Brakeman’s Coffee & Supply
6 PAX, posted on a frigid Thursday morning to partake in another addition of Peak 51. With the disclaimer understood, we were off…
Warm up indian run around the track a couple of times and to the school parking lot for COP
SSH (Side Straddle Hop) x 23
The Thang:
12 Sets of 50-yard wind sprints. Called exercise after each 50 yard sprint.
Then run over to the school wall for some chair and overhead presses. In between three rounds of chair we did two rounds of Planker’s Delight – PAX planked shoulder to shoulder, one person went down the line doing two hand slap merkins with each man.
Then back to the track… 6 loops around the track with 10 LBCs at each corner. Sprint the straightaways… Recover in the end zones.
At 6:11 am we ran back to our automobiles. We drove to Brakeman’s Coffee & Supply. We did 20 merkins and finished up right at 6:15. Brakeman’s had our coffees ready and sitting on the counter for us when we walked in.
The official mileage came in at 3 (pre-run) + 2.20 = 5.20.
The Moleskin:
Excellent effort by everybody today. It was cold but we kept moving. Great group of guys this morning. This best kind of camaraderie… Some of my absolute favorites.
Slim Fast and Tweetsie were out front the entire workout… For the most part we stuck together. No real six today. Nomad and especially Lois kept us current with everything going on in the sports world. I could tell as soon as I made eye contact with Lois (as he was proudly wearing his South Carolina sweatshirt so proudly) in the freezing cold that he was just waiting for the right opportunity to remind me of the Carolina vs FSU outcome last night. If hurting me, helps you, I’ll take it. It was a nice treat to have Lorenzo with us… Home from flight school and got his F3 fix in. Love it. Super guy!
Getting up to workout in the freezing cold isn’t so bad when you enjoy and love the company you workout with. The most painful part of this morning’s workout was lots of smiling. My big bugs bunny front teeth were freezing… Hard to keep them covered up. Slim Fast, Lois, Tweetsie, Nomad and Lorenzo… It was a treat to start my day with you guys. I am both thankful and grateful to know these guys. It was an honor to workout with two veterans (Lorenzo and Nomad).
Tweetsie… Thank you for taking us out. Well done!
Sensei… You were missed. We wish you a speedy recovery.
Thank you, Lois and Sensei, for the opportunity to call the shots. It was fun!
Announcements:
Joe David Run – This Saturday.
Kilowatt is on Q next Thursday at Peak.
Late Centurion BB – Christmas Light Extravaganza
10 men (and an 11 year old boy) showed up at a guest location in 26 degree weather. It was really cold at the time but now seems like a joke compared to this polar vortex crap we have going on right now.
Thang:
Run from CW clubhouse to YHC’s cul-de-sac (.5 miles). YHC had the Christmas lights on for one of the last days of the season. Warm up involved IW, LSW & MC. The main event was the 12 days of Christmas. Essentially the same as 11’s but had to do 12 to get in the Christmas theme. Run to end of street for 11 jump squats and back to cul-de-sac for 1 merkin. Perform 11 times until 11 merkins and 1 jump squat. Stopped after 6 reps for some Mary. Collected the six and ran back to clubhouse for 3 climbs up a large berm with 10 merkins at the bottom of each.
Lots of running with about 3.9 miles. Pretty long for a 45 minute workout. YHC is in the process of taking the lights down. It’s rather depressing.
A Balmy 72 degree workout in January
Gumby was 7 strong this morning despite the 20-something temps outside. When Swiss Miss opened the Eagle’s Nest, Paper Jam an I were expecting indoor temps in the low 30’s but were pleasantly surprised to find that a frozen pipe issue earlier in the week led the cleaning crew to pump up the heat. It was a balmy 72 degrees in the main room, and we took full advantage of the temps to stretch out areas that are routinely abused during the many boot camps and/or running workouts during the week. In case you want to catch up at home, we spent our 45 minutes like this:
Disclaimer followed by devotional.
