A Tar Heel and a Blue Devil combined to test 12 PAX at McKee Road Elementary. As of now no earthquakes to report or other earth shattering events as alumni from two heated rivals each took 1/2 hour to push the PAX to their limits. SF was planted firmly in the soil and promptly at 0700 we headed out to get some work done on a 50 degree December morning. Have to enjoy these days while we can as you know it is going to turn colder soon.
YHC took the first half lead and led the PAX on a little run down to the bus parking lot, mixing in a little backwards run on our way. Once there we circled up for COP:
Time to head over to the track for a round of 7s. We lined up on one side of the track. Ran across the track infield and completed 6 CDD. Ran back to other side for 1 Jumping Lunge/SMC (each leg). Continued this cycle with 5/2, 4/3, etc. As leaders finished, we planked up to wait for the 6 before heading over to the wall at the front of the school.
At the wall, instructions were given to complete 3 stations. BTW Wall Walk for 15-20 feet, Broad Jump across the bus parking lot, and then Plank Walk on the curb for 20-25 feet. At this point Joker commented about how much he enjoyed that set. Felt obligated to keep the PAX happy so we completed another round.
Once the 2nd round was completed YHC led the PAX back over to the bus parking lot for a Suicide Ladder.
Finally, head over to track infield and we circled up for 6 MOM. Completed the following:
With the first 30 min on the books, YHC handed the keys over to Floor Slapper for 2nd half. Floor Slapper led the PAX behind the school and we circled up for mini COP:
Made a short mosey over to the back playground for some Circuit work:
With the fog finally lifting, Floor Slapper led the PAX over to the Nature Trail. Gathered at the benches and completed 25 dips & 20 derkins. Trail run. Repeat the 25 dips & 20 derkins. Next we completed 25 squats and 20 lunges before completing another trail run. Repeat the 25 squats & 20 lunges. 1st run around the trail was a bit of a cluster as Joker led us on a off road/route/trail adventure. Hard to see the path with all those leaves. May need to bring out a rake with us in the upcoming weeks.
Once we were back at the entrance to the nature trail instruction was given to bear crawl back up the hill to the service road.
Head over to the wall at back of school and find a piece of wall for PC:
Partner up with PAX of similar speed for CMIYC around the school. Partner 1 heads off around the school. Partner 2 completes 5 merkins and then takes off to catch Partner 1. Once reunited, Partner 1 completes 5 merkins and Partner 2 continues the run back to launch point.
Finish up with round of Mary including Freddie Mercury, Russian Twist, modified version of Dying Cockroach, Dolly and Flutter.
COT
NMM:
Announcements:
(Posted on behalf of O’Tannenbaum)
8 men showed up at McKee Rd Elementary for the start of the weekly beatdown at Area 51 and a 9th joined us during the COP. Shovel flag was planted in the turf and O’Tannenbaum led the group for a slow mosey through the lower parking lot near the soccer fields and over to the lower field. OT took a deliberate pace in order to allow any late stragglers to find us, but none showed us. After circling up for COP in the lower field and completing the first couple exercises, Beaver joined the group after utilizing his bloodhound talents to track us down.
COP:
Now that we have properly warmed up, time to make our way to the infield of the track at the front of the school. Partner up in the middle of the infield and each partner runs to opposite ends of the infield. Run back to middle of the infield for 10 Hand Slap Merkins. Rinse & repeat x 4.
Head to fence around the small playground behind the school. Complete bug/plank walk the length of the fence and then complete 20 Decline Merkins w/ feet on fence. Rinse & repeat x 2.
Time to work on the arms and legs, so we made our way back over to the soccer field and everyone claimed a cinder block. Carry blocks to the other end of soccer field for some circuit work. Complete the following:
Mosey to the back of the school to the historic NC playground, stopping at the top of the lower lot for backwards bear crawl up the hill to the school grounds. Find a stump and complete 3 rounds of the following:
Move over to the disc golf course and line up at the disc golf hole for some 7’s:
Back to launch point for 6 MOM:
COT
NMM:
Announcements:
10 men showed up at Calvary Church for another weekly edition of The Rock. With Chelms having double booked Qs for this Saturday, YHC stepped in to take the Q here while the old man took the reins down at Day Zero. Had 10 of us at The Rock and only 6 up the road. Enough said.
Welcomed 2 FNGs as we gathered around the VSF and the proper F3 disclaimer was given before we headed out on our tour of the grounds. Started off with a nice easy run through the vast parking lots, while mixing in some high knees and butt kickers, before circling up in the parking lot back near Entrance 4 for the COP:
Made our way over to the top of Entrance 4 where we would begin the serious work. For those of you who have visited Calvary for The Rock or Anvil, you are familiar with the nice hill at Entrance 4. Instructions were given for 11s here, with Prisoner Squats at the bottom and LBCs at the top. Thanks to Gummy, co-site Q, for the reminder to watch for cars entering and exiting at Entrance 4 while we were making our way up and down the hill. Had a few brief interludes as several congregation members/volunteers made their way in and out of the church grounds.
Once we completed the 11s, the leaders assumed the Plank position until the 6 finished. Didn’t have to wait long as we had a strong group this morning. Quick series of RHH, RLH, LHH, LLH & 6 inches before we headed just up the driveway to find a nice lifting rock. Headed over to the parking lot with our rocks and lined up for a little arm and shoulders work:
Return the rocks to their resting place and time to continue our tour of the AO. Calvary grounds offer a lot of terrain to cover with a nice variety of options. We headed across the parking lot towards the Church and then down to the base of North Face. With my normal Saturday post being Area 51 at McKee Rd Elementary, wanted to make sure we hit NF this weekend while I was visiting. PAX lined up along the base of NF and instructions were provided as follows:
Once everyone completed Rd 3, we made our way over to the Hot Box near the soccer fields. With the church getting set for another Saturday of soccer games, the PAX were excited to find a nice selection of snacks set out on a table near the concession stands. No time to enjoy though as we had work to do. Time for a little circuit work with a nice little run after each round. Completed the following:
Few minutes left, so we headed back to launch point for some Mary:
COP
NMM:
Announcements:
(Posted on behalf of Lobsta Roll)
Happy Halloween and another Lobsta Roll Q. That makes 3 for the week. Q is sure by now some are getting tired of Lobsta but who ever really gets tired of Lobsta. . .
We started our journey by going off-campus along the mile-ish route that takes us up McKee to the firehouse and back around through Cold Cuts (MIA) hood. Along the way we stopped a couple times for moving COP with SSH x 50IC, IW x 50 IC & Merkins x 25 IC.
Next up some block work on the soccer field. Exercises were Goblet Squats, Shoulder Press, Block Curls, and Tricep Extensions:
Return the blocks and off to the playground by the launch point. . .Partner up
Circle up for 2 mins of Superman and Banana (aka reverse superman), alternating every 30 secs from superman to banana
COT
NMM:
Announcements:
With YHC arriving right at 0700 hours after having to take time to feed all the animals at the homestead, PAX was thankful that designated Q had arrived and they wouldn’t have to play Rock, Paper, Scissors to see who would lead. SF was planted in the turf and we headed out for a solid 60 minutes of work.
Headed down to the bus parking lot and then around to the far end of the track infield for COP:
Enough of the warm-up, time to get moving. Head up McKee Rd for a nice jog, mixing in some high knees, butt kickers and backwards run, until we made our way to the neighborhood Pop Tart had introduced the PAX to several weeks ago. With 0700 start time, felt it was safe to utilize the streets without disturbing the residents. Gathered the PAX and called for a round of 7’s from the front entrance down the main drive about 75-100 yards.
Good start to the morning, so we ventured further into the neighborhood, heading down the main drive around the roundabout and made our way to the bottom of the hill. Good spot for mini Ark loader.
Enough visiting with the neighbors. Time to make our way back to campus for the rest of the workout. Headed back down McKee Rd and stopped at far end of the track. Karaoke half the length of the straightaway facing the road and then flapjack for Karaoke second half facing the school.
Continue the run back to launch point and find a spot on the wall at front of school for round of People’s Chair.
Head over to the playground for a WIB type circuit:
Circle up in the grass behind the school for 10 MOM:
Mosey back to front of school and circle up for Jack Webb:
Find a spot on the wall and take a seat for round 2:
Circle up for COT
NMM:
Announcements:
(Posted on behalf of Squid)
7 PAX decided to post on a morning with a little mist falling and gray skies. No problem setting up the SF as the previous couple days of moisture had softened up the soil at McKee Rd Elementary. With the 0700 hour upon us, Squid led the group on a Indian Run (aka Sprint) around the school for a 2 lap warm-up. Beaver and Happy joined us as we were wrapping up lap 2.
COP for warm-up in the teacher parking lot:
Head over to the track for 4 Corners on the track:
Head over to covered walkway for Circuit Training:
After strong opening stanza, time for Ab intermission:
Mosey back to playground by the launch point and divide in to 2 groups:
Few minutes left so we headed over to the wall at front of school for round of PC, led by YHC:
COT
NMM:
Announcements:
First work-out for YHC since the BRR the weekend before. Purposely took the previous week off to give the legs a break after several months of training leading up to the CSAUP event up on the Blue Ridge Parkway. Four other PAX joined me at McKee Rd Elementary as the SF was planted near the playground at the front of the school. With O’Tannenbaum & Beaver casually making their way over as the clock struck 0700, the first 4 headed out to get a start on their Saturday, soon to be joined by Floor Slapper (will give him a pass as it was his birthday).
Group jog around the soccer field with some high knees & butt kickers and then we circled up, sort of, for the COP:
During COP, discussion centered on Nakatos vs Kabutos and whether they were kid appropriate. Floor Slapper headed there for his bday dinner w/ the kids on their maiden voyage there.
Head over to the lower parking lot for some parking lot suicides:
Make our way over to the Rock pile and find a lifting rock. Return to the light pole in middle of soccer fields for the Mutated Starfish:
Mosey over to the back playground with the NC historical landmarks for some circuit work:
Find area with some grass and circle up for 6 MOM:
Continue back around the school and head over to the Nature Trail:
Jog it back to the front playground and circle up for a little Jack Webb
And that’s a wrap
NMM:
Announcements:
Started with 8 this morning at Dromedary and finished with 7. Stump Hugger came out for a pre-run with Bratwurst and then had to leave before COP for early start at work. Good to see you this morning Stumpy and kudos on posting for pre-run at 0500. With Bananas traveling we had to gather around the Virtual SF before heading out to cover some terrain. With all the focus lately on the sprawling student parking lot and the front of the school, decided it was time to revisit the fields behind the school. And so we were off for a slow mosey across the parking lot and around the high school.
Stopped along the way for Incline Merkins on the curb x 20, continued with high knees and butt kickers, another pause for Decline Merkins w/ feet on the curb x 10 IC, and then finished the mosey around the high school to the soccer practice field behind the tennis courts.
COP:
Nice warm up run and a few exercises to get the blood flowing. Time for a little field work. PAX lined up on the goal line and we first led off with Karaoke down the soccer pitch and back. Next we completed a backwards run down and then regular run back. Nice flat surface and not too many uneven spots to worry about, but that would change.
With that completed we headed over to base of hill next to the soccer fields for some 7s. Ran up the hill and completed 6 merkins and then back down the hill for 1 prisoner squat. Continued the cycle for 5/2, 4/3, etc. Not a huge hill, but it definitely added something a little extra to the 7s. Soft Pretzel commented on the uneven terrain and how he hoped he did not turn his ankle before BRR. Right there with you and definitely don’t want to see anyone on F3 BRR SOBs (or any other F3 team for that matter) head to the IR this close to D Day. 4 legs is plenty and not looking for any extra credit.
Once everyone was done with that round we headed off for the benches near the tennis courts for a little circuit work:
With that round of circuit work behind us we headed down to the lower football practice field. Nice smooth even surface for The Stack:
Having explored a good amount of the back of the AO we headed through the open area between the Middle School and the High School. Bus drivers were gathering in the Bus parking lot, but no catcalls this morning. Must be too early in the school year. Made our way around to the Middle School patio area for another round of circuit work (civilian count):
Head down to the track for a quick lap and then we headed back to the launch point for 6 MOM. Went around the circle and each PAX member called an exercise and led the count:
COT
NMM:
Announcements:
Another strong group showed up at McKee Road Elementary for our weekly downpainment at the workout that got it all started in Charlotte South, Area 51. YHC planted the shovel flag early and took part in 2 mileish pre-run. No other PAX along for the fun, but that was more YHC’s fault as no pre-blast and the Tweet announcing the pre-run did not go out until later in the evening. As I arrived back at the school I found Cold Cuts and Croissant ready to go and soon we were joined by 5 other PAX for the morning’s festivities.
With clock indicating 0700 hours and O’Tannenbaum rolling in right on time, we headed out to the newly irrigated soccer fields for a brief warm-up. Jogged across the soccer field and mixed in some backwards run, high knees, and butt kickers and ended up in the lower parking lot for COP:
With everyone warmed up, led the group over to the small grassy area behind the lower parking lot. As anyone who has worked out when I’ve Q’d knows, YHC is not real creative when it comes to planning out work-outs. Stick to the bread and butter and try to mix it up from week to week. With that said, had the PAX line up for Merkin Ladder.
With that done, we mosied across the soccer field over to the rock pile. PAX were instructed to grab a lifting rock and then head down to goal line of soccer field. There was some skepticism when YHC indicated lifting rock, but PAX followed instructions and grabbed man sized boulders. As promised, no running with the rocks was involved, even if there was some running to follow (always good to check the fine print).
Completed the following:
Return the rocks to their rightful resting spots and then we had a nice leisurely stroll to the back playground area w/ NC landmarks. At this point, Qs plan was pretty evident. Complete some exercises, mix in a little run, etc. So for this round we completed the following:
Enough running for now. Good time for a little Mary to change things up:
After that short intermission we headed up the front playground for another round of circuit work. With Salt Lick in attendance, had to make sure we worked in some pull-ups. Mixed in some Dips & Jump Squats for good measure, as follows:
As is typical for an YHC led work-out, had to work in some People’s Chair. Cold Cuts made mention that it must be a favorite of mine. In reality, it is brief respite to formulate any last minute modifications or additions to the Weinke. Therefore, completed the following:
Ready now to get back after it, we headed over to the parking lot for a little island hopping, parking lot island that would be. Teacher parking lot is a good 75-100 yards long with island at each end. In keeping with the earlier theme of exercise with short run in between, PAX were instructed to complete a CDD double loop. Start with 5 CDD, run to other island, 10 CDD, run around island & back to start, 15 CDD, back out to island, 20 CDD, then complete lap 2 with run back to start.
2 minutes left, so we made our way over to grass/dirt lawn at front of school. Circled up and completed LBCs x 50 IC.
COT
NMM:
Announcements:
(Posted on behalf of Cold Cuts)
No Doom and Gloom at McKee this Saturday. The oppressive heat and humidity decided to give us a break this week. The Q decided today was a perfect day to bring some added pain…toys…heavy toys. Some legends and newer PAX joined the fun for a good old beat down. Here is how we did it:
Q led the 12 PAX on a good old mosey through the local neighborhood. Mid-run he had the group stop for the usual warm-up:
Still hanging out in the middle of the street, the PAX now were in for some fun. A Pyramid of Merkin Pain:
Now back down the Pyramid of Merkin Pain:
Had 80 push-ups of fun…now mosey down the street to do 20 Jump Squats followed by a mosey back to the school for some fun on the wall.
Time to mosey again, this time to the front of the school where the Q had a nice surprise for the PAX. Everyone paired up to form 6 teams. One PAX would run the length of the school front while teammate would work his Pain Station. Then flapjack. The Pain Stations consisted of the following:
Every PAX completed each station w/ run between each station.
Next we went back to the wall for a nice treat:
Wrapped up the morning by taking a stroll over to the playground set for the following:
And to top it all off, Q led PAX through series of Planks and round of LBCs x 100
COT
NMM: