Posted on behalf of Smokey.
With bellies full of leftover turkey and the sky raining down cats and dogs, seven helped to kick of the Christmas season, which had a strange, festive twist of multiples of twelve.
The purge went like this:
Mosey Lap
24 SSH
24 Imperial Walkers
12 Merkins
Mosey to side parking lot for ladder
12 Merkins to 1 Burpie
Mosey to front play ground where we partnered up.
First partner did:
12 Pull ups
24 dips
24 squats
while partner 2 ran to the far end of the parking lot, touched the bushes and ran back
Rinse and repeat 3 times
Mosey to awning to find some dry ground for some Mary
24 LBCs
24 arm raises while sitting on the wall
24 Fluttas
24 arm raises while sitting on the wall
Mosey over to the front parking lot for a suicide followed by a jail break.
Mosey back to cars for COP
Announcements:
Many Area 51 sites will be collecting toys for Alexander Youth Network. More information to come.
-Smokey
Supposedly going to be kind of a nasty morning tomorrow…may want to sleep in.
YHC debated debuting the Wolfpacker (probably too soon) or the Angry Short Man (Champagne and Runstopper can debate or wrestle over that title), but those will have to wait for another day.
Don’t want to ruin the surprise on the locale, but we are going off campus for 2-man grinders.
The Warm Up
Mosey over to the from of the school for some covering
SSH x 25
Merkin x 15
MTC x 25
LBC x 25
Plank Jack x 25
SSH x 25
The Thang
Venture out in the rain to do an Indian run around the bus parking lot then back to the covered area for partner work.
175 Merkins team total rinse and repeat until 175 is completed (2 times each)
P1 run 200m around parking lot
P2 Merkin
Peoples Chair
Jabs x 20
200 LBC Team total rinse and repeat until 200 is completed (2 time each)
P1 run 200m around parking lot
P2 LBC
Plank
Bicycle x 20
Hammer x 20
100 squats team total, rinse and repeat until 100 is completed (1 time each)
P1 run 200m around parking lot
P2 Squat
Peoples chair w/ shoulder press
100 CDD team total, rinse and repeat until 100 is completed (1 time each)
Plank
Mary
Plank Jack x 20
LBC x 20
Hammer x 20
Heals to Heaven x 20
Jail break back to the cars.
It was great to see so many guys out on a rainy Monday morning. The new site makes it easy for the Lawson crew. With all the rain we didn’t get a chance to explore much of the campus, looking forward to next Monday.
McStuffins is a beast. I was doing everything I could do to keep up with him. He is right up there with Ice9 fitness. He was crushing the Q on the 200m runs. The guy that was not far behind was Short Circuit. I keep saying if someone goes to F3 3 times a week you will see big gains. He is living proof of that. I am still getting to know the rest of the guys however I can tell there are some of them that are really pushing them selves like T-Ball, Turtle, Legal Zoom and Popeye. Almost forget to mention it was good to see Turtle, dad of one of my daughters BF. Frack and Transformers are great leaders to have in the group. They both work very hard and help motivate the pax. I must say point out that I saw T-Ball wear a Michigan St. shirt one week then a Michigan the next. That just doesn’t seem right, maybe a little confused. Either way I am not a fan of either team being that I am a BUCKEYE!
Thank you Transformer for taking us out.
A solid 5 pax and a Q set off into a rainy morning to do an uncharacteristic amount of running. The Thang went like this:
1.25 mile warm up jog
Hill 7’s with CDD’s and Squats
Jog a little more
Partner up
Partner 1 runs up the hill backwards
Partner 2 runs forwards
jog back down
flapjack/repeato
Then repeato the whole thing again
back to Semi-Gloss’ Palace for a few rounds of People’s Chair with Fireman Ed adding in arm raises (nice touch)
Then squats x 20 and merkins x 20 oyo
Parking lot to finish with Mary
Sid-The-Kid x 10 each way
Flutter x 25 IC
Rosalita x 15 IC
Fan favourite Russian Twist x 15 IC
Knee Ups x 10 IC
That’s it
NM:
Sorry to keep this short but a serious effort by The Fridge (double respect) who kept up the entire way and looked good doing it even though it was only his second post (did I mention double respect?). Great 2nd F with Abba and also Irish Creme, great to see you guys, although they were pretty much Larry Birding the entire time, nice to see. Had a great time on Q, thanks to Fireman Ed for allowing me the priviledge.
Announcements:
Sign up for the Christmas Party
Toy Drive
Joe Davis Run sign ups
Seven men left their dry fart sacks to sling some metal in the rain. Fortunately, site Q Voodoo suggested a move beneath the school bus loading shelter. Nice call, Voodoo; wet kettle bell is no fun.
Disclaimer given, no FNG’s.
Warm-up
Main Event
Tabata to the tunes of my “Ol’ Man Frehley” playlist. 2 minutes of each exercise with a 30 second rest in between. Do as many as you can.
Repeato!
Overtime
Mary
Moleskin
I’m telling you, boys, Voodoo is a beast. He lifted more weight with more reps than any of us — by a mile. A beast.
It was good to see my running buddy Freon out there again. Keep up the good work, Freon, you’re looking stronger already. Just don’t turn into a runner and leave me behind.
It was good to see Coco out there, too. His first post last Monday was in the bitter cold. This one was in the rain. Nice start! Keep coming out.
Thanks for the chance to lead.
Swift will launch on Tuesday at 0515 from the Vine Restaurant at the Ballantyne AO. Looks to be a break in the rain during the morning #noexcuses
Week 3 calls for Interval-pace intervals of 4-5 minutes of duration. Here’s what we’ll do:
Find your Interval training pace here: http://runsmartproject.com/calculator or also available via the app VDOT Running Calculator by The Run SMART Project, LLC. Here are downloadable links:
Only 8 men showed at Stonehenge and perhaps there were still some lingering effects of the Thanksgiving holiday. Or in Mic Check’s case, his broken finger from the Thurs a.m. game apparently impacted his ability to run? Actually, it’s hard to give him a hard time when I (Frehley’s Comet) didn’t even play…
Anyway, good workout on Sat morning. We covered over 3.5 miles with lots of different stations including the usual knee walls around the lake, the fitness trail, and the Met Life parking garage.
Warmup, SSH X 20, Squats X 20, Peter Parker Merkins X 10, Mountain Climbers X 20.
Workout: Mosey to lake for two sets of 3 exercises at knee walls. Derkins X 15, Step-ups X 20, Dips X 20. Next wall: Incline Merkins X 15, Lung squats X 10 ea leg, Dips X 20. Mosey to fitness trail. Pullups/chin-ups: 3 X 10, 3 sets high knees through railroad ties. Mosey to bottom of hill at end of parking lot. 3/4 sprint to bridge. Indian run to Met Life parking garage.
In the garage, ran up each flight of stairs and at each level performed burpees: 25 total. 7x7x5x5x5. Ran back to bottom. Ran up to top of parking garage with variations of backward run, high knees, bunny hops, lung walks, bear crawls, karaoke, and sprints and stopped at each level going up and down (16 total stations) for different exercises: variations of merkins, abs, people’s chair, carolina dry docks.
Ran 3/4 mile back to launch.
10 Turkies posted for one of the first cold mornings at Dromedary. For once, the school buses were silent so the PAX was spared the lungfuls of deisel exhaust. Workout went like this:
1. SSH x 20
Imperial Walker X 10
Merkins X 15
2. A short jog across the parking lot to the grass hill for some 11s – burpies at the bottom and squats at the top
3. Then a little street light circuit – sprint to each street light and do the following:
1st street light – 20 LBCS
2nd street light – 20 flutters
3rd street light – 20 Freddie Mercuries
4. Round the world back to the street light and knock out 5 eight-count burpies. Rinse and repeat with 20 Freddie Mercuries.
5. Jog halfway around the school to the benches:
10 step-ups
10 inverted merkins
20 lunges – 10 each leg
Rinse and Repeat:
10 jump ups
10 inverted merkins
15 maktar jais
6. Indian run to lower field.
7. Partner up at the lower field. Alternate one partner staying put while the other runs across:
“Stay Put Partner” — Freddie Mercury/Dolly/Rosalitas
“Running Partner” — 10 wide-arm merkins/5 eight count burpies/10 diamond merkins
Then it was a jog back to the cars for a little Jack Webb to close it out. Great job by all and many thanks to Bananas and Abacus for helping out a newbie Q.
We will again be bringing food donations to the 12/12/2015 Area 51 Christmas Party. These donations will be given to the Calvary Food Pantry, which provides food to people in need in the Charlotte region. Calvary Church on 51 is home to Anvil on Wednesday and The Rock on Saturday.
The Food Pantry Coordinator has indicated a need for the following items:
Granola/Breakfast Bars
Jelly in Plastic jars
Cans of Beef Stew
Cans of Tuna
Cans of Veggies (ALL KINDS)
Canned Yams
Pasta Sauce
Please put a few of these on the grocery list or copy and paste from this post to your M if she does the shopping. Your donations are greatly appreciated and will go directly to those in need. Please let me know if you have any questions. YHC will likely need some help with the collection and drop off of the donations. Last year we had 2 full SUVs. Hit me at f3mermaid@yahoo.com or @OGMermaidF3
Oh, go sign up for the party too. Friday is the cut date. This was a great party the last few years.
It was raining when I showed up.
Run to Foxcroft (60 diamonds along the way). The road was wet from the rain.
3 man Grinders at Foxcroft
-Man 1 at wall: 20 of each: Dips, Derkins, squats
-Man 2 at Ben & Jerrys: 40 of each: LBCs, Flutters, Dollys
-Man 3 running in between
-AMRAP (it rained at all stops)
Run back to Carmel Park (60 diamonds along the way). Still raining…I stepped in a puddle and my shoes got wet.
It rained during COT.
Pothole with a strong takeout in the rain.
MS:
3.2 miles covered; 4 total trips through the grinder (80 of each at station 1; 160 of each at station 2); 120 diamonds.
Chappy and I figured the Heels need to beat Clemson heavily and Stanford needs to lose to USC for the Heels to have a shot at the playoff. We would also have to jump Ohio State. We got this.
It is still raining.
Announcements:
Area51 Christmas party is on 12/12.
Metro Christmas party is on 12/5
Joe Davis 5K/10K is on 1/9. Sign up here.