I apologize for the lateness of this post. Pancake and pajama birthday parties for nieces sometimes trump backblasts. 11 of A51’s finest showed on Saturday morning, including a few new faces. Here’s what you missed:
The thang
Warm up laps around the parking lot
Butt kickers & high knees
Enough of this warm up stuff, head over to the hill behind the school
7’s with Burpees at the top and squats at the bottom
Head back to the playground for…
5 pullups, 10 Mercans, 15 Freddie Mercuries, repeato until YHC says stop.
Head over to the other parking lot…
lunge walk across, then backwards back across (apparently YHC really likes lunge walks)
Head to the Bball court…
Jack Webb up to 5 and back down.
A little PAX led Mary which included: dollies, LBC’s, Rosalitas, etc…
Back to the parking lot for some sprinting back and forth.
Since we didn’t have a PAX in a multiple of 3 it got a little odd. Math isn’t YHC’s forte. However, YHC and Floppy Stick adapted, overcame, and simply charged back and forth along with everyone else in a dynamic duo instead of a triumvirate.
Back to base for announcements and a take out.
Moleskin:
Welcome FNG Vila (Dave), who also got a respect out of the PAX! Hope to see you back again brother. Glad Mall Cop could find us on the hill. I’m still curious how he did that? Thanks for the opportunity to lead and to grow. Geraldo was rocking a backpack the entire workout, jury is still out if it was filled with kettle bells or schoolbooks. If YHC did that, it’d have packing peanuts. Nuke specifically asked to be mentioned in the backblast. Floppy Stick & Tambourine, good to have ya’ll out. Hope you’re able to make it back. I can’t remember who did the take out but I really enjoyed it. I was reminded of an appropriate bible verse during your take out…Hebrews 12:11 No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it.
See you in the gloom again next week.
-Daisy
Squid and I were ambushed (notified) this past Wednesday, that we had signed up to Q our first Stonehendge. Not sure we ever agreed to sign up, but Mr. Bean swore we did. I think we got hoodwinked.
Mosey over to the end of Brixham Hill Ave and circle up in the parking lot. Disclaimer given and some COP:
COP:
20 SSH
20 IW
20 Merkin
The Thang:
Run around the first row of parking spaces around the buildings, with 20 merkins at each speedbump. 80 total. Plank waiting for six. 40 LBCs OYO.
Run around the second row of parking spaces, with 20 merkins at each speedhump. 80 total. Plank waiting for six. 20 Flutters OYO.
Run around the third row of parking spaces, with 15 merkins at each speedhump. 90 total. Head over to front of the buildings for the second half.
Squid had everyone take a break from the running, and dealt some COM. The three exercises included: 10 side crunch on each side, 20 palms up half crunch, and 20 bent leg foot taps. 4 sets of each.
Then Squid handed out some gear for gear stations to bring some more pain. A few PAX got scared and left because they couldn’t handle Squid’s workouts. (Or they were going to Da Vinci to doubledown. I’m not sure which it was). Partner up, and find a station. Stations included burpees, merkin on the hand bars, shoulder raises with 20lb dumbbells, jump rope, chest press with a large rock, tricep extensions with the rubber band, wrist curls, curls with the 35lb kettlebell. Partner 1 run runs a lap around the center island, partner 2 performs station. Flapjack. Then move down a station.
Mosey back to the AO carrying all the gear. People were fighting over the jumprope and rubber band to carry back, but Haggis took the rock and said he wanted race. He ran faster with the rock then the Pax did empty handed.
Circle up for some more pain. Gorilla squats, and some low slow squats.
Moleskin:
As expected there was a lot of mumble chatter. That seems to happen a lot when I am on Q. Either the PAX is trying to distract me because they are scared of the pain, or I can’t get no respect like Rodney Dangerfield. It seems Strawberry is the ring leader every time. For that, I instructed Strawberry to do twice as many merkins on the last lap, half jokingly. For some reason Frehleys thought I was serious and did 30 at each speedbump. He gets a lot of extra credit, but Strawberry gets all the blame. However, Frehleys did have a hard time with my wife’s hand weights. He was ashamed that she can handle the 20lb weights, and he couldn’t. Keep working Frehleys. You will get it one day.
Squid and I tried to mix it up from the usual workout so we hope the Pax enjoyed it.
YHC only has lame excuses as to why this is so late to be posted… And mostly lame because 10 Mountain Goats didn’t use any excuses for not getting up on a brisk January morning to come exercise their legs and lungs! Great morning… Here’s how it went (pretty simple):
Done! 5.25-5.75 miles.
Moleskine
One aspect of running I am far from qualified to lead is pacing. I tend to go out too fast, and either kill myself to finish at the pace, or slow down, creating a positive split! I would like to continue getting better, so this morning featured 3 different paces. YHC could really feel the different paces between T and I paces especially.
if you want to see your target paces, you use this calculator here: https://runsmartproject.com/calculator/
Great to have Insomniac out for his inaugural Mountain Goat. Just ask the other regulars… You WILL get better!
Also great to have Early Bird back out… Although taking Insomniac’s spot of being late!
Joker lapped everyone… Always strong!
Ironsides, Freedom, Sensei, Nomad, Strange Brew, Retread… You guys always impress with your effort… Nothing left on the track!
Great prayer from Insomniac to take us out!
No announcements.
So what had happened was…..I got motivated to start working out again.
Long Slow Loop to rocks aka the good call
Warm up aka had a bunch more but wanted to get to the Rocks
Jumping jack x 15 and Low slow Squats x15
Partner ROCKs aka I can’t feel my hands….
Partner 1 : Curls Partner 2: sprint to the light
Rinse and Repeat x3
Pass the rock to the right….
P1: Push press P2: Sprint to the light x3
RandR x 3
Pass the rock to the right…
P1: Tri Ext. P2: sprint to the light
RandR x3
Partner Hills aka It’s in the Bone…see the video
P1: Plank and P2: backward hill sprint
RandRx3
P1:Praying position and P2 hill sprint
RandR x3
Partner Picnic Tables aka Dad are we there yet
P1:Incline and P2: to the light
RandRx3
P1: Decline P2: to the light
RandR x3
P1: Dips and P2: to the light
RandRx3
The field #? aka As many as needed to finish = 1
Indian Run to corner 20 squat jumps
IR to corner 20 push ups
IR to corner The Worm = Hill work
Finish with partner push ups x10 each
Finish aka the stretch
Downward dog
Honeymooner
Stretch back
Stretch the hammies
Mileage 3.94 ceeeemmmmoooone!!!!!!
Great work out today! I take 2-3 months off and everybody is faster than me, RENT IS DUE…Hopefully if work out was performed correctly, you should have sore upper body, arms and legs. Lungs should still be feeling good as well. I had more backwards hill sprints planned, but the video pretty much sums up how my thighs felt so we moved on.
For all of you that may need motivation to keep working hard, Rhapsody is your motivation. Over Christmas he took on the Pleurisy and the Pleurisy lost. He beat it with open chest surgery, to suck and scrap the goozal out of his chest and lungs. Ask to see the scars…and 6 weeks later he back at it and leading the pack.
Stone Cold thank you for showing the 30 somethings that us older guys still got it. Clarkage thank you for picking the biggest, muddiest and coldest rock to start the real work outs with. Boerewors you have obviously been hitting it hard I can’t keep up. E-trade, Orange Web, Rhapsody, and Clarkage were battling for first the whole time.
Everyone has gotten faster, I got to lead from the rear. You all have gotten so fast, that the Indian Run on the last pain station was an audible (needed to keep the group together). and you guys followed me on the Worm, ( I needed to finish first on something). Thank you for the opportunity lead and for giving me the motivation to start PAYING RENT AGAIN!!!!
