Author Archive Abacus

1 Handed BTW and other Feats of Strength

The SF was planted and 5 S Charlotte PAX decided it was time to get the weekend started off right with a beautiful cool spring morning here in the Carolinas.  With the arrival of DK at 0659 hours it was time to head out into the gloom and see what the day had in store for us.

Jog over to soccer field parking lot and circle up (small circle) for COP:

• SSH x 25 IC
• IW x 25 IC
• Squat x 25 IC
• Merkins x 15 IC
• MC x 25 IC

OK, we’re all warmed up, let’s head over to sidewalk at the entrance of soccer fields.  Time for a mile run with stop at midpoint for called exercises:

• Run 1/2 mile to fire station
• Complete 20 Merkins, 20 Squats, 20 CDD
• Plank it up and  wait for PAX to finish
• Run 1/2 mile back to school
• Complete 20 Merkins, 20 Sister Mary Catherines, 20 CDD

Mosey over to school parking lot for suicide ladder:

• Run to 1st light pole, 5 Hand Release Merkins, back to starting point
• Run to 2nd light pole, 10 HR Merkins, back to starting point
• Run to island at end of parking lot, 15 HR Merkins, back to starting point

Rinse & repeat x 2 with 5/10/15 Jump Squats & 5/10/15 CDD

Hand it off to Dirty Bird for 2nd half:

Mosey over to wall in front of school for PC & BTW:

• PC x 60 secs (w/ arms out front & 40 air presses)
• Lunge Walk to curb, Backwards Lunge walk back to sidewalk
• PC x 60 secs (w/ 40 air presses)
• Sideways lunge walk/squat to curb and back
• PC x 60 secs
• 25 calf raises (each leg)
• BTW x 30 secs
• 10 Decline Merkins, 10 Incline Merkins, 10 Wide Arm Merkins
• BTW x 30 secs
• 10 Decline Merkins, 10 Incline Merkins, 10 CDD
• BTW x 30 secs
• 10 Decline Merkins, 10 Incline Merkins, 10 Diamond Merkins

20 Burpees OYO

Head back over to parking lot and line up at the island:

• Sprint x 50 yds, 100 yds, 50 yds, 50 yds, 100 yds (approx)

Circle up for 6 MOM:

• LBC x 25 IC
• Heels to Heaven x 20 IC
• Dolly x 20 IC
• Rosalita x 20 IC
• Protractor (45 degrees, 90, 10, 45, 90, 10, 20, 30, 45, 50, 60, 90)

That’s a wrap.  COT

Moleskin:

• No word from O’Tannenbaum as to what went down the previous weekend as he had business trip to Miami.  PAX will have to wait for 60 Minutes report.
• As Dirty Bird led PAX in 3 rounds of BTW, call came for “right hand high”.  DK has right arm straight out and calls for arm circles before switching to the other arm.  Man is a BEAST.
• Tight race between Dirty Bird and DK on final sprint length of parking lot.  Have to call it a dead heat.

Announcements:

• Kettle bell clinic is being offered the next two Saturdays, 5/24 & 5/31.  Byron, a Metro PAX member and personal trainer, is leading the clinic along with assistance from Tiger Rag.  Clinics are from 6:00-6:45 prior to start of most Saturday morning workouts and is being held at Calvary Church, sight of The Rock.
• F3 Dads for Area 51 will be starting up on Saturday, 6/14, at Colonel Francis Beatty Park on Weddington Road.  Header is leading the coordination of this great summer event for F3 Dads and their 2.0s.  Let him know if you can assist any of the Saturdays this summer.
• 2nd Annual Area 51 Pool Party to be held on 6/14 from 6:00-9:00 at Candlewyck Pool.
• F3 Golf Classic is scheduled for 5/29 at Olde Sycamore Golf Club, to benefit F3 Foundation.  Still a few spots available for Captain Choice event.  See F3 website for details and updates.