The Main Event
Warm up the core –
- March in place with high, wide knees. Slow, controlled butt kickers
- Lie on back – soles of feet together & knees apart
- Arms up & overhead
- Knees up to 90
- Flutter with opposite leg @ 90 & arms up
- Add in arms – opposite arm to outside of leg
- Freddie Mercury with arms wide (twist at waist)
- Flutter with opposite hand reaching to outside of leg
- Windshield Wiper legs
- Table Top to Down Dog to Plank
- Side plank -> Plank–> Down Dog
- Draw knee in – lift & knee to floor (finish in plank)
- Plank –> Down Dog –> Forward Fold
Yoga Flow to get us into various stetches
- Sun Salutation X 3
- Mountain Pose –> Chair Pose
- Lean forward, interlock fingers & step back to lunge. Release hands
- Runners Pose
- Sun Salutation –> Crescent Pose
- Crescent Pose –> Warrior 1
- Sun Salutation –> Warrior 1 –> Warrior 2
- Sun Salutation –> Warrior 1 –> Warrior 2 –> Warrior 3
- Sun Salutation –> Chair Pose –> to mat (on your six)
- Reverse Plank
- Knees to chest
- Nose to knees
- Left knee to chest & extend Right leg
- Grab arch of foot & extend
- Left ankle on Right thigh & lift
- Pigeon
- (repeat for other side)
- Windshield Wiper Knees
- Seated with legs extended wide for hamstring stretch
- On back with feet at edges of mat. Windshield wiper legs
Time
Devotional
“You crown the year with Your goodness, and Your paths drip with abundance.”
—Psalm 65:11
As we come to the beginning of a new year and the ending of an old one, we often wish we could turn over a new leaf or have a fresh start. No doubt about it, there have been certain things we have said or done in this past year that we have come to regret.
Wouldn’t it be great to just start over again? In reality, as a Christian you can have a fresh start. The new year is still a blank slate. There are opportunities ahead of you. You decide which path you are going to walk in this coming year. “Thus says the LORD: ‘Stand in the ways and see, and ask for the old paths, where the good way is, and walk in it; then you will find rest for your souls'” (Jeremiah 6:16). You decide what your priorities are going to be. You decide which direction you are going to take, each and every day.
Maybe some of us need a fresh start in this coming year. Here is a great opportunity to make a new commitment. We don’t know what the new year is going to bring. We don’t know what problems we are going to encounter. We don’t know what changes are going to come. We don’t know what blessings the Lord has in store for us. But whatever the new year holds, we don’t have to be afraid because Jesus Christ is going to be waiting there for us.
God is in control of your future. He is ready to bless you in this coming year.
On what basis am I going to live in this new year? Will it be on the old basis of it-all-depends-on-me, do-it-yourself goodness before God, trying my best to be pleasing to God and meaning it with all my heart but never realizing the depths of evil with which I have to deal? Or will I accept the gift of God that is waiting for me every day, fresh from His hand, a gift of forgiveness, of righteousness already mine, of a relationship in which He is my dear Father and I am his cherished, beloved son, and in which I therefore have provided for me all I need, all day long, so that I may say no to evil and yes to truth and right?
Will this year be one in which your life will be characterized by peace, fragrance, and beauty or, do you insist on living it on the same old basis? That is the choice before us, every one of us. How are we going to live in this new year?
Life Application: Before us stretches a new year, a new beginning. The old is past, put away forever. On which one of the two bases are we going to live in this new year?
Announcements
Joe Davis is Saturday
Sparta is Thursday
Conviction & Mint Hill workouts converge next Wednesday @ Stallings Elem
Moleskin
The core group of regulars showed up at Gumby this AM and welcomed 1 new site FNG. YHC was worried that the weinke would not cover the full 45 minutes, but it turned out that it had to be cut short. All of the grunts & groans made it sound like all 7 got their money’s worth this AM. We started & ended our workout thinking of the opportunities that are granted to us with the beginning of the new year.
We prayed for all of our F3 brothers that have gone MIA or are on IR.
Thanks to Tweetsie & Swiss Miss to giving me the opportunity to lead. As always, it was an honor.
Helping our Brother, Bout Time
So many men have asked how they can help Bout Time and his family. 2-year-old Jennings was diagnosed with Leukemia and is undergoing treatment at Hemby Children’s Novant. He has been there since December 5 and has finished Chemo Round 1. The twins were born healthy 12/20. M Lauren is healthy too. The family is separated during the hospital stay. Bout Time stays at the hospital with Jennings and M Lauren with the twins and big sister at home. This is a very important week for Jennings as the doctors monitor his levels to determine his prognosis and course of treatment. The family is asking for continued prayers. Friends have set up a Sign Up Genius to pray for Jennings 24/7. You can sign up HERE
So, first, please continue to pray.
Second, Area 51 is collecting donations to be used to buy the family some gift cards to Harris Teeter, Target, and Postmates. We are doing this to help the Palmer family during this difficult time. Any amount is helpful and appreciated.
DONATE HERE
This will show up as Keith Hendrix, Area 51 Biz Q
OR, you can login to PayPal and send to Area51BizQ@gmail.com
Taking donations through Friday, 01/12/2018. Please note “Jennings” when you send a donation. Lastly, send money to Friends and Family to keep fees low.