Disclaimer if we are at The ROCK, and I am the “Q”
In Your Guard,
Hammer
So in the gloom the work began, the pax expecting some cinder block work to come~
WU~ 40 SSH, 30 High Knees, 20 MC’s 10 Merkins.
Mosey to the first school stop, 15 box jumps, 15 Burbee’s, 15 LBC’s, repeat 10 reps, repeat 10 again,
Mosey to the hills for some stairway to 7’s Burbees at the top LSS at the bottom
Mosey over to he half wall, quick lunge walk across the bridge and and Indian hop on the other side (More on Shop Dawg later for this). Stop at the half wall for 15 step ups each leg, 15 Dips, 15 heels to heavens.
Mosey to cinder block pile for some work. 12 Shoulder shrugs, 10 alternating Merkin (civilian count) 12 shoulder shrugs, 10 cinder merkins, 12 calf raises,, 10 alternating merkins, and finished with 15 count calf raises.
Mosey back to the half wall quick american hammers, mosey to railing for 15, 10, 5 supines.
Mosey to the rock wall to grab a friend to do 12 curl to press, 12 lss , 12 LBC’s, repeat 10, repeat 8.
Mosey back (Popeye racing me) for round of protractors and planks till we waited for Popeye’s “special work out” Merkins to the song Roxanne. Every time they said her name it was up hold or down hold. Everyone loved it!!!, ORRR hated it, not sure yet.
Moleskin:
Fun workout and we took very little breaks and kept the intensity up! Posse was killing it on the stairways to 7’s running up the hill till the end. Shop Dawg Killed Indian hop and was determined grunting full speed all the way!!! Frack, he’s just Frack, grabbed a rock that the rest of us couldn’t pick up and pressed it. Popeye racing me to the end,,,,if i didn’t cheat and cut him off he would have won!!:) Great morning with the pax!
Snowflake- Thanks for taking us out
Announcements:
Plan B: Posse sent out invites
Spartan race – April 9th ( Team Name Lawson Warriors
I had an idea. A wonderfully terrible idea. Let’s go….
Pre-Thang
EE/Kiefer for 5. Me for 4. Boondock on bike for 3. Horse for 1.9 or so.
The Thang
Mosey down beyond the buses
COP
SSH IC x30
IW IC x20
Mountain Climbers IC x20
Run over to the intersection and a few quickly see what awaits us….hairburners.
Divide up into two teams and each team gets EEs epoxy covered no-slide plates and up the road to the gates we go. The group not pushing the plates does this order of exercises: LBCs x20, Merkins x15, Bomb Jacks x10, Burpees x5.
At the gates, we run down to the practice field and more chatter as guys see the sleds. Sledburners longways across the field (guess 175 yards or so). Do the same order of exercises if not pushing.
Sledburners back across the field as we need to get back to where we started. Exercises if not pushing.
Back to the plates. Hairburners down the road. Exercises if not pushing.
We’re done, right? Donut Hole asked if we were carrying the plates back. Oh no Brother, we are pushing them back. From the intersection, hairburners up the hill to the stop sign going past the buses. Exercises if not pushing.
I had intended us to be done at the stop sign. But then HH goes ‘Why not just push them on the sidewalk back down to the parking lot. Well, we have time so why not. Great idea HH.
Except it wasn’t a great idea. The concrete grabbed those plates worse than the asphalt. This was terrible.
Finally we are back in the parking lot. There are 7 minutes remaining. I really don’t want to do 7 MOM.
No parking sign suicides. 7 signs as Shepherd’s truck is blocking the 8th sign. Seemed to be a good followup for your legs as HH cramped up (menstrual?).
Once everyone is done: 4 MOM
Dolly IC x55
Dolly IC x10
DONE!
COT/PRAYERS
Pray for good news with HBs MRI results which he should get on Monday. Pretty sure the Dr would have told you that Hairburners will help your healing process.
Prayers continue for The Count’s Dad.