Starfish, Bear Crawl, Crab Walk, & a tour of the Nature Trail

7 PAX gathered around the SF as the clock approached 0700.  After a brief disclaimer by YHC we headed out for another round of fun at Area 51.  Led the PAX on a short jog around the soccer fields and then circled up for COP:

• SSH x 25 (IC)
• IW x 25 (IC)
• Squat x 25 (IC)
• MC x 25 (IC)

Head over to light pole in center of fields for the Starfish:

• Run to 1st light pole, 20 Merkins, back to center for 5 Burpees
• Run to 2nd light pole, 20 Squats, back to center for 5 Burpees
• Run to 3rd light pole, 20 CDD, back to center for 5 Burpees
• Run to 4th light pole, 20 Sister Mary Catherines, back to center for 5 Burpees
• Run to 5th light pole, 20 LBCs, back to center for 5 Burpees
• Plank it up and wait for PAX to finish

Mosey over to sidewalk on other side of soccer fields:

• Bear Crawl to soccer goal, Run to midfield & back, Bear crawl from soccer goal to start
• Rd 2 – Crab Walk
• Rd 3 – Broad Jump

Jog over to front of school for PC:

• PC x 60 secs (w/ arms out front, air presses x 20)
• Lunge walk to parking lot
• PC x 75 secs (w/ air presses x 20, arms out front)
• Lunge walk to parking lot

Time to move and off we went to other end of the school for BTW:

• BTW wall walk x 20-25 ft
• Plank walk on the curb x 20-25 ft
• Incline Merkins x 15
• Rinse & Repeat, replacing IM with Decline Merkins

Enough of that nonsense, mosey to back playground for a little circuit work:

• Rd 1 – 10 Pull-ups/Supine Pull-ups, 20 Dips, 20 Step-ups
• Rinse & Repeat x 2

Time to take a little nature walk, so head over to trail

• Trail run
• Bear crawl up hill
• 10 Burpees
• Plank it up and wait for PAX

Wind our way around the back of the school and circle up for a little JW (DK request, YHC aims to please)

• 1 Merkin/4 Air Presses . . . 10 Merkins/40 Air Presses

6 MOM (IC):

• Dolly x 20, hold’em for DK 15 count
• Flutter x 20, Hold’em for Lobster Roll 10 count
• Rosalita x 20
• Back Scratchers x 20
• LBC x 20

Head back to SF and launch point for COT

Naked Moleskin:

• YHC took a minute to go over Disclaimer prior to start of work-out.  Slapshot was a little surprised to hear that after a couple seasons of posting in the Gloom.
• Welcome to Kilowatt, friend of Header, to Area 51 site.  Think he originally was looking for PAX at Covenant Day but he found us at McKee Road Elementary in time.
• Ready to see drag race between Lobster Roll and Donkey Kong (& possibly Joker) in a Bear Crawl duel.  Those two were moving out there this morning.
• DK called for JW after the circuit work at the back playground.  YHC aims to please and we worked in a round after a run on the Nature Trail.
• Thanks to O’Tannenbaum for taking us out.

Announcements:

• Area 51 work-out site is sponsoring a hole/tee box in the F3 Golf Tournament.  Let YHC, John.Chepul@ChepulCPA.com, or Far Side, Frank.Larsen@cbre.com, know if you would like to contribute.  Sponsorship is $100 per hole.  Thanks to those who have already contributed.
• Sign up for F3 Golf Tournament by 5/15.  Event will be held at Olde Sycamore Golf Course on 5/29.  4 man teams/Captain’s Choice.  Sign up as individual or team.  See website for further details.
• Looking for Qs for Area 51 for Saturdays in May and June.  Let YHC know if you can take 1/2 or full, specifically on 5/10, 5/17, 5/31, or 6/7.

