Low 40’s, steady light rain on a Friday morning. Both Site Q’s DR due to other commitments. Chelms out, per prior evening text, as he had to take his 2.1 to get her Driver’s Permit, or at least that was his excuse. Not sure what to expect as I headed to Charlotte Catholic to Q at Centurion. No worries, 9 other PAX arrived in time to join me for another weekly beatdown.
With Cheddar rolling in at 0528 hours after not finding anyone at The Brave, we had a total of 10 ready to roll. YHC gave a heartwarming disclaimer which did not seem to make Lorax feel all warm and fuzzy. Just wanted to remind everyone they were out here of their own choosing and that though I would be suggesting exercises for them, they were responsible for choosing to participate or not.
Here’s what we did:
Nice easy jog over to Tartarus and up the ramps to the top and then back down Stairwell 1 for COP on the ground floor of the parking deck.
COP
Head over to the bottom of the Ramp on the 1st Level for a little warm-up:
With everyone properly warmed up, time for a little deck work up all 4 levels. With a nice cool rain making conditions outside not the best, decided we would spend the morning making good use of Tartarus. 2 rounds up the deck as follows:
With everyone back at Level 1 after finishing R2, time for some wall work.
Time for a little Partner work up the stairs. With 10 PAX on hand we had 5 teams of 2. Instructions provided as follows:
Just enough time left for a variation of Jack Webb and a little Mary:
Back to launch for COT
NMM:
Announcements:
5 hombres showed up at McKee Rd Elementary this weekend to find there would be a Q assigned to lead. YHC has made his way back from tax season coma and Huggie Bear and I are striving to return the original AO in Area 51 to its glory days. OK, maybe not its glory days but at least make it a viable workout PAX will want to show up for. Beaver (WD) is on the mend from his time on the IR and was the first PAX to join me, followed closely behind by Turkey Leg (nursing some knee tendinitis among other things which has him focused on bootcamp workouts) and O’Tannenbaum (pulled himself away from the Royal Wedding and tea and crumpets with his wife & 2.2). And last but not least, Prohibition (WB) made his way out just before our 0700 launch.
With all the formalities behind us, YHC led the crew for a short jog through the lower parking lot by the soccer fields and we circled up for COP in The Matrix parking lot where we completed the following:
Properly warmed up we headed up to the teacher’s parking lot in front of the school. Original plan was to head over to South Hall neighborhood and the nice little hill on Derbyshire. However, with Turkey Leg nursing some knee tendinitis and groin issues and Beaver working his way back into shape after some time on IR due to his hip surgery, YHC decided to alter his original plan. In the teacher’s parking lot we ran suicides in a descending ladder as follows:
Having broken a pretty good sweat, we made our way to the back playground for some circuit work:
Head back up to the front of the school and find a spot on the wall for PC w/ air presses followed by BTW wall walk, Lunge walk across bus parking lot and the 10 Incline Merkins. Rinse & repeat (w/ jabs instead of air presses during PC)
Next on the agenda was our old buddy Jack Webb. Circled up on the track infield and worked on shoulders and upper bodies with the following:
Once we wrapped up our visit with Jack, YHC led the PAX up to the front playground for another round of circuit work consisting of the following:
With 8 minutes left on the clock, we circled up on the lawn for a little Mary:
COT
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Announcements/Requests:
Not a bad morning for the first Saturday in December for this week’s edition of Area 51/McKee. Arrived at 0650 to an empty parking lot, but that’s not unusual as the PAX tend to take their time getting to the AO on the weekend. However, by 0655 starting to wonder if I was going to have to decide between posting Solo or heading to Starbucks for a cup of Joe. However, not too worry as first Chin Music and then Turkey Leg appeared on the scene. We were soon joined by O’Tannenbaum (as always, shows up right when the gun is set to go off) and Huggie Bear. Quick disclaimer provided and we headed off for the lower parking lot by the soccer fields.