Moleskine
This just sucked. You know you’ve wondered what a full hour of burners (hair and sled) would be like. No? That’s only me who wondered that? Well, now we all know at least.
I liked the variation that the hairburners and sledburners gave. Hair is just brute strength pushing through it. Sled required a lot more balance work. Good combo.
Everyone pushed hard. The Late Show said it best at coffeeteria: This was about mentally surviving. We all know what we can do physically but breaking through mental barriers when you think you can’t push those plates again is when you mentally grow stronger. I knew the intersection was not the end. I knew the uphill was coming. You guys didn’t but instead of bailing on me, you kept pushing. This is how iron sharpens iron.
Great to have Z show up during COT and coffeeteria. He did a burpee. It counts. For those that don’t know, he and CT are the two UC originals. They were at the very first UC F3 workout. They are the cornerstones we’ve built upon. We view F3Outland by the men that are at each workout but we honor those who were in the gloom before we even knew what this F3 thing was. These two paved the way and we are all better because of it.
HH apparently told HB to pick a side and roll over. I think it was more of a collapse than a roll over and HH might have kicked him out of the way. It’s all a hazy dream that I’m trying to forget at this point.
When we got to the intersection and you guys were told the intersection isn’t the end, I think my comment was ‘The plates are easier to push than to carry.’ I was hoping it would encourage you. I think it actually just made the anger grow.
Thanks for letting me lead today. I’m a better man because of the influence each of you has had on my life.
Glass Joe
There was a slight chill in the air upon arriving at Mcalpine elementary this morning although it was expected to warm up during the course of the weekend. We would all experience a warming trend for the next hour. With the veteran pax assembled and disclaimed, away we went.
Quick warm up lap around the perimeter of the AO, with a stop at the retaining wall to regroup and knock out 25 decline merkins oyo. Continue to bball court for cop.
SSHx20ic
Diamond merkins x20 ic
Imperial walkers in fast cadence x20
Widearm merkins X20 ic
Run to pull-up station and plank in line. Each pax does 10 pull ups and goes to plank in back of line. Alternate elbow plank and regular until everyone completed their pull ups.
Tempo run to Hemingford for what was to be a bit of a massacre of sorts (at least for yhc).
7’s on Hemingford with Jumpmsquats on bottom and Hand release merkins on top.
**due to high intensity tag that has been applied to Day Zero – upsize the 7’s with 5 hand release burpees at both intersections on the way up and down**
Early finishers are rewarded with an extra pass up and down Hemingford…your welcome.
Run bevington toward AO, stop at carswell for (yes haze, I think you know what’s next) -All You Got left to the parking lot of the school.
Keep running to benches in front of school for circuit (plankarama)
20 jump ups
20 dips
20 incline merkins
Run the parking lot
2 rounds
Mary which included – flutter x25ic, windshield wipers x20ic, LBC x20ic
Head to cars for cot, namarama
NM
In full disclosure I do not like burpees, I mean really really dislike them and rarely offer them to the pax when q’ing. Honestly didn’t expect the 7’s to be that bad when I was putting together the plan, but around the halfway point I was regretting the hand release burpee add on. actually had some rock work and more pull-ups planned, but the Hemingford hill was a real monster and took much longer than expected. the pax of day zero comes to work and every man out there was putting in quality suffering and getting stronger. McGee, Frazier and Turkey leg set the pace on the hill with hops and the rest of the pax churning and burning on their heels. Yhc led from the middle today, hand release burpees sucked the life out of me, but I had a great view of some incredible efforts. Frazier got stronger as we racked up the miles and McGee and turkey leg were gliding up and down the hill. Hops and haze were machines out there knocking it out with great form and determination #freerange. Voodoo, dear abbey and red rocks formed a formidable group pushing each other through a real grinder this morning- very strong work men. Not much of a chance to catch your breath this morning, aside from at coffeeteria. 4.5 miles with 120 hand release burpees and assorted exercises is a great way to start the weekend. Enjoyed it fellas.
