Author Archive Abacus

Best Way to Stay Warm is to Keep Moving

SF was planted at McKee Rd Elementary for another weekly episode of Area 51.  At the start, 8 PAX gathered and headed out into the Gloom to get their weekend started off right with Twister taking the reins for the first 1/2 of the workout.  We would eventually finish up with 9 PAX.  After short jog over to the parking lot by the soccer fields we circled up for COP:

• SSH x 20 (IC)

Short interruption as the PAX quickly expanded by 2 as a couple four legged friends joined us to see what all the fun was about.  After greeting everyone and conducting the mandatory sniff exam, the two canines rejoined their owners and headed off to other adventures.  Couldn’t officially count these two in our final #51Counts as they did not technically complete any reps.

• IW x 20 (IC)
• Slow Squat x 15 (IC)
• 20 1 Legged Merkins OYO

Enough of a warm-up, time to get the PAX moving.  Twister gave the instructions for PAX to run down to the fire station and through the back entrance of the nearby neighborhood before heading back to the AO (approximately 1 mile, give or take a 1/10).  Plank it up at the stumps when run completed and wait for the 6.  (It was during the run that we reached our final headcount of 9 PAX.  More on that in NMM)

After planking it up as we awaited the last few PAX the following circuit was completed:

• 10 Bulgarian Split Squats, w/ Left Leg on stump
• 20 Decline Merkins
• 10 Bulgarian Split Squats, w/ Right Leg on stump
• 20 Incline Merkins
• 25 LBCs

Mosey to entrance to the Trail

• Bear Crawl up the hill at entrance
• Crab Walk back down the hill
• Complete a loop around the trail
• 25 dips on the benches
• Complete a loop around the trail
• 15 Bulgarian Split Squats, w/ Left Leg on bench
• Complete a loop around the trail
• 15 Bulgarian Split Squats, w/ RIght Leg on bench

Jog over to playground behind the school

• 10 hanging knee raises

Twister hands off to YHC for 2nd half

Mosey over to back wall of school

• PC x 60 secs (w/ Hands out front, Hands over head, 15 air presses)
• Lunge walk about 20-25 yards
• PC x 75 secs (w/ right foot up, left foot up, lower it 2 inches)
• Lunge walk about 20-25 yards

Head back over to the stumps for some circuit work

• At stumps complete 10 Jump-ups/Step-ups, 20 Tire hops
• Run to front playground
• Complete 10 Pull-ups, 20 Dips
• Run back to stumps and plank it up (RA/RL high, LA/LL high, six inches)
• 10 Jump-ups/Step-ups, 20 Tire hops
• Run to front playground
• Complete 10 Pull-ups, 20 Dips
• Plank it up and wait for 6

Time to move over to rock pile and find a friend

• Rock Curls x 20, Rock Presses x 20, Goblet Squats x 20, Tricep Extensions x 20
• Rinse & repeat x 2 (w/ 15 reps & 10 reps)

Return the rocks and head down to soccer field and circle up for 6 MOM

• Dolly x 20 (IC), hold’em
• Flutter x 20 (IC), hold’em
• Rosalita x 20 (IC)
• Mason Twist x 20 (IC)
• Back Scratchers x 20 (IC)
• CCV x 10R (IC)
• CCV x 10L (IC)

Line up on goal line for the following:

• Run to midfield at 75%
• Back to goal line at 75%
• AYG length of field and then mosey back to launch point

COT

NMM:

• Started the morning off with 8 PAX when we launched the workout.  Completed the COP and started the run to the fire station.  YHC was following Lobster Roll at the start of the run and heard another PAX quickly approaching from the rear.  Expected to see Joker or possibly Slapshot overtake me.  However quickly realized it was DK as he breezed by, maintaining his recent routine of arriving at 0701/0702 (approaching 0705 or so this a.m.) at Area 51.  Not long after when Joker came flying by as well.
• A good amount of running called for by Twister, who admitted he hated running as we went along.  Strong effort to lead in an area that one is not a fan.
• Good to see Wojo (2.0) out with Floor Slapper.  The two of them were enjoying a boys weekend.

Announcements:

• Joe Davis Run (5k/10k options) sign-ups still ongoing.  Come out and support Rock Thrill and his family at the Baxter Y in Fort Mill on 1/10/15 as they raise money for Keystone, York County’s local authority on substance abuse and addicition.
• Look for additional information on 2nd F event scheduled for evening of 1/10/15 at Regal Stonecrest, F3 Area 51 viewing of “Unbroken”

Rest Easy, Area 51 BB is now Live

(Posted on behalf of Lobster Roll)

After a few late arrivals, 7 PAX departed from the VSF and were off and running.  Quick loop to the cinder block pile to collect a companion for today’s session.

Part 1 consisted of 4 stations along a 1 mile route (carrying the cinder block of course)

Station 1:

• 25 x SSH (IC)
• 20 x Merkins (OYO)
• 25 x IW (IC)
• 20 x Incline Merkins on the Block (OYO)
• 25 x Block Squats (IC)
• 20 x Decline Merkins w/ feet on Block (OYO)
• 25 x Calf Raises (IC)
• 20 x Staggered Merkins w/ Left Hand on Block (OYO)
• 25 x LBC (IC)
• 20 x Staggered Merkins w/ Right Hand on Block (OYO)

Station 2:

• 5 Burpees after each of the following:
• 20 x Block Shoulder Press
• 20 x Block Bicep Curl
• 15 x Lying Down Tricep Extension (IC, each side)
• 15 x Back Row w/ Block (IC, each side)
• 25 x Flutter (IC, w/ Block over head)

Station 3:

• 25 x SSH (IC)
• 20 x Merkins (OYO)
• 25 x IW (IC)
• 20 x Incline Merkins on the Block (OYO)
• 25 x Block Squats (IC)
• 20 x Deline Merkins on the Block (OYO)
• 25 x Calf Raises (IC)
• 20 x Staggered Merkins w/ Left Hand on Block (OYO)
• 25 x Dolly (IC, w/ Block over head)
• 20 x Staggered Merkins w/ Right Hand on Block (OYO)

Station 4:

• 5 Burpees after each of the following:
• 20 x Block Shoulder Press
• 20 x Block Bicep Curl
• 15 (each side) x Lying Down Tricep Extension (IC)
• 15 (each side) x Back Row w Block (IC)
• 25 x Mason Twist (IC)

Return the cinder blocks and head to the playground

• 10 x Pull-ups
• 20 x Merkins
• 30 x Dips

Wrapped it up with 6 MOM

COT

Per Lobster Roll, lots of hard work by these men.  Great job all.

Making Preparations for Turkey Day

With Thanksgiving less than a week away, 8 men decided to post at Area 51 at 0700 on a frosty, 26 degree Saturday morning.  Soccer season is pretty much over, so dad’s had morning open with no pending 2.0 games/practices.  SF was planted in the cold turf at McKee Road Elementary and with everyone in tow, Twister led us out on a little jog over to the parking lot by the soccer fields.  Circled up for COP:

• SSH x 20 (IC)
• IW x 20 (IC)
• Ski Abs x 14 (IC)

Enough of a warm up, let’s get moving to generate some warmth.  Indian Run over to the track.

Line up along the track for a little work on the track infield:

• Karaoke right across the track infield
• Karaoke left back
• Butt Kickers across
• Backwards run back
• Bear Crawl across
• Crab walk back

Partner up along the track for a little partner work:

• P1 wheel barrow across the track infield
• P2 wheel barrow back
• Partners complete 20 Larry Craig’s (Hand slap merkins)
• P1 Partner Carry P2 across the track infield
• P2 Partner Carry P1 back
• Partners complete 20 Larry Craig’s

Jog around the back of the school to the logs:

• 10 Jump-ups
• 20 Donkey Kicks on the back wall of the school
• 10 Step-ups right leg
• 20 Donkey Kicks
• 10 Step-ups left leg
• 20 Donkey Kicks

Grab a piece of wall for People’s Chair:

• PC x 90 sec (Lower your arse 6 in., Arms Out, Left Leg out, Right Leg out)
• PC x 60 sec (Air Press x 30 IC)

Plank for 2 minutes

2nd Half – Abacus on Q

Complete 4 corners around the school building:

• Corner 1 – Dolly x 20 (IC), Flutter x 20 (IC), LBC x 20 (IC)
• Run to Corner 2 (playground behind the school) – Pull-ups x 10, Step-ups x 20, CDD x 20
• Run to Corner 3 at track – 7’s across track infield with Merkins & Squats (1 Merkin/6 Squats, 2 Merkins/5 Squats, . . . . 6 Merkins/1 Squat)
• Jog to Corner 4 at front playground – 10 Pull-ups, 20 Dips, 20 Incline Merkins
• Rinse & Repeat with following exercises in 4 Corners:
• C1 – Rosalita x 20 (IC), Back Scratcher x 20 (IC), CCV x 10R (IC), CCV x 10L (IC)
• C2 – Hanging Knee Raises x 10, Step-ups x 20, CDD x 20
• C3 – 7’s across track infield w/ LBCs & Jump Squats
• C4 – Pull-ups x 10, Dips x 20, Decline Merkins x 20

COT

Moleskin:

• Definitely a nip in the air as we gathered around prior to 0700 launch.  PAX quickly switching over to winter gear.  With that in mind, may want to check out Mudgear website, http://f3.mudgear.com/, for winter gear options.
• Twister definitely had the adrenaline flowing as he led the PAX out to start the workout.  Jog over to parking lot for COP was a controlled sprint.  Had a nice plan laid out for his 2nd Q.
• Donkey Kong seems to have an extra gear or two whenever the bear crawl is called for.  Dude just takes off.
• Joker and Turkey Leg pushing a pretty good pace for the 7’s.  Make it look easy even when it’s not.
• Good to have Huggy Bear back out there with us for another weekend beat down.  Continues to work hard and put forth a strong effort.

Announcements:

• F3 Area 51 X-mas party is 12/6 at Sycamore Brewery.  Signs up and payments through PayPal were due 11/20.  Let Prohibition know if you still interested.  HCs were due to Brewery by 11/20 deadline, but may still have space available.
• Joe Davis Memorial Resolution Run is scheduled for 1/10/15 in Fort Mill.  Options include 1 mile Fun Run, 5k Run/Walk, 10K Run/Walk.  Come out and support Area 51 PAX member Rock Thrill and his family as they work to raise awareness about help available for those struggling with addiction.  Pre-blast/registration links can be found at:  http://f3nation.com/2014/10/17/2015-joe-davis-memorial-run-preblast-registration/
• Chelms and YHC are forming a team, Team Chepul Hill, to participate in Charlotte Brain Tumor Race to help raise money for National Brain Tumor Society.  Team Chepul Hill created to support our younger brother, Bill, who is battling brain cancer.  Charlotte race will be held 3/21/15 at Marshall Park.  Link to our team page can be found at:  http://www.braintumorcommunity.org/site/TR?team_id=71982&pg=team&fr_id=2420&et=rooeuNcYZa7hnaNhPhYw_Q
• Area 51 scheduled for normal time next Saturday, 11/29.  Lobster Roll is the scheduled Q.

Smorgasbord of Treats

Despite the colder than typical early November temps, 5 PAX made the wise decision to rise early on their Saturday morning and post at Area 51, though we originally started with just 3.  We gathered around the VSF as YHC brought the shovel but left the flag in his garage.  After brief discussion of how Huggy Bear got his F3 name we headed out into the Gloom to see if we could warm things up a bit.

Warm-up jog around the soccer field and then gather around for COP at end nearest the school.  With only 3 of us at the start had to determine where to look as we began the exercises.  As Joker mentioned afterwards, feels a bit awkward looking directly at another PAX member but nowhere to hide when only 3 of us to start off.  Thankfully, O’Tannenbaum and Donkey Kong arrived 2-3 minutes into the COP and provided a distraction.

COP:

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

Head over to light pole at midfield and gather round for the Starfish:

• 5 burpees, run to 1st light pole, 15 wide-arm merkins
• back to midfield, 5 burpees, run to 2nd light pole for 15 squats
• continue pattern with 15 CDD at 3rd light pole, 15 LBC at 4th light pole, 15 hand-release merkins at 5th light pole
• Plank it up at midfield and wait for PAX to finish

Jog over to track for a couple of laps w/ 4 stops each lap for called exercise:

• Lap 1: called exercises in the 4 turns were SSH x 20 IC, Staggered Merkins x 20 (IC) (10R/10L), Squats x 20 OYO, CDD x 15 OYO
• Lap 2:  PAX called out exercises in 4 turns, Joker – LBC x 20 IC, Huggy Bear – Lunges x 20 IC, O’Tannenbaum – Diamond Merkins x 10 IC, Donkey Kong – ?
• Lap 3: Run lap with no called exercises in corners

Mosey over to wall at front of school for PC:

• PC x 60 sec (hands out front, hands over head, 15 air presses IC)
• Lunge walk across bus parking lot
• PC x 60 sec (Right leg up, left leg up)
• Lunge walk across bus parking lot

On the move again as we headed to the back playground for some circuit work:

• R1: 10 Pull-ups, 20 Step-ups, 20 Dips
• R2: 10 Pull-ups, 20 Step-ups, 20 Dips
• R3: 10 Pull-ups, 20 Step-ups, 20 Incline Merkins

Time for a little run so we found our way over to the nature trail behind the school:

• Complete loop around trail (if you can follow it with all the fallen leaves) and then complete bear crawl up the hill at the entrance to the trail.  LBCs x 30 OYO

Can’t forget the core, so we circled up in the grass behind the right side of the school for 6 MOM:

• Flutter x 20 IC
• Rosalita x 20 IC
• Backscratcher x 20 IC
• CCV x 15R IC
• CCV x 15L IC
• Protractor

Just enough time to wrap up the work-out with some sprint work back on the soccer fields.  Line up along the end line at the soccer goal and complete the following:

• Run goalpost to goalpost at 75%
• Run back at 75%
• High Knees halfway, run at 75% for rest
• Butt Kickers halfway, run at 75% for rest
• Karaoke facing the parking lot halfway, sprint 2nd half
• Karaoke facing the woods halfway, sprint 2nd half
• AYG down and back the length of the field

Head back to the launch point

COT

Moleskin:

• Goal was to keep the PAX moving with the cooler temps in order to generate some body heat.  Mission acccomplished.
• Looked like we were going to have small turn-out at start with just Joker, Huggy Bear, and YHC there as the clock indicated 0700.  Donkey Kong and O’Tannenbaum rolled in 2-3 minutes into the COP to fill out the group.  With the M out of town/away for the morning, O’Tannenbaum hit the Snooze a couple times before deciding not to mail it in.  Glad you both could join us.
• YHC completed trifecta of Qs for the week after subbing in for Bananas on Wednesday at #F3Dromedary and leading #F3Centurion on Friday.  Tried to mix it up each day other than some of the COP exercises.
• Thank-you to DK for showing us the way on the trail as YHC was finding it a bit of a challenge to stay on the path with all of the fall leaves covering everything up.
• Nice effort put forth by all the PAX.  Thanks for letting me lead.

Announcements:

• HCs needed for F3 Area 51 X-mas party to be held on 12/6/14 at Sycamore Brewery.  Deadline for sign ups and payments through Paypal is 11/20/14.  Prohibition is event Q.
• Sign-ups ongoing for Joe Davis Memorial Resolution Run to be held 1/10/15 at Baxter Village YMCA in Fort Mill.  5k/10k options with money raised going to benefit Keystone, York County’s local authority on substance abuse and addiction.  Sign up and support Area 51’s Rock Thrill and his family as they raise money and awareness for a great cause.
• Turn in those slightly used work-out shoes for the #SoleRedemption shoe drive for Charlotte Rescue Mission.  Drive will continue through 11/22.

Should I Stay or Should I Go Go?

41/42 degrees and a nice drizzle falling on the first Saturday in November.  What better conditions could one ask for, for a quick 60 minute workout, to get your day started off right.  At least that’s what I convinced myself as I headed over to McKee Road Elementary to Q the Area 51 workout this weekend.  Silently I was hoping that maybe everyone decided to fartsack and I could just head to coffeeteria a little early.  Pulled into the parking lot around 6:50 and found it to be empty.  Have to admit the thought of a quick drive thru and then head on my merry way did cross my mind.  However, decided to wait a few minutes to make sure no one else showed up as a couple of the regulars, Floor Slapper, O’Tannebaum, etc, usually arrive right around 0700/0701 on the weekend.  Couple cars passed by before a set of headlights turned into the school parking lot and Beaver made his way to our normal meeting spot.  Climbed out of car, gathered the shovel flag and greeted Beaver.

As we walked over to the launch area Beaver asked what the protocol was for mornings like this when only 2 PAX members showed up and the weather was less than ideal.  Probably did not deliver the answer either he or I wanted to hear but told him that we would soldier on as usual.  Again, had to resist the temptation to call it a morning & go grab a nice hot cup of coffee.

Not long after another car slowly pulled into the lot and Donkey Kong climbed out his car.  With the PAX all set and the clock indicating that it was 0700 we headed out into the gloom to see what kind of fun we could conjure up.

Slow jog to lower parking lot beside the soccer fields and circle/triangle up for COP:

• SSH x 30 (IC)
• IW x 25 (IC)
• Low Slow Squat x 20 (IC)
• MC x 25 (IC)
• Parker Peter x 25 (IC)

Properly warmed up, YHC led the PAX to other end of soccer field parking lot and provided directions for what was to come next:

• Run approx. 1/2 mile to fire station & then complete 25 CDD & 25 Squats
• Plank it up and wait for PAX to finish exercises
• Run approx. 1/2 mile back to McKee Rd Elementary & then complete 25 CDD & 25 Squats
• Plank it up and wait for PAX to finish exercises

Head back over to other end of parking lot & circle/triangle up for following exercises:

• Merkins x 10 (IC)
• Staggered Merkins x 10R (IC)
• Staggered Merkins x 10L (IC)
• LBC x 25 (IC)

Line up on curb on far side of parking lot for 7’s:

• Run across parking lot, complete 6 CDD
• Run back across lot, complete 1 Jump Squat
• Cross the parking lot, complete 5 CDD
• Back across the lot, complete 2 Jump Squats
• Keep this up for 4/3, 3/4, 2/5, and 1/6 reps of CDD/Jump Squats

That was fun.  Rain is falling pretty good now.  Might as well head over to the stumps for a little circuit work:

• Complete 20 Step-ups (10 each leg), 10 Decline Merkins, 10 Tire Hops
• Rinse & Repeat x 2

Mosey to back of school and line up along the wall for PC/BTW combo:

• PC x 60 sec
• Run out to service road behind school, SMC x 20, jog back to wall
• PC x 75 sec
• Run to service road, LBC x 25, jog back to wall
• BTW x 20-30 sec
• Run to service road, Dolly x 25, bear crawl back to wall
• BTW x 20-30 sec
• Run to service road, Flutter x 25, crab walk back to wall

Time to find a little shelter in front of the school.  Nice sidewalk area with covered walkway.  Wonder why I didn’t find this spot earlier (as DK quickly pointed out).  Perfect spot for a little Jack Webb:

•  1 Merkin, 4 Air Presses up to 10 Merkins, 40 Air Presses (Wouldn’t you know it.  Ideal weather for JW to make a quest appearance.  PAX powered through it and seemed to enjoy a respite from the rain.)

OK, 5-6 minutes left.  Let’s head back to the launch point and wrap it up with a little 3 man grinder:

• P1 performs Dips – AMRAP
• P2 heads to other end of Teachers’ Parking Lot and performs Squats – AMRAP
• P3 runs between P1 & P2.  When he reaches P2, P3 tags out P2 and flapjack with P3 performing Squats (AMRAP) & P2 running
• P2 runs back to P1 & then flapjack.  P2 performs Dips (AMRAP) and P1 runs
• Continue until clock strikes 0800

COT

Moleskin:

• Mornings like this are what F3 is all about.  What sane individuals would wake up early on a Saturday morning and head out for a 60 minute workout in 41 degree weather with a nice cool rain/drizzle/downpour.  As hard as it was to resist the temptation to call this one in, always glad that I put the work in after completing a workout in conditions like this.
• Beaver was probably hoping he would find no one in the parking lot when he arrived at McKee Road Elementary.  Hopefully he had no regrets after putting forth a strong effort.
• Donkey Kong quick to point out that the covered walkway in front of the school had ample room for the PAX to complete a nice DRY workout.  Oh well, at least we had a little reprieve.
• Strong work by DK on the BTW.  Even worked in a few 1 arm BTW during the fun.

Announcements:

• Bring your gently used shoes to a workout near you for the Sole Redemption drive.  Area 51 has set a goal of 500 pairs of men’s running/tennis shoes by 11/22.
• Sign up for Joe Davis 5k/10k Races in Fort Mill on 1/10/15.  There will be an F3 regional friendly competition between Area 51, The Fort, Metro, and any other participating regions.
• As always, an honor and a pleasure to be able to lead a workout with a great group of men.

Schoolyard Starfish

9 PAX, including 1 FNG, arrived on this Saturday morning ready to kick their weekend off with 60 minutes of hard work.  SF was planted solidly in the ground at McKee Road Elementary and Floor Slapper led us off into the GLOOM though it wasn’t too gloomy on this beautiful fall October morning in the Carolinas.  After a short jog to the grassy area to the right of school the PAX circled up for COP:

• SSH x 20 (IC)
• IW x 20 (IC)
• MC x 15 (IC)
• Plank walk right x 10
• Plank walk left x 10
• Slow Squats x 20 (IC)

Mosey over to stumps and locate a stump for the start of the schoolyard Starfish:

• At stumps, 10 step ups, 10 derkins, 10 dips
• Run to front playground, 10 Pull-ups
• Back to stumps, 10 step ups 10 derkins, 10 dips
• Run to back of school, 10 donkey kicks against wall
• Back to stumps, 10 step ups, 10 derkins, 10 dips
• Run to entrance of trail, bear crawl up the hill
• Back to stumps, 10 step ups, 10 derkins, 10 dips
• Run to end of paved walkway behind school, 10 Burpees
• Back to stumps, 10 step up, 10 derkins, 10 dips
• Run to end of paved walkway, 10 man maker merkins

Head to benches at start of trail

• 20 dips on benches
• Trail run

Floor Slapper hands off to YHC (Abacus) for 2nd Half

Jog to front of school and fall in behind YHC along the wall:

• BTW wall walk (20-30 feet)
• Lunge Walk across parking lot
• 20 Incline Merkins on curb
• Rinse & Repeat x 2

Mosey over to track and prepare for Four Corners around the track:

• Run lap around track, stopping at each corner for the following exercises
• Corner 1 – Jump Squats x 20
• Corner 2 – CDD x 20
• Corner 3 – SMC x 20
• Corner 4 – LBC x 30
• Rinse & Repeat

Circle up to 6 MOM:

• Dolly x 20
• Flutter x 20
• Rosalita x 20
• LBC x 25

On your feet and make your way over to front playground for a little circuit work

• 10 Pull-ups, 20 Squats, 20 CDD
• Rinse & repeat x 2

Back to launch point and circle up for 2 MOM:

• Dolly x 20
• Flutter x 20
• LBC x 30

COT

Moleskine:

• Floor Slapper unveiled modified version of Starfish.  Rather than lining up at middle light pole in middle of soccer fields and running to outlying light posts, Floor Slapper started us on the stumps behind the school.  Little different course but painful none the less.
• Strong efforts by Cold Cuts & Donkey Kong on the Starfish as they were out front throughout.
• Welcome to Babe, FNG Greg W., brought out by Picasso and Croissant.  Hung in there all morning for his 1st Post.  Keep coming back out as it won’t get any easier but you will get stronger/faster.
• Best wishes to Cold Cuts as he doubles down with the Spartan Beast and the Spartan Super the weekend of 10/25-10/26.

Announcements:

• Donate your used athletic shoes to benefit Charlotte Rescue Mission (CRM). F3 is looking to collect 1,000 pairs of men’s athletic shoes to be donated to CRM.  F3 holds a weekly Saturday workout, Mission I’m Possible, with the men at CRM.  CRM is a Christian-based recovery program focused on the homeless and those battling addictions.
• Looking for a Shoe Q to coordinate the shoe drive for the Area 51 workout site.  Shoe Q will help get the word out about the need for used athletic shoes and collect the donated shoes for the workout site.
• Sign up for the Joe Davis Memorial Run 5K/10K in Fort Mill on January 10, 2015

Four Corners around the School Yard

Friday night YHC tweeted out that the weekly workout known as Area 51 would begin at 0700 and end at 0800 but that what was to happen in between was anybody’s guess.  The main reason was YHC was having Q or “writer’s” block and wasn’t sure what he would have the PAX do during the 60 minutes scheduled.  However, by the next morning things were much clearer.  Arriving with 2 minutes to spare, YHC planted the SF in the ground, greeted the PAX and we were off to see what we could accomplish in 1 hour on a nice fall Carolina Saturday morning.

The Thang:

Head over to the soccer fields for a little warmup run around the perimeter of the fields, mixing in some karaoke, high knees, and butt kickers.  Circle up for the COP.

COP:

• SSH x 20 (IC)
• IW x 20 (IC)
• Squats x 20 (IC)
• MC x 20 (IC)
• Peter Parker x 20 (IC)

Now that we have the legs warmed up a bit YHC led the PAX over to the stumps behind the school for a round of 4 Corners, this one being 4 Corners around the schoolyard.

• Corner 1 – At the stumps, 10 jump ups on the stumps & 15 tire hops.  Plank it up & wait for PAX to finish.
• Corner 2 – Head over to the playground behind the school.  15 hanging knee raises & 20 dips.  Plank it up & wait for PAX to finish.
• Corner 3 – Run up to the track in front of the school and line up on track.  Bear crawl across the track infield & crab walk back.  Plank it up until six is finished.
• Corner 4 – Mosey over to playground in front of school.  10 pull-ups, 20 incline merkins on the curb.  Plank one more time until all the PAX are done.
• Head back to the stumps for Round 2.
• Rinse & Repeat, but this time no planking, no waiting.  Finish the exercises and move on to the next corner as soon as you are done.

After some good cardio work YHC decided to lead the PAX over to the rock pile to work on the arms and shoulders.  Instructions were given to find a rock of suitable size (PAX would not be traveling with rock).  Performed the following exercises:

• Rock curls x 20 (IC)
• Rock presses x 20 (IC)
• Triceps extensions x 20 (IC)
• Goblet squats x 20 (IC)
• Drop the rock and head down to end line of soccer field for some sprints.  Run out past 1st soccer goal and return (approx 40-45 yards)
• Rinse & repeat x 2 (15 reps (IC) on Rd 2, 10 reps (IC) on Rd 3)

Return rocks to their homes and head over to other end of soccer fields for 6 MOM:

• Dolly x 20 (IC)
• Flutter x 20 (IC)
• LBCs x 25 (IC)
• CCV  x 15R (IC)
• CCV x 15L (IC)

Jog back to launch point

COT

Moleskin:

• YHC typically has an idea of things to pick from for a workout the night before he Qs.  Nothing set in stone, but some general thoughts on things that may challenge/push the PAX.  However, as YHC was tweeting out the details for this workout I really didn’t know what I wanted to do for the workout.  However, after a good night’s rest, couple good ideas came to mind.  Liked the idea of 4 Corners, but wanted to change it up a bit.  The four areas around the school grounds lent itself well to this version.  Originally planned to have PAX complete AMRAP in given time, but decided 2 rounds was sufficient after we got into it.
• Lobster Roll out in front, as usual, during the 4 corners with Donkey Kong not far behind.
• Good to have Croissant and Picasso back out with us in the GLOOM.  Kotters.
• Cold Cuts rounding into shape for strong double down the weekend of 10/25-10/26.  He will be running both the Spartan Beast and the Spartan Super.
• Always looking for Q’s at Area 51.  Let me know if you have an interest in leading a workout, either all or 1/2, in November or December.  Contact me at John.Chepul@ChepulCPA.com
• As always, an honor and a privilege to lead a workout for a solid group of PAX at any of the F3 locales.

It only takes 2 to make a PAX

(Posted on behalf of Lobster Roll)

With a large contingent of the Area 51 PAX headed down to SC for the USMC Mud Run and most of the Saturday work-outs converging at The Rock not sure who would show up at McKee Rd Elementary for the regular Saturday beat-down.  However, Lobster Roll gamely volunteered to lead whoever showed up and O’Tannenbaum made the wise (crazy??) decision to join him.  Rather than head to Starbucks or Dunkin Donuts for an early coffeteria, here is how the morning unfolded:

• 1 mile warm-up jog to start & meet at the far end of the soccer field

COP:

• SSH x 30
• 10 Burpees
• Squat x 30
• 9 Burpees
• MC x 30
• 7 Burpees
• LBCs x 30
• 6 Burpees
• Tricep extensions (lying down) x 15 each side
• 5 Burpees
• Merkins x 15
• 4 Burpees
• Flutters x 30
• 3 Burpees
• ? x ? (another exercise, however LR forgot the called exercise due to O2 deprivation)
• 2 Burpees
• SSH x 30
• 1 Burpee

Jog to lower parking lot

Partner work with Cinder Block (all totals below are team totals)

• P1 – AMRAP of called exercise, P2 – run loop around the parking lot islands – flapjack
• Rd1 – 500 Squats
• R2 – 400 Shoulder Presses
• Rd3 – 300 Curls
• Rd4 – 200 Tricep Extensions
• Rd5 – 100 Merkins (on the block)

COT

Work-out sounded tougher than Mud Run.  LR glad to have O’Tannenbaum join him for a full 60 minute beat-down.  Tough way to start a Saturday morning but a great accomplishment!