Kicking off 2016 with a bang

Kicking off 2016 with a bang

After kicking off 2016 with the F3 5th year anniversary workout at AG on Friday it was time to get Area 51 started off on the right foot for the new year with a solid beatdown at McKee Road Elementary.  SF was planted in the soil and the PAX gathered in the more seasonal temps than the wet, mild weather we have been experiencing the last few weeks.  YHC was glad to have a little more winter like weather.

As the clock struck 0700 hours we headed out on a slow mosey around the school parking lot and circled back to the launch point to pick up O’Tannenbaum as he rolled in at his customary 0701 hours.  Circled up at the launch point for COP and were soon joined by Floor Slapper as he rolled in later than is customary for even him.  Completed the following:

• SSH x 20 IC
• IW x 20 IC
• Squats x 20 IC
• Merkins x 15 IC
• MC x 20 IC
• Parker Peter x 15 IC

After getting a proper warm-up out of the way, we made our way over to the rock pile to pick up a coupon and then strolled back over to the lower parking lot for some circuit work, as follows:

• Rock Curls, Rock Presses & Goblet Squats x 15 IC
• Run to the other end of parking lot w/ your rock
• Rock Curls, Rock Presses & Goblet Squats x 10 IC
• Set coupon down and run back across the parking lot & return
• Rock Curls, Rock Presses & Goblet Squats x 5 IC
• Karaoke across the parking lot and run back
• Rock Curls, Rock Presses & Goblet Squats x 5 IC
• Karaoke facing other direction across the lot and run back
• Rock Curls, Rock Presses & Goblet Squats x 10 IC
• Run back to the starting point with your rock
• Rock Curls, Rock Presses & Goblet Squats x 15 IC
• Take coupons back to the rock pile & return them to their resting spot

Mosey over to the side of the school building for PC

• PC x 75 sec w/ 40 air presses
• Lunge walk out to the bushes
• PC x 75 sec w/ Right Foot Up & then Left Foot Up
• Lunge walk out to bushes

Jog over to the NC Landmarks playground area for some more circuit work:

• Jump Ups or Step Ups x 10, Decline Merkins x 10, Dips x 15
• Rinse & Repeat x 2

Line up on service road behind school for an Indian Run around the back of the school and over to the track.  Time for a little 4 Corners.  Pax completes lap around the track stopping in each of the 4 Corners for the called exercise.

• Lap 1 – CDD, Squat Jumps, Dolly and Wide-Arm Merkins
• Lap 2 – Sister Mary Catherines, LBC, Hand Release Merkins and Lunges
• Lap 3 – Flutter, Burpees, Prisoner Squats and Russian Twists

After wrapping up the 3rd lap we headed back to the launch point for 3 rounds of Suicide Ladder:

• Merkins x 5, 10, 15
• Jumping Lunges x 5, 10, 15
• LBCs x 5, 10, 15

COT

NMM:

• Missing a few of the regulars with the end of the holiday week.  Still had a sold group with a visit from Coal Miner’s Daughter and his 2.0, Smalls, as well as a visit from Back Office (a regular at The Matrix on Monday but often not able to post on Saturday).  Good to have all 3 of you join us this week.
• O’Tannenbaum and Cold Cuts pushed the pace on the Suicide Ladder along with Back Office and Floor Slapper.  Good way to wrap up the workout to push all of us to finish strong.
• Great showing from Smalls.  Coached him on my U10 basketball team a year ago and he put in some solid work throughout the workout.

Announcements:

• Joe Davis Memorial Resolution Run scheduled for next Saturday, 1/9/16, at Walter Elisha Park in Fort Mill.  5k, 10k, and Fun Run options.  Sign up information can be found here:  http://joedavisrun.racesonline.com/register
• New Saturday workout, da Vinci, starting 01/16/2016 in Blakeney.  Workout will be held at 0700 hours.  Tuck and Mic Check will be site Qs.
• Qs scheduled for the next 3 weeks at Area 51.  Schedule opens up after that.  See below for SignUpGenius link to sign up to Q.   http://www.signupgenius.com/go/4090a4aaba62ea57-area