower legs and hurts all the way up your arms. Heartbreaker was freaky fast during hair burners. He smoked everyone he ran with this morning. I need to post with him more often.
It was great to see Mic Check out in the Gloom. I started to think that he forgot the locations of the AOs.
Great work by everyone today. It was a please leading the men of Rebel Yell.
Announcements:
Donate to Zip-A-Dee
Pay for the Mud Run and Sundries. – http://f3nation.com/2015/03/26/area-51-2015-spring-mud-run-everything-you-need-to-know/
See Strawberry to sign up to Q Rebel Yell
—Posted on behalf of the one and only Puddin Pop—
14 of Area 51’s best showed up to see what was in store for this week’s DV, sans site Qs. #iceupboys
Problem is, the weinke was quickly quashed when a short mosey down to the football field showed the entrance gate taped up with crime scene tape as if YHC showed up at Fast Twitch the day prior. It allowed me to harken back to ad-libs of old…Seinfeld, the complete scene between Ty Webb and Carl Spackler (Cannonball!), and most of Rodney’s lines from Caddyshack as well (let me know when you’re due back at boys town). So, a quick Omaha was called, and this was what was left.
Mosey to nearest baseball outfield for Warmup:
SSH x 30 IC
IW x 30 IC
Mountain Climber x 30 IC
Low Slow Squat x 20 IC
Downward Dog
Cobra (Upward Dog)
The Thang
Mosey to central bleacher area, partner up.
Partner 1 runs up stairs and around the outside of baseball field on dirt track
Partner 2 does called exercise until Partner 1 returns
Flapjack
Round 1 – Supine Pullups
Round 2 – CDDs
Round 3 – Dips
Round 4 – Step/Jump ups
Mosey to field behind lower right baseball field for Triple Nickel:
Diamond Merkins x 5
Run +/- 30 yards
Widearm Merkins x 5
Repeato x 5
Circle up for Mary:
Rosalita x 30 IC
Mason/Russian Twist x 20 IC
Flutta x 20 IC
Partner back up for Prairie Fire Mary x 10
Protractor (Pax call angles; anywhere from 6 – 180 degrees)
Mosey to bathroom area, grab some wall:
Wall sit, arms out, arms up, shoulder press x 50 IC
Done
COT
BOM
Moleskine
Yeah, it can be a bit difficult to get creative with a whole new plan at 5:31, literally. The faithful Pax were obviously understanding, and even willing to throw out some ideas. Heard Spackler call out Davie Park, but I quickly thought of the run back I always love…OMAHA.
We really had a mean cast of characters killin the runs out there today; Stone Cold mentioned at one point that the impromptu weinke provided good mud run training.
Wanted to pay a little homage to our fearless DV site Qs on the mend; Stage Coach, Trip Nicks was for you; Semi-Gloss, thought of you at the bathrooms where the “Gloss” got its name. Get well boys.
Kotters to Mall Cop who has been on the shelf for six weeks, and site Kotters to Scratch-n-Win who posted at DMZ this week, but hasn’t made it back to DV in a hot minute.
Thanks also to Scratch-n-Win for taking us out in prayer, strong words brother.
Always a pleasure leading the DV Pax, thanks men.
Update: Bus and Sundries (aka. Beer and Snacks) – Payment Due 4/8
For the convenience of the Area 51 PAX, we have arranged transportation to the Spring Mud run on April 11th. The bus ride mosey back and forth to Columbia is almost as much fun as the mud run itself. The cost of the bus and sundries will be split between all the Area 51 PAX riding the bus to the race. Cost of the bus is $30 per PAX and the cost of the sundries is $15 per PAX for a total of $45 per man, each must be paid in separate payments using the 2 separate links below (sorry, It was the bests YHC could do). Payments are due Wednesday April 8th (NO EXCEPTIONS).
Please do the following steps to complete payment by April 8th.
Step 1 – Click here to pay $30 for the bus. Please make sure you select the South Charlotte/Area 51 bus.
Step 2 – Click here to pay $15 for the sundries.
Let me know if you have any questions.
Madame Tussauds – dgoldberg1838@yahoo.com
This preblast is contains all the Area 51 PAX need to know about the 2015 Spring Mud Run.
What: The Ultimate Challenge Mud Run is the F3 Nation “Super Bowl,” only better because it happens twice a year. The course is a 6.2 mile run with 36 obstacles. Obstacles are pretty evenly spread out throughout the course with obstacles about every 1/5th of a mile.
When: Saturday, April 11th, 2015 at the Leatherneck course near Columbia, SC.
How: Train….. The best way to be ready is to train. Running workouts are best, but should be mixed with boot camps and gear workouts.
Start by posting at The Brave on Friday mornings at 0515 @ The Vine Restaurant in Ballantyne. The Brave is an hour long running and obstacle training workout designed specifically for training the PAX for the Mud Run.
Other running workouts to consider:
Fast Twitch – Tuesday @ South Charlotte Middle School
Swift – Tuesday @ The Vine Restaurant in Ballantyne
Devils Turn – Thursday @ Four Mile Creek Greenway (Parking Lot corner of Rea Road and Bevington Place)
Why: Because it’s Completely Stupid And Utterly Pointless (CSAUP) and most of your other Area 51 brothers will be participating.
1. Go to the main F3 Mud Run Preblast here to register. Individuals register on your own – not as a team. Register by March 1, 2015. Registration is $55. We’ll handle transportation and sundries later, but it normally runs $40-$50 per person. Champagne and Hopper are the Sundries Qs this Spring.
Registration is considered a “hard commit” with no guarantee of refund should you be unable to compete, even if your slot is filled by a free agent (see below). If you register and cannot meet your commitment, it’s your responsibility to your team and your Region to find a replacement.
2. Once you have registered, send YHC an email at dgoldberg1838@yahoo.com letting me know if you are part of a full four-man team already or if you need help forming a team. The email should include your Team Name and the F3 Name, Hospital Name and the Email Address of each man on the team. Note: If your team has an FNG, use the F3 name “FNG”.
YHC will be maintaining a Free Agents list to assist will building 4 man teams. The updated list can be found here.
The current list of teams can be found here.
Helpful Links
MUDRUN REGISTRATION:
http://www.eventbrite.com/e/f3-spring-mudrun-2015-f3-only-tickets-15587700231
F3 South Charlotte Fee Agents: https://docs.google.com/spreadsheets/d/1PMoFf5Lx2HkeYUa3yGy0H_NVkP7pR-4kpkggm1i3ADE/edit#gid=0
F3 South Charlotte Mud Run Teams: https://docs.google.com/spreadsheets/d/1davMCGetwBX_ycr-csdvMzSEOMbliZb3nSAFab6pGhY/edit?usp=sharing
2015 Spring Mud Run Preblast: http://f3nation.com/2015/01/28/spring-2015-mud-run-pre-blast-registration-opens-2115/
Email Madame Tussauds for questions/issues: dgoldberg1838@yahoo.com
How to beat the Mud Run (this is old, but helpful): http://f3nation.com/2013/10/08/how-to-beat-the-mud-run-obstacles/
F3 MudRun Twitter account: @F3MudRun
Operation Enduring Warrior: http://www.enduringwarrior.org/
USMC Mud Run: http://www.ultimatechallengemudrun.org/