Stack, Rock, Run

YHC tweeted that with end of Easter, Spring Break, and post Mud Run that we would just get back to work and sweat.  On a nice spring morning here in the Carolinas that is what we did.  Morning unfolded like this:

• Jog around the soccer field and circle up

COP (all exercises in cadence)

• SSH x 25
• IW x 25
• Squat x 20
• Peter Parker x 20
• Parker Peter x 20

Mosey over to the end line for The Stack

• Run to midfield, 5 burpees, Back to endline, 5 burpees/10 knee-ups
• Plank it up and wait for PAX to regroup (RHH, RLH, LHH, LLH)
• Run to midfield, 5 burpees/10 knee-ups/15 merkins, Back to endline, 5 burpees/ 10 knee-ups/15 merkins/20 LBCs
• Plank it up and wait for PAX to regroup (RH back pocket, LLH, LH back pocket, RLH)
• Run to midfield, 5 burpees/10 knee-ups/15 merkins/20 LBCs, Back to endline, 5 burpees/10 knee-ups/15 merkins
• Plank it up (Regular, 6 inches, Regular)
• Run to midfield, 5 burpees/10 knee-ups, Back to endline, 5 burpees

Head over to rock pile and grab a rock (Size matters as PAX will be on move)

• 5 curls, run to midfield w/ rock, 10 curls, drop rock and run to soccer goal & back, 15 curls, back to start line w/ rock
• Rinse & repeat with 5/10/15 goblet squats
• Rinse & repeat with 5/10/15 chest presses

Jog to side of school for PC:

• PC x 60 sec
• Lunge walk to bushes
• PC x 60 sec
• Lunge walk to bushes

Mosey over to playground for a little circuit work

• Pull-ups x 10, Dips x 20, Incline Merkins x 20
• Pull-ups x 10, Dips x 20, Decline Merkins x 20
• Pull-ups x 10, Dips x 20, Squats x 20

Head to back of school for 6 MOM:

• Dolly x 20 (IC), hold’em for long 10 count by Callaway
• Flutter x 20 (IC), hold’em for 10 count by Slapshot
• Rosalita x 20 (IC)
• Back Scratcher x 20 (IC)
• CCV x 10R (IC)
• CCV x 10L (IC)

Mosey over to stumps

• 10 jump ups/step ups on stump, 10 tire hops, 20 dips
• Rinse & Repeat x 2

Jog long way around school back to launch point

2 minutes left, so 50 LBCs OYO

COT

Moleskin:

• Originally scheduled to co-Q with Far Side.  However, rec’d TM on Friday from Far Side that his kids had decided they wanted to spend another day on the beach.  Can’t say I blame him as the weather the last couple days has been ideal.
• Ocho Cinco seems to never get tired.  Always find him at front of pack for runs of any distance.
• Apparently O’Tannenbaum lost track of how many adult beverages he had on Friday night.  Feeling it a little bit out there today.
• Tclaps to Callaway for toughing it out after nagging leg injury reared its ugly head.

Announcements:

• F3 Golf is scheduled for 5/29 at Olde Sycamore Golf Course.  Sign up by 5/15 to participate.  70+ have already signed up for one of the 144 spots.  Proceeds will benefit F3 Foundation.
• Area 51 work-out site (Saturday morning site) will be sponsoring a hole/tee box for the event.  Contact YHC (John.Chepul@ChepulCPA.com) or Far Side (Frank.Larsen@cbre.com) to contribute.  Money raised benefits F3 Foundation.
• New Friday work-out starting at Westminister (?).  Several F3 PAX are members there.  Callaway may be able to provide more details.
• New Saturday work-out, F3/The Hill, starting 4/26 at Marian Diehl Park.  Work-out geared towards bringing Fitness, Fellowship, and Faith to the men of Forest Hill Church.  Open to any and all PAX.
• Next F3 Trips for Kids Bike ride at Francis Beatty Park scheduled for 6/14/14.  Look for additional details in the upcoming weeks.  Working with kids in Bulldogs Matter After School program at AG Middle School.

Prepare to Run!

(Posted on behalf of Frasier & O’Tannenbaum)

PAX knew it had to be 0700 as Floor Slapper wheeled into the parking lot at McKee Road Elementary.  Frasier took the lead as the PAX headed over to the parking lot next to the track for a short warm-up.

COP:

• SSH x 20
• Slow Squat x 10
• IW x 10
• Merkin x 10

Partner up (size does matter).  Partner 1 does push-up to balls to the wall while partner 2 runs one lap on the track.  Stop when you reach ten total.

