Monthly Archive January 2016

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

SwampMerkins and Fartleks

17 PAX woke up to a crisp morning with no rain and decided it was better to head out into the gloom instead of catching up on the morning paper and coffee.  After planting the Shovel Flag at Weddington HS at 0630, here’s what went down.

The THANG:

  • Opening COP with all exercise In Cadence x 16 = SSH, Windmill, Mountain Climbers (the slow, full extension variety).
  • Long mosey to the back of the school, over the bridge, to football practice field #1 (a.k.a. partial swamp).
  • Line up on the end line for exercises of 50 yards, then finish out 50 more yards with run. 6x across field with High Knees, Butt Kicks, B-skip, Karaoke right, Karaoke left, Stride.
  • Short mosey to track.  Get instructions for the Fartlek (Swedish for Speed play) – 30 seconds easy mosey (regroup to the six within each round), 20 seconds normal run, 10 seconds Sprint.
  • Fartlek rounds x 5.
  • 2 minute slow mosey.
  • Fartlek rounds x 5.
  • Mosey to the creek and pick out 2 hand sized running rocks.  Pick a PAX as a partner of equal speed.  Mosey back to Partial Swamp (a.k.a. football practice #1).  Line up on sideline and get four disc cones between each partner.  Perform the following:
    • Complete 5 merkins, 10 curls (with rocks if available – more on that later), 5 deadlifts with rocks.
    • Run with coupon (1st rock) and partner to other sideline.
    • 5 diamond merkins on rock, 10 squat thrusters, 5 tricep extensions.
    • Run back to other side without coupon.
    • 5 merkins, 10 curls, 5 deadlifts
    • Run with coupon (2nd rock) to other side
    • 5 diamond merkins on rock, 10 squat thrusters, 5 tricep extensions
    • Run back to other side without coupon
    • 5 merkins, 10 rockhoppers over cone
    • Run with coupon (1st cone) to other side
    • 5 diamond merkins on rock, 10 squat thrusters, 5 tricep extensions
    • Run back to other side without coupon
    • 5 merkins, 10 rockhoppers over cone
    • Run with coupon (2nd cone) to other side
    • 5 diamond merkins on rock, 10 squat thrusters, 5 tricep extensions
    • Plank for the six.
    • REPEATO back to the top!
  • After many PAX complete the second set, find a home for your rocks, and mosey back to front of school, planking to regroup once.
  • At the front of the school, not enough time for the full planned “Build your Running Body“, so complete partial by doing the following exercises for 60 seconds each (and not necessarily in this order).  Go to link for more details on the exercises.
    • 1) Inchworm Plank – walk hands out while keeping legs straight into plank, 1 merkin, walk hands back and stand up
    • 2) Burp-Mountain Climbers – Burp (like a burpee but no merkin and no hop), 5 mountain climbers each leg during the plank position, back to standing
    • 3) Curtsy Lunge Hop – right foot diagonally behind left hip, drop to lunge, explode up, 30 sec each side
    • 5) Side Plank with Leg Lifts – 30 sec each side – “Jane Fondas”?
    • 7) Lateral hops into runner position – “Speed skaters”?
    • 9) Plank rotation to side – elbows stacks horizontal, hand on hip
    • 12) Superman Plank – right hand out with left foot up, flapjack every 5 seconds or so
  • COT around Shovel Flag!

The Moleskin:

  • Goal was to make sure we got in some running today and so glad to hear that ShopDog ran his 1st continuous mile in many years today!  Keep pushing and you’ll be up to a 5K in no time!  Also heard at the Coffeeteria how many PAX successfully started the Couch-to-5K program before finding F3.  ShopDog is definitely ready for that, for I’ve seen him posting many times this week.
  • While YHC could have done this whole workout on the dry and bouncy track, a change of scenery to the football practice field seemed like a good idea in planning.  However, after the first high knees across deep puddles, the attempt was made to try and find higher ground on the upper football practice field, but after finding that a minor swim was necessary, we headfaked back to the original field.  Little did we know that the opposite sideline was going to be a similar swim and pax would be doing merkins in inches of water.  YHC saw some PAX finding some drier land high or more towards the middle of the field, but these Commitment PAX, who most hail from the fertile Spartan Race recruiting ground of Lawson, were relatively undeterred and powered through.  Crowbar was literally skipping across the puddles.
  • All of the coupon running was really to keep track of the sets.  Next time, we’ll just have laminated weinkes to pass out and the PAX will be happy.  Nice to know that the fields seem to have 24 hour lighting now.  Still didn’t help in showing us the big puddles – until you were right in the middle of them.
  • Years of practice have taught YHC to count out 30 seconds, 20 seconds, and 10 seconds with perfectly timed breathing.  OK, not really, just learn with your compatible fitness watch to program a custom workout.  Here’s how to do it with a Garmin – https://youtu.be/U5EyJtgl-MY
  • Thanks to StumpHugger for taking us out!
  • Really enjoyed COT with a generous coffee donation from one of the PAX for all of the PAX there (found out that some PAX don’t drink coffee!!! what? how else do you get up at 5:00am each day and not fall asleep while eating breakfast?  And the 9 or so PAX at the Wesley Chapel Chick-fil-a had great time learning about the “other side” of Union County from Glass Joe, how hard 100 burpees penalty really felt, and how the January 16th convergence will likely be a replay of this famous scene – https://youtu.be/uVspqShcXSA