Short run around the parking lot and circled up for COP:
Time for a little warm up in the parking lot. PAX lined up along the curb. Idea was to cross the parking lot with called motion and then complete called exercise at each end. Here’s what we did:
For the next part of the workout, made our way over to the soccer field and lined up along the sideline/endline. Idea was to start with easy jog to mid-field and then work our way up to full sprint. At mid-field complete the called exercise and then same effort back to start:
Time to work on the soccer arms, so we headed over to the rock pile for a decent size lifting rock. With rock in tow, back down to mid-field of one of the soccer fields. Completed a round of lifts and then short jog to each of the corners of the field (sans rock):
Deposit the rocks back in their resting place and we headed back over to the far end of the soccer fields for the Beast or Devil’s Workout. 6 rounds, 6 stops each round, 6 reps of called exercise at each stop.
Once we had finished up this last round, we had just enough time for 6 MOM:
Headed back to launch site and that was a wrap.
COT
NMM
Announcements:
Had 4 PAX who either weren’t participating in Charlotte Marathon/Speed for Need relay or the SOB BALROG CSAUP but still wanted to get in a workout on a chilly Saturday morning. YHC had a horse show for 2.1 over at Anne Close Springs Greenway, so needed to get some work in before heading over to serve as stable boy/lacky. O’Tannenbaum was looking forward to the 3:30 match-up of his Auburn Tigers & the Georgia Bulldogs (Have to imagine he was pretty stoked with the outcome). Couple of the regulars, Pop Tart with the SFN guys & Squid carrying Old Glory at Balrog, had other commitments. Rest of the crew may have still been recovering from Turkey Leg’s beat-down the week before.
Clock struck 0700, so YHC led the group down to the track for a quick lap and then we circled up in Bus parking lot for COP:
Head back over to the track for a round of 7’s across the track infield, with Burpees & LBCs.
Made our way down to end of the track and lined up for some field work. Ran from one end of track to the other & completed 11 reps of called exercise. Back to the other end & repeated the 11 reps of the called exercise, as follows:
By this time seemed like everyone was warmed up and the chilly breeze we had at the start didn’t quite have the same bite. Headed down to the rock pile and everyone grabbed a decent size rock. Made our way down to the soccer field. Started in 1 corner of the nicely lined field and worked our way around the perimeter of the pitch, stopping at each corner for the following:
Return the rocks to their resting place & we headed up to the playground for a little circuit work:
Head over to the front wall of the school for PC/Lunge Walk combo:
Over to the parking lot for a Suicide Ladder:
Had about 10 minutes left, so we wrapped it up with Jack Webb & 6 MOM:
COT
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Announcements:
Nice Saturday morning for weekly edition of Area 51 on the grounds of McKee Rd Elementary. Started off with 5 PAX and eventually ended up with 6 after Floor Slapper made his customary tardy appearance as we were beginning the COP. Quick, short disclaimer provided for this veteran bunch and we headed over to the lower parking lot by the soccer fields.
Quick jog around the lot and we circled up for COP:
After an extended warm-up, we headed over to side of parking lot and lined up for the next round
Properly stretched and having warmed up the legs a bit we made our way to corner of the parking lot. Here the instructions were provided for a round of Four Corners:
Then it was off to the playground and the pull-up bars for a little circuit work:
Completed 2 circuits and then we were on the move again. Made our way down to the recently paved track for another round of 4 Corners:
After completing 2nd round of Four Corners, made our way over to the wall at front of school and completed the following:
Enough break time, we headed back to launch parking lot for Round 3 of Four Corners. This time we completed the following:
PAX were pushing it pretty good and we quickly worked our way through our 3rd round of 4 Corners. Still a decent amount of time on the clock, so YHC led the crew to the logs at the NC Landmark playground area for another round of circuit work:
After completion of the 3rd round, circled up for a few Minutes of Mary (Pax choice):
With the PAX getting so much enjoyment out of the Four Corners, time for one more round. We made our way down to the soccer fields for a final round. Original call was to run to light pole at mid-field but after a little prodding from Lobster Roll the decision was made run to the light pole at other end of the soccer field. Ran to each corner of the soccer field and completed 5 Merkins, 5 Prisoner Squats, 5 LBCs.
Time to head back to the launch point. Back in time to knock out one final round of Circuit Work with 10 Pull-ups, 20 Dips, 20 Calf Raises.