Thanks men
New Year, New You
Nine pax made a conscious decision to start their 2018 in the best way possible: a freezing cold hour of work at Base Camp. YHC is pretty sure he wasn’t the only one to hear something like this from his M:
M: You’re working out on Monday? But it’s going to be, like, 20 deg….. You’re an idiot.
Me: Uh…… yeah
Goonie Thang:
Quick lap around the parking lot to pick up any stragglers, and then head down to the track for a moving warm-up. First time around the track (mosey speed), do 5 squats at each corner. 10 merkins at each corner on lap 2. Huddle up and partner up for the main event:
Round 1: P1 starts running around the track. P2 starts bear crawling. When P1 catches P2, flapjack. Continue until partners have completed the loop. This was hard. Several comments along the lines of “what jack@$$ thought of this?”
Round 2: Substitute broad-jump burpees for bear crawls. Only made it about 1/3rd of the way around the track before time was called so Wild Turkey could take over the second half of the workout. No one was upset about this, YHC included.
Wild Turkey Thang:
We left the track and little baby jogged to the school parking lot for rounds of Tabata. By now you know Tabata is eight rounds of a called exercise 20 sec on, and 10 sec off. It’s high impact interval training and science says it’s one of the best ways to get fit.
Tabata
Round 1 – Man-maker ‘Mericans
Little baby lap
Round 2 – Squat thrusters
Little baby lap
Round 3 – Heels to Heaven
Little baby lap
Round 4 – Burpees
Little baby lap
Grinders
3 man relays with LBC, Carolina Dry Docks, Dolly American hammer and bomb squats varying at the end points.
Moleskine
It was cold. It’s going to be cold all week. It’s tough, but remember, there are people in this city who are living and sleeping in this weather. Be grateful for your warm homes and families and work to bring that comfort to those in need.
It was a pleasure to Q a convergence. Thank you Goonie for the honor to lead. Keep posting men! SYITG!
Not that cold
11 men posted to Anvil in below 20 degree weather (19 per my car) but several wore shorts so not that cold. I guess it was the high humidity (or is it low humidity). Or is it due to the fact that Mermaid and one other (Purell?) are too cheap to buy long workout pants?
The Thang:
Mosey to middle of parking lot for warm up – 5 burpees, 16 lunges, 10 burpees, 16 IW’s, 15 burpees
Mosey to area next to the church for the Starfish. Run to three corners of the campus (including up North Face) and do called excercise at each corner – merkins, burpees, dips. 5 civilian count first round and 10 second round with 5 merkins every time back to the center of the Star Fish (not really a Star Fish since we only had 3 legs). Rabbits Rachel, Purell, and one other (Lorax or Brilleuax I think) did some core work waiting on the six.
Mosey over to the play ground for 25 pulls ups, 50 merkins, and 100 squats
Mosey over to parking lot for a little partner work and sprints. Wheel barrow, Firemen carries, backward run, broad jumps, karaoke, and bear crawl.
Mosey back to start and do burpees till we hit 6:15.
Naked Moleskin:
A bit nipply out but not too bad (5 layers of clothing helps). Not sure what the two wearing shorts thought although they were probably thinking about adding long pants to their Christmas wish list (9 days late). The one benefit was no pavers as I didn’t feel like carrying a frozen brick around for 45 minutes even if it would have built character.
Magee came down with something nasty (happens a lot with young’ns in the house) and I was the only one man enough (or is that dumb enough) to volunteer to take his place on a chilly morning. Glad I did as it forced me to get out of bed and do what needed to be done. Along with Replica, I committed to no alcohol in January, mainly to see if I can get in better shape – the old body doesn’t metabolize alcohol like it once did. Also going to watch what I eat so watch out Rachel (I mean Hops) – I’m gunning for you.
Great crew this morning although not as boisterous as normal – trying to keep the cold air out of the lungs I guess. I also encourage all of us to think about how to help Area 51 continue to grow. It’s easy to get complacent and in a routine so we should remember to encourage other men to join us and to grow the 2nd and 3rd F in addition to the first.
Announcements:
Please continue to pray for Jennings Palmer and the entire Palmer family. They will learn long term prognosis soon so they are very pensive right now. Pray that they can take him home Friday or Monday. Also, you can sign up to pray for them via http://www.signupgenius.com/go/10c0b4ca4a72cabfa7-pray or just pray when you can. Also, we encourage men to get them a gift card (Harris Teeter, Target, Wal Mart) if able to help them with expenses. Mermaid will be coordinating the efforts.
Joe Davis run this Saturday so join us if you can. Always a great turn out and lots of fun.
Fartlek a lot to get WARM
The Thang:
- 0500 – Bunker, Depth Charge, and a late arriving Gumbo tried to get some extra warmth by powering through the pre-run.
- 0515 – Pretty much followed the Preblast:
- with a few exceptions or further explanations:
- pre-run down and around the Bull Ring to the putting green
- 5 minutes of warm-up exercises from the latest Runner’s World magazine:
- Walking Quad Stretch (30 seconds)
- Walking Piriformis Stretch (30 seconds) – but the Q provided some incorrect form advice, will have to attempt correction next time
- Frankenstein Walk (30 seconds)
- Hip Opener (30 seconds) – as Das Boot and Bunker noted, [no good way to comment here]
- Leg Crossover (30 seconds) – on the frozen asphalt
- Scorpion (30 seconds) – on the frozen asphalt face down
- Arm Circles (60 seconds) – why???
- Inchworm (60 seconds) – no merkins required, this is Swift, we have tradition
- Route for the Fartlek was from the Putting Green was out to Ballantyne Corporate, up Bagpipe Hill, past SPX, into and around the Premier complex, to the far parking deck (up and down), back down Ballantyne Corporate over the 521 bridge, into and around the Snyder’s Lance lot, across to the Liberty Mutual building, around the outer Bull Ring lots, and then mosey back to COT.
- Back to COT at 6:14:30 to stare at the Bagpipers finishing off some burpees.
Moleskin:
- a lively lot of 12, except for Erector – didn’t even know he was there until we were back at the Vine. Had his best hooded Unabomber look going that covered 99.9% of his skin I guess.
- Haggis was trying to MAF today? After a 2nd place finish at the Baxter trail run, he earned it to rumble on at a consistent pace.
- Citgo and Depth Charge pushing the 10 second sprints today. Not usual that you get to open up the stride, get forward on the feet and up on the toes, and only have to push it for 10 seconds. Should have felt effortless for most of the PAX.
- Wild Turkey pushing the warm-up – what used to be a slightly labored breathing to stay at the front now seems more effortless for him.
- Voodoo getting back to Swift after a while away – must be the Joe Davis Run where his 2.0 is closer to passing him every year. One of these days, but not this year!
- Das Boot had a chance to make it three days in a row working out with Bratwurst since there was a rare Das Boot sighting at Blakovery yesterday (likely one of the closest PAX to that AO), but Bratwurst stayed in the Fartsack yesterday. We’ll have to try for a new streak.
- Gumbo is tricking his 2.0s into running the JDR this weekend. We’ll have to get tips on bribes to get them out of the car into the freezing gloom.
- Bunker led all F3 SOB PAX with 1,803.1 mi in 2017, and so far he has a 100% attendance record for F3 running workouts on every day of 2018. How long will he be able to keep the streak alive?
- Enron was less than 30 miles from catching Bratwurst in 2017, but if he keeps accelerating his training, there will be no mileage contest in 2018. Enron will run away with it.
- Long Haul looks to be back at it for the long haul. Primed for a ramp-up year in 2018 after some injury setbacks last year, he’ll quickly find his stride will get effortless with distance. Hasn’t lost the speed though!
Announcements:
- Joe Davis Run – if you’re not running, you can still sign up for the “Stay warm / Sleep In For The Cause” option at https://joedavisrun.racesonline.com/
The Bagpipe Herald: 11 Degree = Perfect Conditions for FNG
I was expecting a cold morning. I looked at the temps the night before to see just what we would be up against in the morning…much to my dismay (womp womp woooomp) it looked to be close to a record setter for the coldest workout that I had attended…Making my goals for this workout pretty simple:
- Keep moving
- Get in the daily Pull-ups & Merkins for the January Challenge…and maybe a few extra
The Thang – YHC pre-determined route with pain stations along the way focusing on different muscle groups
- Warm-up
- Mosey to parking lot by Loch Ness for
- SSH x20
- Merkins x10
- Mountain Climbers x20
- Wind Mills x10
- Station 1 (Pull-up Bars on Fitness Trail – Focus on Form)
- Partner up, P1 on pull-ups, P2 providing support and flapjack
- 2 pull-ups x2 sets
- 3 pull-ups x2 sets
- 4 pull-ups x2 sets
- 20 civilian ct Merkins
- Station 2 (Leg Work – Bagpipe Hill)
- 10 slow squats (3sec down, 3sec up)
- Jump Lunges x20 each leg
- Sprint up Bagpipe Hill
- 20 civilian ct Merkins
- Station 3 (Heating up the Chesto)
- 5 Diamond Merkins
- 5 Wide-Arm Merkins
- 5 Stagger Right Merkins
- 5 Stagger Left Merkins
- Station 4 (Explicit Shoulder Work – Parking Deck)
- Balls to the Wall for Shoulder Press x5 (2sets)
- DiveBomber/Magic Mike/Friday Night Merkins x10 (2sets)
- Station 5 (Tricep Time – Ballantyne Resort PL)
- Curb Dips x20
- Plank into Tricep extension x10
- Repeato
- 10 civilian ct Merkins
- Stations 6 (Down to the Core – Launch Point)
- Pistol Crunch x10 each leg
- Flutter x20
- Hello Dolly x10
- 6inch LBC x10
- 10 civilian ct Merkins
- 10 Burpees OYO
- COT
Moleskinny
First of all T-claps to Paper Jam for being able to produce an FNG on an 11 degree day. I’m not sure what kind of blackmail you have on Olaf to get him out of bed on a morning like this. Which leads to me to the next piece of business in welcoming Olaf who was already cleverly named on Slack yesterday evening by non-attendee Tuck. Epsilon proved to be the manliest of men amongst us, shedding his gloves during the pull-ups.
Paraphrasing a tweet from Dredd which was then translated by Dark Helmet “If you make it about you, the weather is a deterrent. If you make it about your brother, the weather is an invitation.” T-Claps to the Bagpipers and Swifters that made it out this morning!
Appreciate the invite from One-Niner and Tagalong and hopefully I abided by your instructions “Don’t screw this up!”
Announcements:
Joe Davis Run is this weekend. If you have not signed up and are in town, make an effort to sign-up and run it as it is a great event for an even better cause. Hey, and guess what? Even if you are not in town (General & Bratwurst), you can donate and register as a ghost runner/fartsacker/ you name it.
Sneak Peek at a NEW AO this Friday 1/5/18. 500 pre-run, 530-615 main event at The Waverly Shopping Center. Meet next to Viva Chicken. FYI, we are still working on a name for this AO. Leader in the clubhouse right now is Argo’s Wave Palace
Over & Out
-General
The Frozen Tundra
In advance of the New Year, 3 PAX made it out to Area 51 in what now seems like warm weather.
Mosey to Lower parking lot
SSH, IW, LSS, Merkin, MC
Mosey to rock pile and grab an ice cube aka a rock and bring it to the center pole of the Frozen Tundra.
Starfish
Round 1 – curls x 10 in center
Pole 1 merkins x 20
Pole 2 Wide arm merkins x 20
Pole 3 Diamond merkins x 20
Pole 4 hand release merkins x 20
Pole 5 CDD x 20
Plank
Overhead Press and Tricep extension
Round 2 – Goblet squats x 10 in center
Pole 1 Jump Squats x 20
Pole 2 Sister Mary Katherine x 20
Pole 3 Calf Raises x 20
Pole 4 Monkey humpers x 20
Pole 5 Heels to heaven x 20
Chest press with rock and flutter kick
Jack Web with rock and without the rock
Mosey back to the rock pile and return rock
1 mile run – rock pile to fire station to neighborhood to back of school
Peoples chair and arm presses
Lunge walk out
Circuit work
upper playground
Pulls ups, derkins, dips
Back of school
jump ups on table
one legged squats
donkey kicks
5 minutes of Mary
Announcements – Joe Davis Run next Saturday. A51/McKee is planning on being open.
Thanks for taking us out OT. Wishing everyone and their families a blessed 2018!
PreBlast – Farlek to get Warm
The Swift crew will begin 2018 with a simple but effective workout to get warm and prep for the Joe Davis Run.
- 0500 – Early crew for extra credit
- 0515 – Leave the Vine for 2nd F Warm-up jog
- 0525 – Warm-up exercises.
- 0530 – Not to be confused with the 30-30-1 or the 2-1-30, the 30-20-10 is a Fartlek workout described in this article: http://running.competitor.com/2015/04/training/the-30-20-10-fartlek-workout_127435
- Here is One Set:
- 30 seconds jog
- 20 seconds “normal” running pace
- 10 second SPRINT
- Continue for 5 rounds total (5 minutes total)
- Regroup and Recovery jog for 2 minutes
- Complete more Sets until time is called to head back to COT
- Here is One Set:
- 0615 – COT
- 0630 – Cheddar leads with a question at F3-Timekeeper