Suicide Ladder/RockandArkLoader/Grinder Sandwich

Suicide Ladder/RockandArkLoader/Grinder Sandwich

SF was planted as 10 PAX gathered at McKee Road Elementary for the weekly edition of Area 51.  Welcomed back Cold Cuts and Picasso after some time on IR (foot injury for Cold Cuts, new baby for Picasso household) and a little winter hibernation and welcomed TNT to the AO as he traveled down from Lake Norman area to post.  With everyone ready to go and no sign of late arrivals, YHC gave the quick disclaimer to remind everyone I am not a professional and they were out there on their own accord and at their own peril.  With all the i’s dotted and t’s crossed, led the PAX over to the soccer fields for a little warm-up lap around the pitch and then we circled up for COP:

• SSH x 25 (IC)
• IW x 25 (IC)
• Low Slow Squat x 20 (IC)
• Peter Parker x 15 (IC)
• Parker Peter x 15 (IC)

With the body woken up and the blood flowing, time for a few rounds of Suicides/Suicide Ladders:

• Line up at the sign at one end of field for traditional suicide.  Run to first tree, back to start.  Run to 2nd tree, back to start.  Run to 3rd tree, back to start.
• Rd 2, add ladder – 5 merkins at 1st tree, 10 merkins at 2nd tree, 15 merkins at 3rd tree
• Rd 3 – 5 LBCs at 1st tree, 10 LBCs at 2nd tree, 15 LBCs at 3rd tree

Mosey over to rock pile and pick up a lifting rock and then head back to the soccer fields.  Apparently Lobster Roll was a little suspicious of call for lifting rock, but YHC reassured him we would not be on the move with the rocks.

Rock Exercise/Ark Loader Combos:

• Rock Curls x 25 OYO, Bear Crawl to midfield & jog back
• Rock Presses x 15 IC, Crab Walk to midfield & jog back
• Goblet Squats x 15 IC, Frog Jump to midfield & jog back

Return the rocks to rock pile and then circle up at top end of soccer field for 6 MOM:

• Dolly x 15 IC, hold’em for long 10 count by Lobster Roll
• Flutter x 15 IC, hold’em for 10 count by TNT
• Rosalita x 15 IC
• Freddy Mercury x 15 IC

Time to head up to the playground at front of school.  PAX divided into 3 groups for 3 man grinders

• Group 1 started at the playground & worked through sets of 10 Pull-ups, 15 Dips, and 15 jump squats.  Continue cycle until timer PAX arrived.
• Group 2 headed to logs behind the school & completed 10 Jump-ups/Step Ups, 15 Decline Merkins, and 10 Tire Hops.  Continue cycle until timer PAX arrived.
• Group 3 served as timer initially and ran from playground to logs behind the school to relieve the PAX at the logs.  When Group 3 arrived at logs, they began cycle of Jump-ups, Decline Merkins, and Tire Hops.  Group 2 became timer and headed back to playground.
• Keep the rotation going until time called.  Completed about 3 rounds.

After hard push by all the PAX, YHC decided it was time for People’s Chair:

• PC x 60 secs w/ arm presses x 25
• Lunge walk out to parking lot
• Back to the wall for PC x 60 sec w/ call for left leg up followed by right leg up
• Lunge walk out to parking lot

With the PAX having an opportunity to recover during the PC rounds, YHC decided it was time to focus a bit on chest and shoulders.  What better way than a round of Jack Webb

• 1 Merkin/4 Air Presses, 2 Merkin/8 Air Presses, all the way up to 10 Merkins/ 40 Air Presses

4-5 minutes left on the clock so we headed over to the track for a round of 4 corners. 1 lap around the track with stops at each of the 4 corners for called exercises from the PAX:

• Corner 1 – CDD x 20 IC (Beaver)
• Corner 2 – Burpees x 5 (Huggie Bear)
• Corner 3 – LBCs(?) x 20 IC (Stump Hugger)
• Corner 4 – Diamond Merkins x 15 IC (Picasso)

Head back to launch point and line up at entrance to parking lot.  AYG back to launch point.

COT

NMM:

• Good to have Cold Cuts and Picasso back out in the Gloom with us.  Cold Cuts was on IR for a while with foot injury after Spartan Sprint/Spartan Beast double down back in the fall.  Picasso and his M welcomed a 2.0 little boy about 6 months ago and is looking to get back into the fold now that they have adjusted to the new routine.  Welcome back and look forward to seeing you both back in the gloom regularly.
• Welcome to TNT from the Lake Norman area.  He is a friend of Lobster Roll and Slapshot and put forth a strong effort.  Come back anytime.
• Glad to report that Stump Hugger did not have a repeat of his initial visit to the AO (think it may have been his FNG start at The Matrix) when he earned his F3 name on the stumps behind the school.
• Joker and Lobster Roll were pushing each other hard during the Suicide/Suicide Ladder combo and Cold Cuts was not far behind as the layoff did not seem to affect him too much.
• Beaver and Huggie Bear put forth consistent effort week in and week out.  The hard work is paying off.

Announcements:

• Sign up for the Mud Run.  Sign up individually and let Madame Tussauds know if you have a 4 man team or need to be assigned to a team.  Sign up by March 1 for race on April 11.
• Sign ups ongoing for Blue Ridge Relay to be held Sept 11-12.  Let Turkey Leg know if you have any interest in participating.  6 man, 9 man, and 12 man team options.
• 2nd Annual Charlotte Brain Tumor race to be held March 21 in Marshall Park in Uptown.  Chelms and YHC have organized Team Chepul Hill to raise money for brain tumor research in honor of our younger brother, Bill, who has been battling a brain tumor since June 2012.  5K, 10K , and 1 Mile Fun Run options.  Sign up info and additional information is available at link below:    http://www.braintumorcommunity.org/site/TR/TeamraiserEvents/CharlotteBrainTumorRace?team_id=71982&pg=team&fr_id=2420
• 3rd F opportunity with kids from Alexander Youth Network.  Joker is leading the charge on this and they have been leading workouts with the kids on Saturday afternoons.  Also looking at holding a cookout at the facility in the Spring.  Reach out to Joker for additional information and look for information in upcoming weekly emails.
• Q School being held for new, prospective, and even veteran Qs who may want a refresher.  Next one is scheduled for Saturday, 2/14, at the Arboretum with Run Stopper at the helm.  Great opportunity to try your hand at Qing, work on things you may not be as comfortable with (Cadence Count for example) or just learn some things you didn’t know.  Sign up link posted in weekly email.