COT
NMM:
Announcements:
8 PAX at McKee Rd Elementary for another Saturday morning at the original Area 51 workout. Welcomed Little W to our group as he made his first appearance at this AO, capably subbing in for his 2.0, McGee, who was recovering from some nasal surgery last week. Informed YHC that he typically posts at Core workouts in Metro and, with having had knee replacement surgery, did not run too often. Little birdy told him YHC was not too much of a runner, which I will not deny. Will run, but not real fast.
With 7 PAX in tow, we launched for an easy mosey to the other side of the school yard. Quick circle back to pick up Donkey Kong as he arrived at 0701 and then we headed down to bus parking lot and circled up for COP:
Little mumble chatter about the extra work in COP but a little core/Mary never hurt anyone.
Time to loosen up the legs, so lined up at one end of the bus parking lot for the following:
After the last round we headed up McKee Rd to the neighborhood just up the street. Starting at the entrance we ran down the main drag, stopping at each side street for increasing reps of called exercise (2, 4, 6, 8, 10):
After short plank to wait for the 6, gathered PAX up to continue trek up McKee Rd. Made our way to the next development and headed up the main drive to the first traffic circle. Time for the Triple Nickel with CDD at the other end and Prisoner Squats when you get back to the traffic circle. 5 reps each end with 5 complete loops.
Time for a little break from the continuous movement, so we headed over to the fountain near the community pool. Completed the following:
Headed back out to McKee Rd and lined up at the neighborhood entrance for an Indian Run back to the school. Once there we headed over to the wall at the front of the school for the following:
Made our way through the parking lot back to the playground near the launch point. Final round of circuit work:
Circle up for 6 MOM (PAX choice)
COT
NMM:
Announcements:
(Posted on behalf of Cold Cuts)
Q arrived early, with all his pain tools to get set up. No idea what PAX would arrive for this. Then the All Star parade of cars started to pull in. Seasoned, hardened PAX arrived one after another. These were men who eat burpees for breakfast. Time for the Q to step up and deliver.
Q leads the PAX on a mosey to start. Stop for normal COP circle? Nope. Q recognized the stare of hardened F3 veterans (hardened, not OLD). Hard decision is made, mosey is all this group needs.
PAX and Q mosey to the soccer field, where 6 well-spaced soccer goals lay.
That was not fun, a thought echoed by all in attendance.
Since we are already here, let’s do some planks:
Q is thinking everyone is warmed up by now. Pain tools are waiting.
Mosey to parking lot. 8 stations set up for 8 PAX.
PAX running was timer for each station, once they returned the PAX moved down the line to next station.
What was the word/phrase of the day? Rinse & Repeat…completed 2x’s through the stations.
Clock is ticking down, so PAX completed quick round of Mary:
Finished
NMM:
Strong effort by everyone. No place to hide. Fun to be pushed by strong group like this. Living legends (in their minds at least)…Q was feeling the pain over the weekend.
13 PAX gathered at MRHS once Doc McStuffins made his normal arrival at 0530 hours on Wednesday. Bratwurst had the SF planted firmly in the soil and we had a solid group ready to roll. Time to make the doughnuts, or at least break a sweat.
Disclaimer was properly delivered and YHC made sure everyone knew I was not a professional, just acting like one for the next 45 minutes. With all that behind us, we launched for a nice jog across the student parking lot and headed over to the front of the high school at Marvin Ridge.
COP:
Continue the jog around the side of the school and then alternate Lunge Walk and a Jog between the light posts until we made our way to the Globe at the back entrance of the campus. Time for a little partner work. We had an odd number so Dasher threw himself on the sword and ran the next portion of the workout on his own.
Time to continue our nice easy mosey around the back of the campus to the patio outside the Middle School gym. Once at the patio we continued with the partner work.
PAX were working pretty hard so thought it was time for a little recovery. Everyone line up on the wall for People’s Chair:
Head back through the bus parking lot (try not to breath in the fumes) towards the launch point. Once we were back in the high school student parking lot, stopped about 1/2 up the nice incline for abbreviated Ark Loader. Some chatter about the Q trying to decide what to do next, but just deciding how far to make the next series of movements.