Announcements:

  • JoeDavisRun next Saturday – http://joedavisrun.racesonline.com
  • Commitment running as normal next Saturday
  • Convergence with Outland at Weddington HS on 1/16 at 0630 – regular Commitment time and place

 

#Backblast: 1st Stonehenge of 2016: Loch-Ness Laps and Logs

On the 3 year anniversary of the Stonehenge site launch,12 men overcame the warmth of their fartsacks and New Year’s Day hangovers to make good on their 2016 fitness resolutions in some chilly 30 degree weather. YHC was given the keys to Stonehenge from MicCheck, and hopefully the complaint box doesn’t overfill once he gets back from the beach.  The focus of the workout was to increase grip strength, improve core muscles, and create some muscle confusion through the use of heavy tree logs (part of a 100′ Poplar tree that was dropped ion my property a week ago).  There was less running than normal, but all PAX members were faced with the individual challenge of how hard to push themselves (log choice, partner choice) and doing some new exercises (16 reps of each, for 2016).  As many of you will be doing OCR Races and Mud Runs in a few months, grip and core strength are very important elements to success.  Here is what the PAX did:

The Thang:

  • Mosey over to parking lot south of Einstein Bagel for some warmup exercises.  First exercise: was “The Wave”which was intended to simulate the human wave at a sporting event, as a joke, but just ended ups being rather stupid (#failednewexercise). It was however, the easiest part of the workout though.
  • 16 SSH in-cadence / 16 sky-humpers in-cadence / 16 broad jump burpees (jump forward & back) in cadence
  • 16 ab-crunches + 16 full sit-ups while Partner #2 planks holding Partner #1 feet (Flapjack)
  • Mosey to Lochness lake.  On the wall seating wall, do 16 single leg pistol squats for each leg
  • Mosey to exercise trail for demonstration.  New exercise: ‘Toes to bar’ – PAX hangs from pull-up bar, and touches toes to the pull-up bar, like a hanging ab crunch)
  • Start ‘The Lochness Mile’ which is a total of 3.3 laps around Lochness Lake. After each set of partners selected a log, weighing anywhere from 25-67lbs, Partner #1 carries/runs log of choice around lake (grip). Meanwhile, Partner #2 runs to pull-up bar for 8 pull-ups & 8 toes to bar hangs (abs & grip). Run back to intercept Partner #1 carrying log. Before flapjack, both partners perform 16 dumbocrats each (8 derkins legs on top, 8 derkins legs on bottom, both partners pushing, Flapjack)
  • In the open grassy area, Partner #1 performs 16 ‘Al Gores’ with the log, which are deep slow squats bear hugging the log, while Partner #2 does Russian twists (flapjack)
  • Partner #1 performs 16 standing rows with log, back straight to eliminate injury. (log touches ground, log touches chest) while Partner #2 does laying straight leg toe touches (flapjack)
  • Partner push to second tabletop (flapjack)
  • Partner pull to second tabletop. (flapjack)
  • Partner fireman’s carry to second tabletop (flapjack)
  • Partner wheelbarrow to first tabletop (flapjack)
  • Log throw to partner 16x each
  • Finally ended with the log push-up pyramid (Partner #1 performs 1 merkin with one hand on the log while Partner #2 rests (flapjack).  All the way to 10 and back down to 1, switching hands. 100# total
  • Ruck log back to the Vine Restaurant.

Moleskin:

STRONG effort from ALL the pax, and YHC truly appreciated the PAX willingness to bear with me and go with the flow on my virgin Q.  This workout was not easy, and was probably made for the likes of meatheads @Pebbles, @Loogie, @MadameToussads, @MightyMite (next time fellas). A few observations….

  • WildTurkey, fresh off his holiday vacation, was ready to go.  After crushing a 12 mile run with the M a few days ago, he had called out @Mario on Slack, and forced @Mario to head out of town to a Hello Kitty Convention just to miss the workout.  WT did not disappoint, and was pushing hard as evidenced by the many bark stains on his bright yellow jacket post-workout.
  • T-claps to Wild Board for posting.  Not sure he would have, if he was told ahead of time he would need to partner-carry FNG AstroVan ~230lb across the field. But as them pastors say in church, “You got to rise up!”
  • If YHC saw correctly, Market Timer and Lex Luther looked like a Financial Regulator and Marvel Avenger were chasing them (respectively) as they were the only two PAX seen RUNNING with their large logs around Lochness (#thatsoundsweird). Something about the fact that they grabbed two of the heavier ones, probably incentivized them to move faster to end the pain. Tremendous work fellas.
  • Frehley’s Comet hung toe-to-toe with partner JRR Tolkien the entire workout, and set the tone for 2016 by choosing the 57lb log and showing that his old man strength is still a force to be reckoned with.
  • Dolphin was heard repeatedly complaining (#shocker) that YHC should never be allowed to Q again, while he was pounding out the log pushups.  Meanwhile, he was ahead for most of the workout. Some people just can’t be satisfied… #dolphinistheman
  • Paper Jam had a serious look on his face, as he put in the work this morning… YHC is hearing rumblings that his VQ is coming up next, which maybe put him in a mood. Or it was the fact he wasn’t very pleased I cut down his friend the poplar tree. Hey man, it got struck by lighting, not YHC fault!
  • Honey bee claimed Haggis in the parking lot as his partner once a partner workout was declared, thinking maybe today was a running workout. Knowing the workout (strength not running), YHC did not think this a good idea, but waited to see how it would play out.  Well, everything seemed to work out, since Honey Bee chose the 52lb log… Or wait, was it the 25lb log to carry (#lightestlog)? Maybe it’s my recent Lasic surgery but that log looked like a overgrown twig! Maybe YHC should just shut up, because Honey Bee runs 3hr marathon #dropthemicrophone.
  • Haggis, fresh off a second place trail finish did his usual dominating of the workout, in short sleeves no less. YHC did not take ‘The Stone Man’ Haggis recommendation to throw the heavy logs over your shoulder, 1) mostly for injury reasons and 2) most of us were raised playing video games in the USA, not hauling stuff on a farm in rural Scotland
  • Bevo looked more like an ox than a longhorn out there as he was making the nearly 60lb log look like it was weightless.  We’ll use settle on ‘Beast’ rather than a specific animal, especially given the sounds of intensity coming out of the man on the Lochness mile.
  • FNG AstroVan made the trek all the way from Charlotte Motor Speedway down to Ballantyne for his first post (was first to arrive at workout as well). The guy has lost more than 60lbs in the last year or so, which is amazing.  Looking for great things from him in 2016, and look forward to seeing you post next time!

It was a pleasure to lead this group for my virgin F3 Q, sorry it took so long, but hopefully the writeup was worth the wait. Great effort again fellas and I hope you’re all sore!

Announcements:

  • F3 Metro Muthaship Monday (1/11/16: 5:15am to 6:15am) – JRR Tolkien has the Q (shameless marketing plug). Would love to see some fellow Area 51 representation at the Muthaship (12 story parking deck Uptown) for one of the hardest workouts F3 has to offer, with/against the Metro’s top talent. Take yourself out of your comfort zone, and show up once to take your workout to the next level! Contact me for details.
  • Joe Davis Memorial Resolution Run next Saturday 1/9/2016 (10k @ 8am / 5K @ 8:05am) … help A51 repeat as F3 Region Champs (top 5 scores count).

#stonehenge / #F3stonehenge / @JRRTolkienF3 / @F3Area51 / @F3SOB

Lessons Learned or Six of One, 1/2 Dozen of the Other

Post on behalf of “The Late Show”
The Thang
Let’s go.  Hairband mile to the circle up.  The proper disclaimer given, along with some material sure to provide hours of conversation between father and son, and we start a new year together at Outland, 23 strong in the silent majesty of a quiet winter morning.  Luckily no one in a bathrobe emptying chemical toilets into sewers….. Although we did have some spectacular fart sounds from 2.0 corner.
COP:
Imperial Walkers, Slow Squats, Slow Merkins.
Count off into groups and head to the back of Horsehead’s truck for some homemade F3 Christmas packages, 50 pound rucks and a couple heavy kettlebell’s.  Off we go, swapping the coupon between team members.
First stop, the bus lot for some team work.
P1 completes 5 squats with the weight while P2 and P3 do jump squats.  Trade off until all have done the work and plank it up.
While we wait on Countertop for some extra gloves…. 5 burpees on your own, along with some flutters counted out by Double E.
Pick up your package and off we go to the elementary buses, trading off as we go.
Second stop:  P1 sits on ground, P2 and P3 help him up 4 times, right arm twice, left arm twice.  Switch partners till all have gone.
Third stop:  P1 lunge walks about 4 parking spaces then hustles the coupon back to the team.  P2 and P3 are patiently exercising till it’s their turn.  2 full rounds with merkins, burpees, mtn climbers, jumping lunges, and some others thrown in.
Mosey along the gravel road behind Middle School (detour up and down the steps) back to the front of the MS and handoff to Horsehead.
With The Late Show’s all around warmup complete:
5 Hairband Miles, NASCAR style.  (The left hand turns worked well for FNG Sajak who had been wearing a loaner pair of 2 left hand gloves from yours truly)  On your own, stopping at lap 1 for 1 burpee, 2nd for 2, and so on.  Plank and wait when done.
Grinder Stations:
As teams:  P1 does Supine Rows, P2 up the hill and 10 burpees, P3 to the courtyard with the weights and back.  Settle down!  Everyone gets a turn!
On the Wall:
Everyone on the wall for some much loved People’s Chair, with Air Presses, Donkey Kicks, and Coconuts Over Banana thrown in. Along with a couple decline merkins and catching of breath.
Line up:
We hit the parking lot for some stop and go work.  Sprint between parking signs, stopping at each for 5 merkins, then hustle back to the start line.  Round 2 do some bomb jacks.
Circle up for Mary:
Double time:  Dolly’s, Heels to Heaven, LBC’s, done.
Count off and Name-O-Rama.
Announcements:
There is a run next Saturday, be sure to visit the F3 website for info on other Area’s of Operation in Union County.
Thanks Horse for taking us out with prayer.
The Moleskin
Welcome Friendly New Guys!  Sajak, Omaha, Hoser, Messi, Knievel, and Willie Mays Hays… Great to have you guys with us!  You might come out to sweat off a few pounds, but you will stay because you’ll make some friends & brothers.
Welcome back DonutHole and crew, good to see you guys and glad to have Donut Hole back from overseas.  Thanks again for serving our country!
Smokey and Goofy Foot 2.0 had a good father/son conversation thanks to The Late Show’s disclaimer….  Smokey to Goofy Foot as they walked back to their car:  “Son, we shave our faces, not our legs.”
Horsehead did a bang up job purchasing some surplus Army duffel bags from the Internets.  He’s so pumped that he has offered to lead us in a 6 week series on how to bargain shop on the Internet.  His shrewd and calculating equine mind helped him to talk the seller out of the original price of $10 each duffel and down to an amazing deal:  3 duffels for $30.
We welcomed Glass Joe to the coffeeteria at McD’s for his 2nd of 3 breakfasts.  Some resolve to eat a bit less when the new year starts….
Solid work by the PAX today! And great to have some 2.0’s heckling us from the sideline:  Boondock, Messi, Evil Knievel, Crazy Train, Green Machine, Raider – Thank you guys for the words of encouragement.  Nothing helps the stitch in your side quite like hearing, “Faster, you’re going to slow.”

Ascent meets Olympus

YHC pulled into OP to see High Tide getting extra credit with a Pre KB routine. Impressive with our 1st cold morning in a while. YHC will take the cold and dry any day over what the last 2 weeks have been. SF was firmly planted, 8 pax gathered to take on what Ascent and Olympus had to offer. Properly disclaimed, some might question that, off we went into the gloom.

Mosey to the other Parking for Warm Up with SSH, IW, LSS, and MC.
Next the Q confused everyone with sub par explanation.
3 corner grinders. One runner, AMRAP at each corner until runner reaches you, then run to the next corner.
Corner 1 – Merkins
Corner 2 – Squats
Corner 3 – CDD
We did 1 round when Gummy and Hopper arrived. Added a 4th corner of Lunges for 3 more rounds.
Mosey to concession area for Circuit Work:
Dips X 15, Lateral Lunges X 10 each leg and Merkins X 15.
Rinse & Repeat
Mosey to back of the school & grab some wall for the following:
Hands out in front and Mall Cop 30 second 10 count with some type of Jane Fonda criss crossing of hands movement. Not sure what happened here.
2 rounds of People’s Chair with 50 air presses.
Mosey back to launch for for Gullah to take the 2nd half:
Per the Tweet on Friday, KB’s were brought and had plenty for all.
AMRAP as follows:
1) 5 minuntes of 15 KB Swings & 5 burpees
2) 5 minutes of 10 Goblet Squats & 10 Merkins
3) 5 minutes of 5 Lawnmower pulls each arm, 10 Upright Rows, 10 Good Mornings
4) 10 minutes of 10 Presses, 5 per side Suitcase Lunge, 5 per side High Pulls
Take a lap around the mini track and back for Mary:
Pax Call went something like this(Probably missed a couple so sound off if needed.
*Crunch with Press
*Russian Twist with bell
*Dolly
*Rosalita
*Peter Parkers
*Flutter Press
*Louganis

Done.
Great group out there with plenty of opportunity to push yourself & 2nd F. YHC was off this morning with confusing instructions and not adapting to site conditions, as more circuit work was planned not realizing the playground would still be flooded, then forgot to add it in at other places. I left Gullah with more than 30 minutes, as 1 pax commented, “that was a quick 30 minutes.” Yes, it was because it was not 30 minutes. Thanks for picking up my slack, Gullah!
Great to be out there with everyone. Good to have some new pax out at Ascent and others stopping by for the 1st time in a while.
Welcome to FNG Curry. EH’d by Gullah. Great job out there today. Look forward to seeing you out in the gloom soon.
YHC took us out. Always an honor to lead the men of F3.

Announcements
*Next Saturday Joe Davis Run – https://joedavisrun.racesonline.com/
*Ascent/Olympus will be converging at the Rock next Saturday
*January 16th – Kettlebell Clinic and Workout at Ascent. High Tide on Q.
*Olympus will be converging at Ascent starting 1/16 for the next 3 months. Q Schedule will be going out next week. Plenty of opportunities to lead. Reach out to Gullah, Ickey Shuffle or YHC to get on the schedule.

A bunch of alternating swings in cadence (and other fun stuff)

Despite the warnings, 10 pax posted to burn off some New Year’s Eve calories, 0.0 style, with lots of swings and other things.

The Thang:

COP:

  • 20 2-handed swings OYO
  • IW
  • Prying Squats
  • Halos

In Cadence:

  • 2-handed Start/Stop Swings – 10 IC
    • 2-handed Swings – 10 IC
  • 1-handed Swings – 10 IC (switch hands on count, not cadence – 1, 2, 3, switch…)
    • 1-handed Racked Squat – L – 10 OYO
  • 1-handed Swings – 10 IC
    • 1-handed Racked Squat – R – 10 OYO
  • 1-handed Swings – 10 IC
    • Cleans – L – 10 OYO
  • 1-handed Swings – 10 IC
    • Cleans – R – 10 OYO
  • 1-handed Swings – 10 IC
    • Teabag Squats – 20 OYO
  • 1-handed Swings – 10 IC
    • Teabag Squats – 20 OYO
  • Cleans – L – 5 IC
    • Press – L – 10 OYO
  • Cleans – R – 5 IC
    • Press – R – 10 OYO
  • 1-handed Swings – 10 IC
    • Single Leg Romanian Deadlift – L – 10 OYO
  • 1-handed Swings – 10 IC
    • Single Leg Romanian Deadlift – R – 10 OYO
  • Cleans – L – 5 IC
    • Snatch – L – 10 OYO
  • Cleans – R – 5 IC
    • Snatch – R – 10 OYO
  • Intermission:  Farmer Carry to 3rd median & back
  • Rinse & Repeat All (except initial 2-handed swings & Farmer Carry)

Done – haha – We’re sooo done!

COT

Announcements:

Joe Davis Run – Jan 9th – sign up!  (to run or volunteer)

Naked Moleskine:

YHC has been hung up on low reps (5-7) lately, so he decided to mix things up this week with higher reps and lower weights to really rev up the cardio and burn some calories in advance of the holiday festivities (i.e. sitting on the couch watching AL football and other bowl games).  With the weinke set, a dry run was ran on Tuesday.  It did not go well.  After feeling like crap for 6-8 hours afterward, some modification was in order.  (1) Originally, there were two set of everything (ex. swings, squat L, swings, squat R, repeat).  Today, that was changed to running through the entire weinke once and then repeating.  That seemed to help with recovery and timing, as Tuesday’s run-through took 50 minutes, while today we finished in 45.  (2) On Tuesday, limited bell selection resulted in a mere 17% reduction in weight from the low rep size, which was heavier than desired.  Today, a 25% reduction in bell size was spot on.  It still sucked, but there was no all-day feeling like crap, which was nice.  Hope your bell choice was equally satisfactory.

Some days you meet expectations, and some days you don’t.  Before we began, Bulldog’s request of, “please tell me we’re not going to the playground for pullups” was cheerfully fulfilled.  No mud on your new sneaks today.  Our lats will have to be trained another time.  And, while no pleas were heard, no TGU’s were given either.  You’re OYO for those as well.

Welcome to our converging pax from RebelYell, Strawberry & Margo.  Glad to have you out today and hope to see you again in the future.

Thanks to all for coming out to Meathead today and throughout 2015.  You’re what makes this 0.0 Kettlebell thing a success, providing Area51 with another option each week to share iron with iron with iron.

Aye.

A Day Zero Manifesto

AYE. 17 of Area 51’s finest and 1 of Metro’s A-Team posted for what appears to be the fastest growing Saturday workout in Charlotte. Allow YHC a moment to opine. I have no idea why this workout is called Day Zero. In my mind, it takes me back to June of 2011 and my first post at Big Hair Monday, where the notion that I was “in pretty good shape” was irrevocably disgorged from my brain #reality. That was my Day Zero. So when we post at a workout with that name, I have to figure that the goal is to humble even the mighty and remind us of what our own Day Zero felt like. The pax and Qs of Day Zero have definitely been delivering on that lately and the numbers have grown. Forgive me while I conflate correlation with causality #APstatistics, but it seems to me that men want hard workouts. Hopefully today’s fit the bill. Here’s more or less what went down:

THE THANG

Trail of Tears
1 mile to Calvary and 100 burpees along the way

Grab a rock and a partner

Hill Hell
Approximately 0.05 miles from top to bottom and back
Round 1 – Up and back with rock
Round 2 – Up and back backwards with rock
Round 3 – 10 Mighty Merkins per partner
Round 4 – 10 Jump Squats per partner
Round 5 – Up and back with rock
Round 6 – Partner carry
Round 7 – Partner carry
Round 8 – Bear crawl
Round 9 – Broad jump
Round 10 – Partner carry
Round 11 – Partner carry
Round 12 – Burpee broad jumps
Round 13 – 10 Mighty Merkins per partner
Round 14 – 10 Mighty Merkins per partner
Round 15 – 10 Jump Squats per partner
Round 16 – Partner Carry
Round 17 – Partner Carry
Round 18 – Partner Carry
Round 19 – Partner Carry
Round 20 – Up and back with rock
(50/50 chance that I got all of that right)
Each round was interspersed with Squats, Mary, Plank, etc

Truncated Trail of Tears
YHC had every intention of knocking out another 100 burpees on the return…but no.
20 Jump Squats / 10 Burpees / 10 Burpees / Mary

AYG about 150 yards
AYG about 25 yards

YE MOLESKINE
1. A huge welcome to an F3 legend, the tilted-head runner himself, Stinger. YHC saw him at the Convergence yesterday and headlocked him for DZ but figured there was about a 5% chance he’d actually trek all the way down here on his own and only about a 25% chance if I included him in the pre-blast tweet. But he did in fact post at DZ, probably just so that we could all become well acquanted with the precise angle of the tilt of his head #12.86degrees.

2. Also, welcome to The Body Bag, who proved the fact that he is a total beast not just by destroying the pax in the AYG springs #soccerlegs but by wearing just shorts and a t-shirt. No gloves. No hat. No long sleeve shirt. Someone tell this silly Englishman that it’s cold outside.

3. TClaps to the many Larry Birds today. Alf, Frasier and Swiper were usually up there with The Body Bag and Stinger as well. It appeared that everyone had a kryptonite and a bailiwick at some point during the workout.

4. There was no one at The Rock. Time to turn up the pain dial.

Thanks again for the chance to Q. #horseneck OUT.

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