Hops- thank you for taking us out this morning.
Announcements- congrats to prohibition on the birth of a new baby.
Thankful for the opportunity to lead at Day Zero-
Fletch
this one was for grandma who lived to the amazing age of 95. Love you grams
Cop
SSH x 15 (IC)
Merkins x 15 (IC)
Lbc x 15 (IC)
Burpees x 5 (OYO)
Run to deck
10x10x10 (OYO) 10 of each exercise is one set followed by a parking deck length run. Repeato for 10 sets. If you have done your math right you get 100 of every exercise adding up to a measly 1,000 reps.
exercises
Wide arm
Diamonds
CDD
Heels2Heaven
Dolly
Freddie Mercury
Squats
Bomb jacks
IW
Burpees
6MOM
Flutter x 15 (IC)
Rosalita x 15 (IC)
V-Ups x 15 (IC)
Burpees x 5 (OYO)
Naked man moleskin
nothing wrong with 110 burpees to start your morning. Hello!!! With the passing of the oldest relative in my family I felt a duty to Q-jack and bring the pain. Cane led closely followed by Margo and Gerber. YHC and Utah followed closely behind. Great work men. I’m glad we all braved the elements safely to participate in this beatdown. I fully appreciate your efforts.
No announcements as we had zero brain cells and O2 to think straight.
Udder out
(Posted on behalf of Lobster Roll)
Outlook for Area 51 was a bit questionable last Friday after Winter Storm 2016 had hit the Charlotte region. Gave Lobster the call as to whether we would hold the workout and left it up to him to decide. Lobster Roll responded on Friday evening with “All Go” as Joker had made the HC to join him. Come Saturday morning, Turkey Leg signed on as well and all 3 loaded into Lobsta’s 4-wheel drive vehicle for the trek over to McKee Rd Elementary where they arrived safely at the AO.
With no other PAX in sight, the 3 took a minute for a quick stretch and then headed off into the frozen tundra.
1/4 mile jog – Grab a cinder block on the way.
1/4 mile jog
Round 1 of Block work:
1/4 mile jog & 10 Pull-ups
Round 2 of Block work:
1/4 mile jog & 8 Pull-ups
Round 3 of Block work:
1/4 mile jog & 6 Pull-ups
Round 4 of Block work:
1/4 mile jog & 4 Pull-ups
Return the Blocks
Jog to front covered (dry) area in front of school
10 Burpees Every Minute for 5 Minutes
That’s a wrap. Time to pile back in Lobsta’s Uber ride and go thaw out.
YHC flew in last minute to set of the work for the day, 8 cones, 4 plates and misc. equipment laid before the group of men
WU:40 High Knees, 30 SSH, 20 MC, 10 Merkins, 20 IW, and 15 Arm Circles
The Thang:
Started with a quick mosey over to the school for a round of 15 Box Jumps, 15 Burbee’s and 15 LBCs, Follow with a set of 10 of the same and then a quick 5. The warm up was over and it was time to hit the gauntlet.
The work was 4 simple lanes for groups of 3, one running worm burners to one side to relieve the other of the drill. Each station was 4 min. 1st. Squats- Russian twist 2. Curls-Jump rope 3. Tricep extension-upright row 4. lateral front raise- jump rope
Finished that for enough time to do 45 second rounds at each station adding burbees, bicycles and MC to the rotation for each pax
Moleskin:
The music was fun, the work was tough, Dasher and Doc kicked up enough speed on worm burners to throw sparks. Turtle or Shampoole opted for burbees at the end aaaannnnddd we watched the jail breaks of all jail breaks with Popeye racing Doc with an epic finish…..Reminded me of Rocky three when Roc beat Apollo on the beach..
Annocements:
Plan B- Posse set up help with sign up Genius for this Saturday.
F3 Family day pushed back (will advise of new date)
Spartan Race- April 9th Team name F3 Warriors
Shop Dawg–Thanks for taking us out