2 MOM:
Finito
NMM:
Announcements:
9 men showed up at McKee Rd Elementary for another 60 minutes of fun on a Saturday morning. All were on time this week, with O’Tannenbaum even making it to the AO before 0701 hours. Think we can thank Tiger Rag as he had forewarned OT about my Tweet the night before mentioning heading off campus down towards the fire station. Had 2 site FNGs as Lumberjack and DQ joined us for the first time on a Saturday morning. With everyone in tow and the clock indicating 0700 hours we headed out for a warm up lap in the lower parking lot by the soccer fields and circled up for COP.
COP:
Properly warmed up and giving any last minute stragglers the opportunity to find us before we headed off campus, YHC led the crew on a mosey down the sidewalk along the soccer fields and we made our way to the rock pile. Quick stop to work on the soccer arms. Pick a friend for a some light lifting:
Return the rocks to their resting spot and we continued our jog down to the fire station. Circled up and everyone completed 25 Carolina Dry Docks OYO.
At this point we had reached our final destination (sort of), which was the South Hall neighborhood just across McKee Rd from the fire station. Made our way down South Hall Dr into the neighborhood and made a quick stop at the first side street to gather the 6.
Continue down the main drive into South Hall with 2 more stops along the way, prior to our final destination, with LBCs x 25 IC at Stop #2 and Flutter and Dolly x 15 IC at Stop #3. One last straightaway on Warwickshire Ln and we arrived at Derbyshire Dr for the main event.
Derbyshire Dr is about 1/4 mi long with a nice little up and over to a dead end. 4 decorative street lights spaced evenly along the length of the street. Perfect set up for a modified Triple Nickel.
Idea was to run up and over Derbyshire Dr, stopping at east light post along the way and with a final stop at the end for 5 reps of the called exercise at each stop. Plank and wait for the 6 a the end of each round. Completed the following exercises during the series:
At the wrong end of Derbyshire at the end so we alternated Lunge Walk and Sprint between each of the light posts and the other end at Warwickshire before heading back to the launch point. Made our way back to McKee Rd Elementary with a couple stops along the way to gather the 6.
COT
NMM:
Announcements:
4 PAX, including one visitor from F3 Gastonia (welcome Hushpuppy), ventured out to McKee Rd Elementary for a holiday weekend workout. It was toasty so we attempted to find shade when we could. After quick introductions around the VSF, YHC led the small group out at 0700ish. No late arrivals this week, so O’Tannenbaum and Floor Slapper must have been DR.
Short loop to the lower parking lot beside the soccer fields and we circled up for COP:
With the warm-up out of the way, found our way over to the rock pile to pick up a coupon to be toted from spot to spot and used as necessary. Tried to provide ample warning that we would be carrying the rocks for a while, but Cold Cuts may not have understood the ramifications as he decided to pick a hefty coupon.
With rocks in tow we headed back over to whence we started and found some turf over by the lower parking lot. Time for a little stationery lifting:
Wrapped up our stationery lifting and then instructed PAX that they could temporarily set their coupons aside. Time for a round of 4 Corners with some 17s mixed in. Grassy area behind the lower parking lot had a few practice areas lined off and decided this would make a nice area for 4 Corners. Field was chalked off into a couple soccer field shaped areas, so picked the driest one and instructed the PAX to complete round of 4 corners with stop in each corner for mix of Merkins and LBCs (16/1, 15/2, 14/3, etc, all the way to 1/16). Result was 4 loops around the shrunken field (blatantly stolen from workout Heartbreaker as led at Dromedary a few times).
Once we wrapped up that nonsense we grabbed our coupons and headed over to back of the school for couple rounds of PC:
Looking for a bit more shade, we grabbed our coupons and headed over to the Nature Trial behind the school. Gathered around the benches at the entrance to the trail for the following:
Enough work with the coupons so we grabbed the rocks and took them back to their resting spot. It was at this point when Cold Cuts started having 2nd or 3rd thoughts about the rock he had chosen. Of course, he refused any assistance when offered.
Once we had made our way back to the rock pile and returned our coupons we headed back to the front of the school. Circled up for a quick visit from Jack Webb, completing 1 Merkins/4 Air Presses and working our way up to 7 Merkins/28 Air Presses.
5 minutes left so we finished up with some Mary including Dollies, Flutter, Back Scratchers, and Freddie Mercury.
COT
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Announcements: