Author Archive Abacus

Lucky 7 take on Jack & Prevail

YHC arrived just in time at 0659 to plant the SF.  Found 5 PAX ready to head out and get their Saturday morning started off right.  That said, Beaver led the group out into the Gloom and we headed over to the soccer fields.  After brief jog around the fields circled up for COP:

• SSH x 20 (IC)
• Merkins x 20 (IC)
• Wait for late arriving PAX member to join in.  Floor Slapper arrives after celebrating his 41st birthday the night before.
• Slow Squat x 15 (IC)
• IW x 20 (IC)
• Peter Parker x 20 (IC)
• Maybe one more

Line up for Indian Run down to fire station and back through neighborhood

Stop by the rock pile on way back in and find a rock for the following exercises:

• Rock curls x 20
• Rock presses x 20
• Tricep Ext x 20
• Rinse & Repeat

Return rocks to rock pile & mosey over to the playground in front of school for some circuit work:

• Pull-ups x 10
• Merkins x 20
• Dips x 20
• Rinse & Repeat x 2

Mosey over to the track and partner up on one side of track:

• P1 – Run across infield of track and back
• P2 – LBCs until P1 returns
• Flapjack until complete 200 LBCs as a team

Head over to wall at front of school:

• BTW wall walk x 20-25 ft  (always PAX favorite, or not)
• Lunge walk across parking lot
• 20 Incline Merkins
• Rinse & Repeat

Hand off to YHC for 2nd half:

Jog back over to the soccer fields for the Stack:

• Run approx. 50 yds, 5 Burpees
• Run back, 5 Burpees/10 Squats
• Plank it up & wait for Six to wrap up first 2 rounds
• Run approx. 50 yds, 5 Burpees/10 Squats/15 CDD
• Run back, 5 Burpees/ 10 Squat/15 CDD/20 Sister Mary Catherines
• Plank it up & wait for Six to finisih

Short mosey 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 Scratcher x 20 (IC)

One more short mosey over to end line of soccer field & circle up for Jack Webb:

• Start w/ 1 merkin/4 air presses and work way up to 10 merkins/40 air presses
• Special request from DK (Seconded by Turkey Leg) to ladder back down, so YHC decided to oblige and we worked our way back down from 9 merkins/36 air presses to 1 merkin/4 air presses (Crowd Pleaser)

Line up on end line for 1 more round:

• Run at 75% to mid-field
• AYG sprint back to end line and then mosey back to launch point for COT

Moleskin:

• Strong VQ by Beaver at Area 51.  Brought a lot of variety and pushed the PAX with his 1/2 of work-out.
• TClaps to Floor Slapper for posting, even if he was a little late, after celebrating his 41st birthday the night before with a few cold beverages and Poker night.
• BTW wall walk always seems to bring out the Mumble Chatter and no exception this morning.  Few comments as to how the PAX loved this exercise.
• Jack Webb is always another crowd favorite.  Lots of excitement when DK and Turkey Leg requested ladder back down and YHC agreed.  Your welcome and your shoulders are too.

Announcements:

• Trips for Kids – Next scheduled ride at Colonel Francis Beatty Park is set for 10/11.  Far Side and Chelms can provide directions.
• Mud Run participants need to sign up and pay for bus ride and sundries.

In Remeberance of 9/11

(Posted on behalf of Twister)

6 PAX gathered at McKee Road Elementary for this week’s edition of Area 51.  SF was easily planted in the wet ground as the group loosened up for the 0700 launch.  Originally 4 of us but O’Tannenbaum wheeled in at 0659 to join us and then Tool Time joined us a few minutes into the COP.  Over the next 60 minutes here’s what we were able to accomplish:

Twister, making his VQ, led the group out for a short jog to the lower parking lot by the soccer fields and had PAX circle up for COP:

• SSH x 30 (IC)
• IW x 30 (IC)
• CDD x 20 (IC)

Enough of a warm up, let the real work begin.  Twister announced that we would be completing the Murph in remembrance of 9/11:

• Run 1 mile down around the fire station and back through Cold Cuts neighborhood (no Cold Cut sighting.  He may have been up in Blacksburg for ECU’s upset of Va Tech)
• Meet back at the playground in front of school and plank it up until Six arrives (RHH, RLH, LHH, LLH, etc)
• Complete 10 sets of 10 Pull-ups, 20 Merkins, 30 Squats
• Run 1 mile back down to the fire station and through Cold Cuts hood
• Early finishers plank it up to wait for the Six. PAX heads back out to complete mile run with Tool Time #nomanleftbehind

With 15 minutes still left on the clock Twister led the PAX over to the front of the school for some People’s Chair:

• PC x 60 secs (lower it 6 in (not just 3) about 40-45 secs in)
• Lunge walk to the sidewalk and back
• PC x 60 secs w/ 30 air presses IC

Mosey out to parking lot for 6 MOM to wrap it up:

• LBC x 40 (IC)
• Rosalita x 30 (IC)
• Protractor (90/45/30/15/30/45/90/45/30/15/hold’em)
• Back Scratcher x 40 (IC)
• Peter Parker x 15 (IC)

COT

Moleskin:

• Great VQ by Twister.  Sounded like an old pro with cadence count and had nice plan pulled together for his first Q.
• The Murph is always a sold choice for a work-out.  Guaranteed smoker and can be modified by all fitness levels.  Of course, still can’t slow Lobster Roll down as he made quick work of it.
• Speaking of LR, kudos to him and a couple of co-workers who completed 2 trips up and down the Duke Energy building steps and then 343 burpees on 9/11 in honor of the 343 members of FDNY who were killed in the 9/11 attacks.
• Strong work by all the PAX in pushing through the pain and completing the Murph.

Announcements:

• Final deadline for signing up for 10/4 Mud Run is 9/15.  Get it done if you are interested.  F3 has 600+ strong signed up.
• F3 will be leading kids in pre-run warm-up on 9/20 at 7th Annual Isabella Santos Foundation 5K for Kids Cancer.  Header and Honey Bee will be leading the effort.
• Far Side leading Trips for Kids at Francis Beatty Park on 9/20.  9 a.m. – 12 bike ride on the trails at Colonel Francis Beatty Park off of Weddington Rd.  Meet at the park.  Great event for 2.0’s and Trips for Kids organization leads the participants on trail ride and provides lunch.
• “Mud Run” training work-out to be held the next 3 Tuesdays at the site of Swift/Bagpipe in Ballantyne.  Cover 4-5 miles with various obstacles/pain stations.  Launch time is 0515 and will go for 60 minutes.  Meet at the Vine restaurant parking lot at Johnston Rd/Ballantyne Commons Parkway.

No need for running (much)

Arriving just before the 0700 start time, YHC planted the Area 51 SF in the ground at McKee Rd Elementary and found 8 willing PAX (Incl 1 FNG) ready to get after it for 60 minutes of work.  Provided quick disclaimer to the PAX and then we headed out into the muggy GLOOM to see what could be accomplished in an hour on a Saturday morning when the average Joe was still in the fartsack contemplating the meaning of life.

YHC led the PAX on a warm-up jog around the soccer fields, threw in some backwards run, Karaoke, and high knees to get the legs warmed up and then we circled up for COP:

COP:

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

Mosey over to sidewalk for a little field work to get us going.  PAX lined up along the sidewalk for the following:

• Bear Crawl out to light post (approx. 35-40 yards), 25 Merkins, Bear Crawl back, 25 Merkins
• Crab Walk out, 25 Jump Squats, Crab Walk back, 25 Jump Squats
• Burpee broad jump out, 25 CDD, Broad jump back (dropped the burpee), 25 CDD
• Jog out, 25 LBC, Jog back, 25 LBC

Head over to the stumps for a little timed circuit work:

• Step-ups x 20 (on logs)
• Tire Hops x 10
• Dips x 20
• AMRAP in 7-8 minutes.  Think everyone completed 3 rounds.

Jog around the backside of school to other end and circle up for 6 MOM:

• Dolly x 20 (IC), hold’em
• Flutter x 20 (IC), hold’em
• Rosalita x 20 (IC)
• Back Scratcher x 20 (IC)
• CCV x 15R, 15L (IC)
• LBC x 20 (IC)

Head to front of the school and line up along the wall behind YHC:

• BTW Wall Walk (15-20 ft), Lunge walk across parking lot, 25 Incline Merkins
• Plank walk w/ feet on wall, Lunge walk across parking lot, 25 Incline Merkins

Head back to the playground at the front of school for a round of 11’s:

• 10 Pull-ups, 1 Dip
• 9 Pull-ups, 2 Dips
• Work you way through to 1 Pull-up, 10 Dips

Find a piece of wall at the front of school for PC:

• PC x 60 secs (w/ arms out front, arms over head, air presses x 20 (IC))
• Lunge walk out to sidewalk & mosey back to wall
• PC x 75 secs (w/ arms out front, arms over head, air presses x 20 (IC))
• Jog it out to parking lot

2 minutes left for a little Mary:

• Dolly x 20 (IC)
• Protractor (6 in, 15 degrees, 45, 60, 90, 45, 15, 45, 60)

COT

Moleskin:

• Cold Cuts continues to be the Pied Piper for FNGs for Area 51 AO.  Brought out Carmen (Brian K.) this a.m., college buddy (ECU) and owner of Fitness Together studio in Chapel Hill who was in town for a visit.  Carmen had to evacuate town with the mass arrival of college kids returning to Chapel Hill for start of Fall Semester.  Look for him to join F3Chapel Hill/Durham workouts soon.
• YHC had tweeted that I had not planned much running for this work-out (other than mosey/jogs from one set of exercises to next).  Wanted to see if we could still manage O2 deprivation with typical boot camp work-out, minus the running.  Hopefully, goal accomplished.
• Donkey Kong has to be one of top Bear Crawlers in Area 51.  YHC thought I was moving at a pretty good pace, only to see DK 5-10 feet ahead of me.
• Croissant and Floor Slapper looked strong throughout the work-out, really pushing it on the timed circuit work.
• Another strong showing by Picasso out there at McKee.  Another Cold Cuts EH who has become a regular at Area 51.  Glad to have you out there brother.
• Congrats to Beaver on finding a position with Clifton Larson Allen.  Hope travels don’t keep you from making F3 workouts.

Announcements:

• Mud Run sign-ups still ongoing for 10/4 race down in Winnsboro, SC
• Area 51 Tutoring to be held this fall at Matthews Elementary.  Contact Champagne (bdbriggs@gmail.com) if interested in helping out or have any questions.  We will have training session in the upcoming weeks.  Volunteers will need to register with CMS.
• As always, it is a pleasure and an honor to lead one of these workouts for Area 51.  Thanks for the encouragement and support and encourage each of the PAX to take a turn leading.  Let me know, John.Chepul@ChepulCPA.com, if you would be interested in leading 1/2 of the workout one of these Saturday mornings for Area 51 AO.

Merkins, merkins, and more merkins

The SF was planted (rather easily, with the amount of rain we have had) and 15 men gathered around ready to start another weekly episode of Area 51 at McKee Road Elementary.  YHC declared that it was time to start and we headed over to the lower parking lot by the soccer fields.  One loop around the parking lot and then we circled up for COP.  Quick disclaimer (we had the Area 51 attorney, Young Love, in attendance.  Had to cross the t’s and dot the i’s.):

• SSH x 25 (IC)
• IW x 25 (IC)
• Squats x 20 (IC)
• Fwd Lunges x 20 (IC)

Line up at the end of the parking lot for a mix of exercises and running/karaoke/etc:

• 50 Merkins OYO
• Karaoke to the other end of the parking lot & jog back
• 50 Prisoner Squats OYO
• Karaoke to the other end of parking lot & jog back
• 50 Wide-arm Merkins OYO
• Backwards run to other end & jog back
• 100 LBCs OYO
• AYG sprint to other end & jog back

Mosey over to the play area/stumps behind the school for some partner work circuits:

• P1 – 15 Jump-ups on the stumps
• P2 – 15 Tire hops
• Flapjack
• 15 Partner Derkins – P1 in plank position, P2 15 Derkins w/ feet on P1 & then flapjack
• Rinse & Repeat x 2 (20 reps 2nd round, 15 reps 3rd round)

Slow jog to front of school for People’s Chair:

• PC x 60 secs (w/ arms out front, arms over head w/ 15 air presses)
• Burpee broad jump to sidewalk
• PC x 60 secs (w/ LL up, RL up)
• Burpee broad jump to sidewalk

Head over to the infield of the track for 6 MOM:

• Dolly x 20 (IC), hold’em
• Flutter x 20 (IC), hold’em
• Protractor (10 degrees, 45, 90, 45, 6 in, 45, 90, 30, 20, 10)
• Back scratcher x 20 (IC)
• CCV x 15R (IC)
• CCV x 15L (IC)

Enough time to catch your breath, head back to front of school for some circuit work:

• BTW Wall Walk
• Lunge walk across parking lot
• 25 Incline Merkins on curb
• Rinse & repeat

Mosey to playground behind the school for another round of circuit work:

• Pull-ups x 10
• Step-up w/ high knee x 20 (10 each leg)
• Dips x 20
• Rinse & repeat x 2
• 25 Merkins OYO

Line up in 2 lines for Indian Run back to launch point

Couple minutes left so 2 MOM

• Rosalita x 20 (IC)
• LBC x 25 (IC)
• 25 Merkins OYO (to get us to 250 for the morning)

COT

Moleskine:

• Tweet went out last night about #10KMerkin Challenge for August.  YHC decided it would be good idea to give PAX who had signed up a head start on their daily allotment.  Completed 250 merkins, not counting the Burpee Broad Jumps.  You’re welcome.
• BTW wall walk is always a crowd favorite.  Apparently also causes release of built up air pressure.  Unknown PAX member crop dusted rest of us as we were lined up along the wall.  Usual suspect Joker had alibi of being across parking lot completing lunge walk at the time.  Guilty PAX member is welcome to claim credit in comments below.
• YHC was talking to Beaver prior to start of work-out and he inquired as to what was in store for PAX.  Mentioned he felt good with the runs and several of the other exercises but that merkins were not a strength.  Should be a little stronger in that area now.
• Young Love may not have been a fan of Burpee Broad Jumps after PC.  Inquired as to whether that was planned by YHC.  Have to admit I audibled to that after originally thinking about another exercise.
• Nice mix of site veterans and new PAX members.  Strong work by all.
• YHC took us out with special request for YHC & Chelms’ younger brother, Bill, who is battling a brain tumor.  All PAX prayers and kind words are greatly appreciated.
• Keep Turkey Leg’s mother in your prayers as well as she wages her own battle with cancer.

Announcements:

• F3Dads is held every Saturday beginning at 9:00 at Colonel Francis Beatty Park off of Weddington Road.  Bring your 2.0s, boys & girls, for a fun time.
• Last day to order F3 BRR t-shirts.  Let Baracus know if you need to order a shirt.
• Look for e-mail from Mall Cop regarding Area 51 (not F3) running shirt.  Order will be placed in the near future.

Singing or F3ing in the Rain

With a little rain falling on an unusually mild July morning in the Carolinas, 8 PAX gathered around the SF prior to putting in a good morning’s work at Area 51.  As the clock struck 0700 hours, Alf led us out into the misty Gloom to get us started.  Here’s how the morning played out:

Alf on Q

Mosey out from the school lot over towards basketball goals.  Line up facing playground.

• Karaoke 30 yards down and back
• High knees down, but kickers back
• Shuffle down and back
• Backwards run down and circle up

Now that the muscles are loosened up a bit circle up for COP:

• IW x 20 (IC)
• Squat x 20 (IC)
• Merkin x 15 (IC)
• Peter Parker x 10 (IC)
• Parker Peter x 10 (IC)
• LBC x 20 (IC)

Mosey around back of school to stumps:

• Right leg step up and down into right lunge x 20 OYO
• Left leg step up and down into left lunge x 20 OYO
• Decline Merkins x 20 OYO (feet on stump)
• Full sit ups x 20 OYO (feet inside tires)
• Repeato w/ 15 reps each exercise
• Repeato w/ 10 reps each exercise

Plank-o-rama

Mosey back to trail for a short jog

• Run trail with 30 dips at the end on benches at entrance to trail
• Run trail again and back out to pavement

Plank it up and wait for PAX

Abacus on Q

Let’s head to playground at front of school for some 11’s

• 10 Pull-ups, 1 Jump Squats
• 9 Pull -ups, 2 Jump Squats
• Continue until you wrap it up with 1 Pull-up, 10 Jump Squats
• Plank it up and wait for PAX to complete the 11’s

Jog over to the soccer fields for 6 MOM:

• Dolly x 20 (IC), hold’em for 10 count from Beaver
• Flutter x 20 (IC), hold’em for 10 count from Cold Cuts
• Back Scratcher x 20 (IC)
• CCV x 10R (IC)
• CCV x 10L (IC)

Enough Mary, line up on the field next to back parking lot for the Stack

• Run to 2nd tree (50+ yards), 5 burpees
• Run back to start, 5 burpees, 10 prisoner squats
• Run to 2nd tree, 5 burpees, 10 prisoner squats, 15 CDD
• Run back to start, 5 burpees, 10 prisoner squats, 15 CDD, 20 Sister Mary Catherine
• Rinse & repeat in reverse order (5/10/15/20 reps down to 5 reps)

We have about 3-4 minutes left so head back to launch point for PC

• PC x 60 secs (w/ arms out front, arms over head, and 15 air presses)
• Lunge walk to sidewalk & then mosey back to wall
• PC x 60 secs (w/ right leg up and then left leg up)

Circle up for COT

Moleskine

• Good to see solid 8 men ignoring the rain on a Saturday morning with Twister even riding his bike into the workout.  Q (Alf) had planned a bunch of jump ups on stumps, mostly because he hates them, but it seemed like a bad idea in the wet weather.  The combo of the step up and lunge is pretty much just as terrible, a long slow burn.
• We had a good pace on the trail where everyone was more than happy to follow the Q (Alf) around the first time to catch the mornings spider webs.  Mostly a safe trip until Q caught a big one on the top of the trail at the turn.  Alf was still pulling that one off in the car after the workout.  Second time around DK didn’t hesitate to cut a corner to take the lead and pace the group out of the woods.  He ran like a man who has been chased through the woods before.
• YHC led the PAX to front playground but decided to do a little something different from the typical circuit work.  Went with 11’s with pull-ups and jump squats to hit both upper and lower body.  Pull-ups are not strong point for YHC and wanted to get in some work here.  Cold Cuts and Floor Slapper seemed to make pretty quick work of the combo.
• After a quick 6 MOM, YHC laid out the Stack for the PAX.  Nice mix of exercises and some running.  Alf and Turkey Leg led the PAX as we powered through this one.
• TCLAPs to Twister for riding road bike into workout and then planning for some additional miles after we were done.  Though it was his first time riding in wet weather he seemed to handle it well.
• Continued nice work by Beaver.  His 1st post was just about 1 month ago and he is quickly becoming a regular at Area 51.

Announcements:

• F3 Dads continues at Colonel Francis Beatty Park off of Weddington Road each Saturday at 9 a.m., rain or shine.
• Signs up continue for 10/4 Mud Run.  Sign up as an individual and teams will be assembled later.  Gummy is South Regional Q for Fall Mud Run.

Hope all enjoyed a great weekend.

Variety is the Spice of Life

Belated backblast for Area 51 work-out held 06/28/14.  Originally had planned just your normal 60 minute beatdown for the PAX at McKee Road Elementary.  However, Yankee and Slapshot had come up with few ideas while conversing over a few cold ones the night before.  YHC was happy to turn the Q over after the first 30 for a change of pace.  Here’s how the morning unfolded:

Slow jog through the parking lot by the soccer fields and circle up for COP:

• SSH x 20 (IC)
• IW x 20 (IC)
• Squats x 15 (IC)
• MC x 15 (IC)
• Peter Parker x 15 (IC)
• Parker Peter x 15 (IC)

Mosey over to side of parking lot and line up along the curb:

• Forward run across the lot, 10 Burpees, run back, 20 Merkins, run across, 30 Squats, run back to start, Plank it up and wait for PAX to finish
• Rinse & Repeat, w/ backward run replacing forward run, 10 Burpees/20 Merkins/30 Squats
• Rinse & Repeat, w/ karaoke replacing backward run, 10 Burpees/20 Merkins/30 Squats
• Rinse & Repeat w/ forward run, 10 Spartan Burpees/20 Staggered Right Merkins/30 Squats
• Rinse & Repeat w/ forward run, 10 Spartan Burpees/20 Staggered Left Mekins/30 Squats

Worked up a nice sweat so we headed over to front of school for People’s Chair:

• PC x 60 secs (w/ 30 air presses)
• Lunge walk to parking lot

With the first 30 minutes in the books, YHC turned the keys over to Yankee for 2nd half beatdown.

Various kettle bells, dumbbells, and a single 10 lb plate were spread out across the parking lot.  PAX partnered up (size does not matter) for some circuit work.  Partner 1 performs exercise, Partner 2 runs length of parking lot & back.  Flapjack until complete 100 reps of exercise:

• Station 1 –  Tricep extension w/ kb
• Station 2 –  2 hand kb swing
• Station 3 –  Double kb press
• Station 4 –  Upright kb rows
• Station 5 –  Double barbell curls
• Station 6 –  Farmer Carry w/ kb, partner 2 completes merkins
• Station 7 –  Hair burners, partner 2 completes lbcs

PAX rotate between stations until all have hit each station

2-3 minutes left, so circle up for a little Mary:

• LBC x 25 (IC)
• CCV x 10R (IC)
• CCV x 10L (IC)

COT

Moleskin:

• YHC originally planned for 60 minute routine with a another round of 50 burpees/100 merkins/150 squats for 2nd half.  Thankfully, Yankee requested to lead the 2nd half for a change of pace.  KB/dumbbell/hair burner stations were a nice addition to the normal Saturday morning schedule.
• Tclaps to Lobster Roll for wearing 20lb weight vest for this one.  It was rather toasty out there.
• Ocho Cinco running strong on the Burpee/Merkin/Squat series in the parking lot along with Floor Slapper and Cold Cuts.

Announcements:

• F3 Dads each Saturday during the summer at Colonel Francis Beatty Park off of Weddington Road from 9 a.m.-10 a.m.  Bring out your 2.0s.
• 2nd Annual F3 Camp to be held weekend of Aug 15-17 at YMCA Camp Thunderbird
• Sign up for Mud Run to be held 10/4/14
• July 4th convergence of all Friday work-outs to be held at Calvary, site of The Rock.  Bulldog, Runstopper, and Dora will be the workout Qs.
• Area 51 to converge w/ The Rock on 7/5/14

It’s Getting Hot Out Here or it’s Just Summer

It was the first “official” day of summer and it sure felt like a sauna at Area 51.  8 PAX showed up anyway to get their weekend started off right.  As the clock struck 0700, YHC led the PAX on a jog around the soccer fields and we circled up for COP:

• SSH x 20 (IC)
• IW x 20 (IC)
• Squat x 25 (IC, Down on 3/Up on 1)
• Merkins x 20 (IC)
• MC x 20 (IC)

Head over to corner of soccer field for Four Corners:

• Round 1 – Karaoke left to 1st corner, 5 merkins, Backward run to 2nd corner, 5 merkins, Karaoke right to 3rd corner, 5 merkins, Forward run to 4th corner, 5 merkins.  Plank and wait for PAX to finish.
• Round 2 – High knees, backward run, butt kickers, forward run with 5 jump squats in each corner
• Round 3 – Slide left, bear crawl, slide right, crab walk with 5 burpees in each corner (that one hurt)

Mosey over to rock pile, grab a rock (size matters as we will be moving), and head back to sideline of soccer field:

• Rd 1 – 5 rock curls, run to midfield w/ rock, 10 rock curls, drop rock & run to other sideline, run back to midfield for 15 rock curls, run back to start w/rock
• Rd 2 – Push Presses
• Rd 3 – Goblet Squats
• Rd 4 – Tricep extensions

Return the rocks to rock pile and jog to playground behind school for 6 MOM:

• Dolly x 20 (IC), hold’em for 10 count
• Flutter x 20 (IC), hold’em for 10 count
• LBC x 25 (IC)
• Rosalita x 20 (IC)
• CCV x 10 R (IC)
• CCV x 10L (IC)

Move the party over to the stumps for a little circuit work:

• 10 jump ups on stumps, 10 tire hops, head down trail to benches, 20 dips, 20 decline merkins
• Rinse & repeat x 2 (after locating Gobbler & Beaver who went for a little extra credit run on Nature Trail)

Mosey to front of school and circle up for Jack Webb:

• 1 merkin/4 air presses up to 10 merkins/40 air presses

One minute left so AMRAP burpees for final minute

COT

Moleskin:

• Summer made its presence felt as everyone was drenched by the end of this one.
• Good to have McGee out with us as he made a guest appearance at Area 51, stopping by for a pit stop on his way to the beach.  Guy is strong and out front for much of the morning, though he did admit that planking may be his kryptonite.
• Welcome to Beaver (FNG, Kyle Conn).  EH’d by Patrick O’Boyle of F3Metro.
• Had to send out a search party for Beaver and Gobbler after 1st round of circuit work.  They took a detour onto the Nature Trail rather than making a left back to the stumps.
• Nice work by all the PAX on a hot summer morning in the Carolinas.

Announcements:

• F3 Dads has begun.  Held each Saturday during the summer from 9:00-10:00 a.m. at Colonel Francis Beatty Park.  Meet at the ball fields near the large playground.
• Sign up for the fall edition of the Mud Run to be held 10/4/14.  Sign up now and teams will be formed later.
• F3 Dads Camp to be held August 15-17 at Camp Thunderbird.  Sign up is available on the F3 website.

5 x 5, Trail Run, and Suicide Ladder among other things

The SF was planted and 9 PAX (incl 1 2.0) gathered at McKee Rd Elementary for another weekly episode of Area 51.  After a little stretching and lively banter, the PAX headed out at 0700 hours to put forth 60 minutes of effort.

Floor Slapper took the reins and led the PAX on a short jog across the school grounds to the infield of the track and had them circle up for COP:

• SSH x 20 (IC)
• Merkins x 20 (IC)
• Squats x 20 (IC)
• Burpees x 6
• IW x 20 (IC)

Line up across infield of track at North end for 5 x 5 x 5:

• Run to 1st bench, 5 wide-arm merkins, run to 2nd bench, 5 wide-arm merkins, run to end of infield, 5 wide-arm merkins, back to 2nd bench, 5 wide-arm merkins, back to 1st bench, 5 wide-arm merkins, run back to start
• Rinse & Repeat x 4 w/ Turkish Get-ups, Burpees, Jump Squats, & one other exercise

Head over to wall at front of school for PC:

• PC x 60 secs (w/ Arms out front, 25 air presses)
• 25 decline merkins
• Lunge walk across the parking lot
• Back to the wall for PC x 60 secs (w/ arms out front, 25 air presses)

Head to back of school for trail run:

• Start w/ 25 dips on benches
• Run loop on trail
• 25 dips on benches

Hand off to YHC for 2nd half:

Jog to front playground for a little circuit work:

• 10 Pull-ups
• 20 LBC’s
• 20 Squats
• Rinse & repeat x 2

Mosey over to rock pile and pick out a decent sized friend:

• Rock curls x 15 (IC)
• Push presses w/ rock x 15 (IC)
• Goblet squats w/ rock x 15 (IC)
• Rinse & repeat x 2 with reps of 10 IC and 5 IC

Deposit your rock back onto the rock pile and head over to the parking lot for suicide ladder

• Run to 1st light pole, 5 merkins, back to starting point
• Run to 2nd light pole, 10 merkins, back to starting point
• Run to island, 15 merkins, back to starting point
• Rinse & repeat x 2 with Sister Mary Katherines and Merkins

Head over to grass at front of school for 6 MOM:

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

COT

Moleskin:

• With the F3 Olympics being held from 6 a.m. – 8 a.m., not sure how many PAX members would be out on a muggy June morning.  However, had  a nice turnout with 9 PAX showing up ready to work.
• Tclaps to Donkey Kong for continuing to get the reps in while dealing with nagging injuries.
• Strong effort from Coal Miner’s Daughter (WD) on the 5 x 5 x 5.  May be of Respect age but wouldn’t know it from the reps he completed out there on the track infield.
• Housekeeping may not have been leading the PAX on the Suicide Ladder but he just kept plugging along and worked through each round to complete each cycle.
• Dennis the Menace (YHC’s 2.0) got in a Double Down as he also participated in Rides for Kids at Colonel Francis Beatty Park.  Has a few battle scars from spill he took on trails, but no worse for wear.

Announcements:

• F3 Dads begins 6/21 at Colonel Francis Beatty Park.  All 2.0s, boys and girls, are invited/encouraged to attend.  Header is leading the charge and looking for other dads to lead activities in the upcoming weeks.  Will run through the end of summer.
• Pre-blast and sign up for October Mud Run is now posted on F3 website.  Sign up as individual and Regional Qs will form teams later on.  Looking to have 750 PAX post for this fall’s race.
• Anyone interested in fall BRR, contact Baracus.  At least one team looking for additional runner or two as some have had to withdraw due to injury.

Burpees & Cinder Blocks make for a great Saturday

11 brave PAX came together around the VSF (YHC running late after KB clinic and did not get actual SF set up) ready to spend 60 minutes on a muggy Saturday morning working on the 1st F.  Once again we came to realize we could enjoy strengthening the 2nd and 3rd F’s at the same time.

Morning unfolded as follows:

Lobster Roll on Q:

Launch from the parking lot and run a lap around the soccer fields and circle up for COP:

• SSH x 20 (IC)
• 10 Burpees
• Squat x 20 (IC)
• 10 Burpees
• IW x 20 (IC)
• 9 Burpees
• Mountain Climber x 20 (IC)
• 9 Burpees

Mosey to cinder block pile, pick a winner and re-circle the soccer fields to the lower parking lot:

• Shoulder Press x 20 w/ block
• 1 lap around the islands in the parking lot
• 7 Burpees
• Rinse & Repeat
• Curls x 20 w/ block
• 1 lap around islands
• 6 Burpees
• Rinse & Repeat
• Tricep Extension x 20 w/ block
• 1 lap around islands
• 5 Burpees
• Rinse & Repeat
• Incline Merkins on block x 20
• 1 lap around islands
• 4 Burpees
• Rinse & Repeat
• Decline Merkins on block x 20
• 1 lap around islands
• 3 Burpees
• Rinse & Repeat

2nd Half, YHC on Q

Return cinder blocks to resting place and circle up for 6 MOM:

• Dolly x 20 (IC), hold’em for 10 Count
• Flutter x 20 (IC), hold’em for 10 Count
• LBC x 20 (IC)
• Back Scratcher x 20 (IC)

OK, enough time to catch your breath after Lobster Roll beat down, line up on end line of soccer field for the Stack:

• Run to mid-field, 5 Burpees
• Run back to start line, 5 Burpees, 10 Jumping Lunges
• Plank it up while PAX finishes up
• Run to mid-field, 5 Burpees, 10 Jumping Lunges, 15 Merkins
• Run back to start line, 5 Burpees, 10 Jumping Lunges, 15 Merkins, 20 LBC’s
• Plank it up while PAX finishes up
• Run to mid-field, 5 Burpees, 10 Jumping Lunges, 15 Merkins, 20 LBC’s
• Run back to start line, 5 Burpees, 10 Jumping Lunges, 15 Merkins
• Plank it up while PAX finishes up
• Run to mid-field, 5 Burpees, 10 Jumping Lunges
• Run back to start line, 5 Burpees
• Plank it up while PAX finishes up

Mosey over to Stumps behind the school for some circuit work:

• 10 Jump Ups/Step Ups on stump, 20 Tire Hops, Run around the tires/playground
• Rinse & Repeat

Head back to launch point

One minute left so 20 CDD OYO

Moleskin:

• YHC running little late after taking part in 3rd installment of KB Clinic at site of The Rock.  No problem as Lobster Roll had the PAX headed out at 0700 on schedule.
• LIFO award, though, goes once again to Floor Slapper.  YHC ran in at 0701 with Root Canal hot on my heels.  Floor Slapper however brought up the rear with the wheels squealing as he arrived at 0703, or has he would call it “Floor Slapper starting time”.  Donations are being collected to purchase him a new alarm clock.
• Lobster Roll gave the PAX a small break as he skipped the dual set of 8 Burpees.  However, don’t expect to be so lucky next time.  Not to worry, still able to get 128 in if PAX completed all the reps called for.
• Strong efforts put forth by Cold Cuts and Root Canal as both made their 2nd appearances at Area 51.  Great additions to the Area 51 PAX.

Announcements:

• F3 Olympics scheduled for next Saturday, 6/14, at South Charlotte Middle School from 6 a.m. – 8 a.m.
• 2nd Annual Area 51 Pool Party scheduled for next Saturday, 6/14, at Candlewyck Pool from 6 pm – 9 pm.  See Evite on pre-blast on F3 website and RSVP with head count.
• Also next Saturday, 6/14, Bike Ride for AG Kids from Bulldogs Matter Afterschool Tutoring Program.  We will be taking kids mountain biking at Colonel Francis Beatty Park on Weddington Road.  Far Side is Q.  2.0s are welcome as well.
• F3 Dads for Area 51 will start Saturday, 6/21.  Header is leading this effort and looking for PAX to help lead the weekly activities.  All 2.0s are invited, boys and girls.