Coupon Day at McKee

Coupon Day at McKee

With YHC arriving promptly at 0700, we had 5 PAX for the launch of Area 51 this a.m.  Thankfully, recently added co-site Q Huggie Bear arrived early and had planted the SF securely in the soggy soil.  Got lucky as the rain showers from the previous 24 hours had passed through.  Q did not feel like playing around in the mud/muck this a.m. so we kept it mostly on the hard surfaces.

All veterans so no need for the disclaimer.  Everyone knew basically what they were signed up for.  Headed out for a quick loop around the lower parking lot and circled up for COT:

• IW x 20 IC
• Squats x 15 IC
• Plank Jacks x 20 IC
• MC x 20 IC
• Peter Parker x 15 IC
• Parker Peter x 15 IC

Time to Mosey.  Soccer fields and school grounds were pretty well soaked.  Therefore, we headed over to the sidewalk alongside the soccer fields and made our way over to the rock pile.  YHC informed the PAX to pick a rock and plan on carrying for a while.  Think everyone choose wisely.  Head back to the lower parking lot for Suicide Ladder with the Rocks:

• 5 curls w/ rock, run suicide to 1st light pole (sans rock)
• 10 curls w/ rock, run suicide to 2nd light pole (sans rock)
• 15 curls w/ rock, run suicide to 3rd light pole (sans rock)
• Rinse & Repeat x 2 w/ Rock Presses and Goblet Squats

Collect your coupon and head to back corner of school near tables.  Time for 1st round of circuit work:

• 10 Dips, 10 Incline Merkins, 10 Donkey Kicks, Lunge Walk the length of the sidewalk along the back of the school
• Rinse & Repeat w/ 15 reps and replace Lunge Walk with Backwards Lunge Walk
• Rinse & Repeat w/ 20 reps and replace Backwards Lunge Walk w/ Broad Jump

Collect your coupon and we were off for another jog around the back of the school to the front wall near the bus parking lot.  Here we completed the following:

• PC x 60 sec while holding the rock (work in 20 rock presses)
• BTW x 30 sec
• PC x 60 sec while holding the rock (hold the rock straight out front for 15-20 secs)
• BTW x 30 sec
• PC x 60 sec while holding the rock (work in 20 rock presses)
• BTW x 30 sec

That was all fine and dandy, but time to work in some more running.  Take your coupon and head over to the track.  Time to hit the arms, legs and abs.

• Rock Curls x 10, Goblet Squats x 10, American Hammer w/ Rock x 10, leave your rock and run a lap (Regular run for the straightaways, Karaoke from corner to corner at both ends of track)
• Rinse & Repeat (Replace Karaoke w/ Backwards Run)
• Rinse & Repeat (Replace Backwards Run with Shuffle)

Make the long return and drop off your coupons for another day.  Head back to the front playground for another round of circuit work:

• 10 Pull-ups
• 20 Step-ups
• 20 Decline Merkins
• Rinse & Repeat

Few minutes left, just enough time to circle up for Ab work from standing position (Perform each called Ab Exercise for 45 secs, then 10 sec recovery):

• Full Walk Down/Out (From standing position, bend down & touch the ground and then walk your hands out to past the plank position.  Then walk it back up to standing position)
• 1 Legged Crunch (Standing on one leg, raise other leg straight out while completing a crunch w/ hands over head)
• Back to the Full Walk Down/Out
• 1 Legged Crunch w/ other leg
• Side Oblique Crunch Right (Lower down into side lunge. Perform Oblique Crunch to side PAX has lunged)
• Side Obique Crunch Left
• And wrap it up with 10 Burpees

COT

NMM:

• Time for confession.  After almost 4 years posting w/ F3, not quite as excited about posting in the adverse conditions as when I first started.  Glad the rain passed on through and made a conscious effort to stay out of the mud.  Still got in some good work and I think all the PAX approved.
• O’Tannenbaum, Lobster Roll, & Croissant led the way on the suicide ladder.  With the warmer temps and the new 2.0 getting on a good schedule, Croissant is becoming quite the regular at Area 51 on Saturdays.  Now we just need to prod Cold Cuts & Picasso to get back out there with us.
• May not have seemed like a ton of work with the rocks, but just carrying those around for the majority of the workout added a little something to the routine.
• Tclaps to Huggie Bear on the progress he has made over the past year.  He’s become a regular at Fast Twitch on Tuesdays and at Devil’s Turn on Thursdays and recently stepped up to serve as co-site Q at Area 51.  His assistance is greatly appreciated.  And a good candidate for the BRR if he hasn’t already been recruited.
• Thanks to OT for the take out.

Announcements:

• Opportunity to get involved in Whetstone Project.  Whetstone Project pairs men together in traditional mentor/mentee relationships.  It is being launched in both Area 51 and SOB regions in upcoming weeks.  Regional Qs are Lex Luthor (lexowgray@gmail.com) for Area 51 and Mario (jlacivit@gmail.com) and Fire Hazard (Chip.testerman@gmail.com) for SOB.  More info on program can be found here:  http://f3nation.com/2015/11/06/isi-in-action-the-whetstone/
• Area 51 will be converging at Day Zero next Saturday, 5/28, for special Memorial Day Weekend workout.  No workout at McKee Road Elementary site.
• Service Opportunity at McKee Road Elementary site this Sunday, 5/22, from 10:00 a.m. to 2 p.m., as part of the Change the World Day. School, with assistance from Home Depot and St Francis United Methodist Church, is planning revitalization of NC Landmarks Playground at the back of the school and also the surrounding school grounds.  Good opportunity to give back at site that serves as host of two of the weekly workouts in Area 51.  You can just show up or sign up for a time slot on Sign-Up Genius:  http://www.signupgenius.com/go/20f0d4fa4ac28abff2-mckee
• Area 51 Q school has been announced for June.  Alf (Alan.Lochridge@gmail.com) is heading this up.  F3 relies on PAX to step up and lead.  If you have been posting for a while, time to step it up a notch and lead a workout.  Q School 101 will provide guidance and help you take that next step.
• F3 Dads is ramping back up for the summer.  2 sites this year with Area 51 being held at Col Francis Beatty Park on Weddington Rd and SOB being held at the “Bull Ring” in Ballantyne.  SOBs start up 5/28 and Area 51 starts 6/4.  Preblast/details can be found here:  http://f3nation.com/2016/05/08/f3-dads-summer-of-sixteen-south-charlotte-ballantyne-sob-land/?utm_source=Pax&utm_campaign=f0ff35ff61-Weekly_Email_20160516&utm_medium=email&utm_term=0_e2070eb2f3-f0ff35ff61-53411637
• Q calendar for Area 51 is wide open this summer, after next week’s convergence.  Pick a Saturday and lead the charge:  http://www.signupgenius.com/go/4090a4aaba62ea57-area
• That is all.  As always, it’s an honor and a privilege to lead a workout and post out in the Gloom with a great group of men.