Mosey to the back playground.  Partner 1 completes 30 step ups, 10 pull-ups switching grip each time, and 20 CDD.  Partner 2 runs lap around the school.  Flapjack

Jog over to the trail.  Partner 1 does 20 dips, 15 decline merkins, and 20 slow squats.  Partner 2 completes 1 lap on the trail.  Flapjack

Mosey to the wood stumps.  Partner 1 completes 15 jump ups, 15 incline merkins, 20 rock hoppers over the tires.  Partner 2 runs lap around the school.  Flapjack

Head over to the rock pile and find the biggest rock you can.  Partner 1 begins with overhead presses while Partner 2 runs suicides.  Flapjack and continue until partners complete 100 overhead presses.

Rinse and repeat with partners completing 100 bench presses.

Hand off to O’Tannenbaum for second 1/2:

Plank

Makhtar Ndiaye x 15

Partner Decline Merkins (with feet on Partner’s back) (3x)

Head over to the soccer fields for some field work:

• High knees to 3rd cone, bear crawl with gramby roll at each cone (3x)
• Burpee Ladder (5x)

Circle up for 5 MOM w/ special guest lead by Lobster Roll:

• LBC
• Russian Twist
• Knees to chest and more. . .
• Mtn Climber

Mosey to curb for curb walkers and lunges x 2

Jog to basketball goals.  Broad jump to end and back x 2

People’s Chair, Decline and Incline Merkins

Jail Break to COT

Moleskin:

• Punctual as usual, Floor Slapper rolls in at 0700 and PAX knows it is time to get the work started
• Lobster Roll and Slapshot get the award for largest rock for overhead press/bench press partner work
• Joker and Ocho Cinco in photo finish for final Jail Break

Announcements:

• Super Bowl of all F3 CSAUP events will be held next Saturday, 4/12.  Area 51 PAX will meet at South Charlotte Middle School (site of Death Valley, Fast Twitch & Boot Camp) at 0445 with departure at 0500.  Payment of transportation fee, $40, was due by 4/4.  If you haven’t paid, go to website, https://www.paypal.com/us/cgi-bin/webscr?cmd=_flow&SESSION=g50ehRMGBlNZtJPcxyGmTk3KKg8ozrh8GGusBipT3BZGogVHPDC_BjaucgK&dispatch=50a222a57771920b6a3d7b606239e4d529b525e0b7e69bf0224adecfb0124e9b61f737ba21b081982546798d23b9808f90be4e2dc1450b56, and pay now.  Stagecoach is coordinating logistics.
• Look for announcement of Area 51 convergence for 4/12 work-out.  With over 500+ PAX signed up for the Mud Run, work-out sites will most likely combine next weekend.

Suicide Ladder with a side of Jack Webb

8 PAX decide forecast for a little rain was no reason to stay home and headed out to McKee Road Elementary for 60 minutes of fun.  By the end, all were glad they made that decision to put the work in on a nice spring morning here in the Carolinas.  Here is how the morning unfolded:

Jog to parking lot by the soccer fields for COP:

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

Mosey over to teacher’s parking lot and line up at 1st light post for some suicides:

• Run 1/3 lot, 5 Merkins & run back
• Run 2/3 lot, 10 Merkins & run back
• Run full lot, 15 Merkins & run back
• Rinse & repeat x 2 (w/ Jump Squats Rd 2 & CDD Rd 3)

Head over to playground for a little circuit work:

• 10 Pull-ups, 20 Dips, 20 Incline Merkins
• 10 Pull-ups, 20 Dips, 20 Decline Merkins
• 10 Pull-ups, 20 Dips, 20 Step-ups

Jog down to front of school for PC:

• PC x 75 sec (w/ arms out front, arms over head)
• Lunge walk across bus parking lot
• PC x 60 sec (w RL up, LL up)
• Lunge walk across bus parking lot

Head over to side of school and circle up for Jack Webb:

• 1 Merkin/4 Air Presses up to 7 Merkins/28 Air Presses
• Back down from 6 Merkins/24 Air Presses to 1 Merkin/4 Air Presses

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

• 10 Jump-ups/Step-ups, 10 Tire hops, Run around the tires
• Rinse & Repeat x 2

Find a little higher ground for 6 MOM:

• Dolly x 20, hold’em
• Flutter x 20, hold’em
• Rosalita x 20, keep’m at 90 degrees for Protractor
• Protractor – 90, 45, 10, 45, 90, 45, 10
• LBC x 25

Jog back to parking lot by soccer fields and line up on curb:

• Bear crawl 1/2 across, Run 1/2, 5 Merkins, Crab walk 1/2 back, Run 1/2, 10 Merkins
• Rd 2 – Lunge walk, Run, 5 Squats, Lunge Walk, Run, 10 Squats
• Rd 3 – Karaoke Rt across, 10 Sister Mary Catherine, Karaoke Lt across, 20 Sister Mary Catherine

Head back to launch point and finish it up with 10 Burpees OYO

COT

Moleskin:

• All in all, ground was not too wet after another round of rain the past day or so.  Managed to stay on higher ground and only had one or two slips on the runs around the tires
• Turkey Leg and Far Side running strong on the suicides in the parking lot.  Far Side turned on the afterburners for the last sprint and blew us all away
• Coach pushing the PAX on the 2nd round of circuit work on the stumps and tires
• Kuechly was saving his energy for soccer game later in the day
• Strong effort put forth by Blue Hen, Burgundy, and Twister.  Twister continues to post each week after traveling all week down to Louisiana for work

Announcements:

• Mud Run scheduled for 4/12.  Information and sign-up/payment for bus ride and sundries is detailed in weekly e-mail. Stagecoach (tj.zitney@gmail.com) has the details
• Turkey Leg announced change for Fast Twitch.  Still have the early start time of 5:15, but they will now be going for 60 minutes on Tuesdays.  YHC was anticipating a change to 5:30 start time but instead got the news of an additional 15 minutes of pain instead
• Far Side is coordinating “F3 Trips for Kids Ride” on 4/5.  We will be taking about 15 kids from the Grier Heights neighborhood who participate in AG Middle School Bulldogs Matter tutoring program for a morning of mountain biking at Francis Beatty Park.  Looking for 10-15 PAX to help out with this worthwhile event.  M’s and 2.0’s are welcome to join in.  Contact Far Side (Frank.Larsen@cbre.com) to sign up.

Wasn’t This My Week to Q???

9 PAX (including 2 2.0s) showed up at McKee Road Elementary for the weekly edition of Area 51, including 1 PAX with his Weinke all set to go but no place to Q (more about that in the Moleskin).  As 0700 rolled around Far Side led us off for a short jog (approx 1/2 mile) around the AO and then we circled up for COP:

• SSH x 20 (IC)
• 1 Burpee
• IW x 20 (IC)
• 2 Burpees
• MC x 20 (IC)
• 3 Burpees
• Squat x 20 (IC)
• 4 Burpees
• Peter Parker x 20 (IC)
• 5 Burpees
• Parker Peter x 20 (IC)
• 6 Burpees

Mosey over to playground for a little circuit work:

• Pull-ups x 10
• Merkins x 20
• Squats x 30
• Plank till all PAX are done

Mosey over to other end of school for PC and sidewalk pushorama:

• PC x 60 sec
• Staggered Arm Merkins x 8 (Rt arm up on curb)
• Staggered Arm Merkins x 8 (Lft arm up on curb)
• Decline Merkins x 8
• Incline Merkins x 8

Head over to the track for a little 4 corners:

• 1 lap around the track with stop at each corner for various drills x 10

Mosey over to field beside the school for 11’s

• Run to service road, 10,9,8,7,6,5,4,3,2,1 Turkish Get-ups
• Back to start point, 1,2,3,4,5,6,7,8,9,10 LBCs

YHC comes out of the bullpen for 2nd half

Jog back over to the soccer fields and circle up for 6 MOM:

• Dolly x 20 (IC), Hold’em for Floor Slapper 10 count
• Flutter x 20 (IC), Hold’em for O’Tannenbaum 10 count
• LBC x 20 (IC)
• Back Scratcher x 20 (IC)
• CCV x 15R (IC)
• CCV x 15L (IC)

Line up on goal line of soccer field a The Stack:

• Run to midfield, 5 Merkins
• Run back to goal line, 5 Merkins, 10 Jump Squats
• Plank until all PAX are done (RHH, RLH, LHH, LLH)
• Run to midfield, 5 Merkins, 10 Jump Squats, 15 LBCs
• Run back to goal line, 5 Merkins, 10 Jump Squats, 15 LBCs, 20 CDD
• Plank until all PAX are done
• Run to midfield, 5 Merkins, 10 Jump Squats, 15 LBCs, 20 CDD
• Run back to goal line, 5 Merkins, 10 Jump Squats, 15 LBCs
• Plank until all PAX are done
• Run to midfield, 5 Merkins, 10 Jump Squats
• Run back to goal line, 5 Merkins

Head over to the stumps for another round of circuit work:

• 10 Jump Ups on the stumps
• 10 Dips on the stumps
• 10 Tire Hops
• Rinse & repeat x 2

Mosey to the front of the school

• PC x 60 sec
• Lunge walk to sidewalk

Circle up in the parking lot for 2 MOM to wrap it up:

• Burpees x 8
• Dolly x 20 (IC)
• Rosalita x 20 (IC)

COT

Moleskin:

• Great weather for breaking a sweat with the PAX this morning.
• 2.0’s played more than they worked, we’ll have to crack the whip on those buggers.
• As PAX are greeting each other and stretching before the start, Floor Slapper rolls in around 6:55 (little early on Floor Slapper time as he usually rolls in as the PAX are heading out into the GLOOM).  Pulls out his Weinke all ready to Q, not realizing he had signed up for the following weekend.  No harm done and Floor Slapper brought his A game nonetheless.
• Tool Time lowered the boom on the 11s ladder, nicely done.
• O’Tannenbaum finished strong on The Stack.

Announcements:

• Fighting Brain Cancer for Bill Chepul
  Chelms & YHC have formed a team to raise money for brain cancer research to support their younger brother, Bill, who has Stage IV brain cancer.   We have formed Team Chepul Hill to participate in the 1st Annual Charlotte Brain Tumor Race at Freedom Park on Saturday, March 22.  3 race options with a 10K run (8:30 a.m.), 5K run (9:00 a.m.), and a 5K walk (9:05 a.m.).  We realize the Bobcats event is that day and the Spartan Sprint is on Sunday but hoping a few of the pax are able to join us.  Below are links to sign up for the race and Team Chepul Hill or make a donation:

http://www.braintumorcommunity.org/site/TR/TeamraiserEvents/CharlotteBrainTumorRace?team_id=68643&pg=team&fr_id=2291

http://www.braintumorcommunity.org/site/TR/TeamraiserEvents/CharlotteBrainTumorRace?px=3409216&pg=personal&fr_id=2291

• Congratulations to all the PAX participating in GRC943.
• As always, an honor and a privilege to be able to lead an F3 work-out with such a supportive group of like minded men

Keeping it out of the mud

11 strong PAX (including 1 2.0) decided to start their weekend off right by putting in a little work at Area 51.  A little cool as we began but we quickly warmed up and put in a solid 60 minutes.  Here’s how the morning played out:

Abacus on Q

Jog to soccer field parking lot and circle up for COP:

• SSH x 25 (IC)
• IW x 25 (IC)
• Squat x 25 (IC)
• Merkins x 15 (IC), hold plank
• Peter Parker x 20 (IC)

Mosey over to entrance of park parking lot for instructions:

• Run to Fire Station (approx 1/2 mile), plank it up until all PAX arrive (RHH, RLH, LHH, LLH, 6 in)
• 25 Merkins, 25 Squats
• Run back to McKee Rd elementary
• 25 Merkins, 25 Squats
• Plank it up until all PAX are done

Head over to playground for a little circuit work:

• Rd 1 – 10 Pull-ups, 20 Dips, 20 Decline Merkins
• Rd 2 – 10 Pull-ups, 20 Dips, 20 Incline Merkins
• Rd 3 – 10 Pull-ups, 20 Dips, 20 Knee-ups

Mosey over to school wall for PC:

• PC x 60 sec (Hands out front, Hands over Head)
• Lunge walk to sidewalk
• PC x 60 sec (LL up, RL up)

Turn it over to Dirty Bird for 2nd half:

Jog over to track

• 4 pt squat/lunge x 20
• Lap around track
• 20 knee jumps, 30 sec high knees (Rinse & repeat x 2)
• Lap around track
• 20/15/10 squat/calf raise combo
• Lap around track
• 10 merkins, 10 wide-arm merkins, 10 diamond merkins (Rinse & repeat x 2)
• Lap around track
• 5 burpees OYO/10 burpees OYO/AMRAP burpees x 60 sec
• Lap around track

Mosey over to bus parking lot for 6 MOM (PAX selection)

• Flutter x 20 (IC)
• Dolly x 20 (IC)
• Protractor
• 50 LBC OYO
• 20 Back Scratchers (IC)
• Round of Boat/Canoe
• CCV x 10R & 10L (IC)

Mosey back to launch point with stop in parking lot for team relay

COT

Moleskin:

• Soccer fields and track infield were pretty soggy so YHC and Dirty Bird kept the PAX on the blacktop.  You’re welcome.
• Guest appearance by Chelms in the far South realms after a little prompting from Far Side.  Requested a 9:30/10:00 start time in anticipation of warmer temps but request was denied.  Strong effort none the less.
• Far Side is bouncing back quickly from his back surgery.  Moving quickly around the track.
• Ocho Cinco and Lobster Roll out in front along with Chelms on run to Fire Station.

Announcements:

• Chelms and YHC organizing a team to participate in 5K/10K race for Brain Tumor research at Freedom Park on 3/22.  Raising money in honor of our brother, Bill, who is in year 2 of battle with brain tumor.  Any and all participation is appreciated.
• Still a few spots available for final BRR team this fall.  Contact Baracus if interested.
• As always, an honor and a pleasure to lead a strong group of men in a work-out with F3.

Pre-draft work-out in the swamplands of Area 51

12 PAX decided to show up at the AO of Area 51 for a Saturday morning kick off to the weekend and were greeted with more typical spring like conditions.  Callaway herded up the crew and led them over to the soccer fields where Joker had set up the stations for Area 51 on campus work-outs for upcoming draft.

Circle up in the parking lot for COP:

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

Line up on one side of parking lot for Sprints:

• Rd 1 – 5 Incline Merkins, Sprint across lot, 5 Decline Merkins, Sprint back
• Rd 2 – 5 Squats, Sprint, 5 Squats, Sprint back
• Rd 3 – 10 Incline Merkins, Sprint, 10 Decline Merkins, Sprint back
• Rd 4 – 10 Squats, Sprint, 10 Squats, Sprint back
• Rd 5 – 15 Incline Merkins, Sprint, 15 Decline Merkins, Sprint back
• Rd 6 – 15 Squats, Sprint, 15 Squats, Sprint back

Mosey over to Cones for Broad Jump Competition:

• Separate into 3 groups.  Everyone warm up with standing broad jump.
• Groups line up and each member executes standing broad jump.  Group winners advance to finals.
• Group winners execute standing broad jump.  Due to lack of electronic measuring equipment, finals declared a tie.

Jog to goal line of Soccer Fields for Field Work:

• Shuffle 50 yards, 50% Jog back
• Shuffle 50 yards (facing other direction), 50% Jog back
• Karaoke down, Jog back
• Karaoke down (facing other direction), Jog back
• Back Pedal, Jog back
• High knees, Jog back
• Butt Kickers, Jog back
• AYG sprint 50 yards, jog back
• AYG sprint 50 yards, jog back

Circle up in parking lot for 6 MOM:

• Flutter x 20
• Dolly x 20
• LBCs x 20
• CDD x 20

Abacus takes over for 2nd half:

Jog over to rock pile & pick out a rock (size does matter as PAX will be on move).  Head back to high end of soccer fields and line up on sideline:

• 5 rock curls, jog 25-30 yards w/ rock, 10 rock curls, drop rock, jog 25-30 yards, jog back to rock, 15 rock curls, jog back to starting point w/ rock
• 5/10/15 goblet squats w/ rock
• 5/10/15 push presses with rock
• 5/10/15 triceps extensions w/ rock

Return rock to rock pile and head over to the school:

• PC x 60 sec (w/ arms out front, arms over head)
• Lunge walk to sidewalk
• PC x 60 sec (w/ 25 air presses)
• Lunge walk to sidewalk

Head over to playground for a little circuit training (Plank it up in between rounds)

• Rd 1 – 10 pull-ups, 20 dips, 20 incline merkins
• Rd 2 – 10 pull-ups, 20 dips, 20 decline merkins
• Rd 3 – 10 pull-ups, 20 dips, 10 burpees

Mosey over to parking lot and circle up for 6 MOM:

• Dolly x 20 (IC), hold’em (10 Count from Far Side)
• Flutter x 20 (IC), hold’em (10 Count from Slapshot)
• Rosalita x 20 (IC), hold’em (10 Count from Salt Lick)
• LBCs x 25 (IC)

COT

Moleskin:

• With the return of normal early spring temps, nice turnout after the past week and a half of snow, ice, and rain.  YHC is definitely ready for spring and some drier conditions.  Soccer fields were still a bit soggy from all the wet weather we have had lately.
• Joker originally planned a NFL draft combine type workout for the PAX.  However with the wet conditions he had to shorten up the playbook and audible number of planned activities.
• Strong work by all the PAX.  Stayed in a limited area of the campus and still able to put in a good morning’s work.

Announcements:

• Final sign-ups for GRR in March.  Large F3 contingent will be taking part.
• Looking for 7-8 for final Area 51 BRR team scheduled for the fall.  Team of 12 will run 200+ miles (each team member runs 15-18 miles over course of two days).  Highly recommended 2nd F opportunity.

It Only takes 2 to make a PAX, 3 makes it a Party

After a week of snow with the 2.0s out of school, 3 PAX decided it was time to get out of the fartsack and put in a little downpainment.  SF was planted in the snowy ground.  Fields were still covered with the white stuff but plenty of asphalt provided ample opportunity to get some work done.  Here’s what went down:

Run around the parking lot and circle up (triangle up?) for COP:

• SSH x 25 (IC)
• IW x 25 (IC)
• Squats x 25 (IC)
• Merkins x 15 (IC)

Line up at one end of the parking lot for The Stack:

• Run to the other end, 5 burpees
• Run back, 5 burpees/10 squats
• Plank with RH, RL, LH, LL
• Run to the other end, 5 burpees/10 squats/15 CDD
• Run back, 5 burpees/10 squats/15 CDD/20 jumping lunges
• Plank with RH back pocket, RL, LH back pocket, LL
• Run to other end, 5 burpees/10 squats/15 CDD/20 jumping lunges
• Run back, 5 burpees/10 squats/15 CDD
• Plank with RH out front, LH out front
• Run to other end, 5 burpees/10 squats
• Run back, 5 burpees

Head over to playground for a little circuit work:

• 10 pull-ups
• 20 dips
• 20 squats
• Rinse & repeat x 2

Mosey to front of school:

• PC x 60 sec
• Merkins x 15
• PC x 60 sec
• Wide arm merkins x 15

Out to parking lot and line up at light pole:

• Karaoke to 1st b-ball goal & back
• Slide to 1st b-ball goal & back
• Butt kickers to 1st b-ball goal & high knees back
• Backwards run to 1st b-ball goal & jog back

Back to front of school for 6 MOM:

• Dolly x 25 (IC), Hold’em (10 count from Floor Slapper)
• Flutter x 25 (IC), Hold’em (10 count from Far Side)
• Rosalita x 25 (IC)
• LBCs x 25 (IC)
• CCV x 10L & 10R (IC)

Jog back to original parking lot and line up for:

• Bear crawl to building, lunge walk to door, jog to end
• Jog to door, lunge walk to end of building, bear crawl back to start
• Broad jump to building, lunge walk to door, jog to end
• Jog to door, lunge walk to end of building, broad jump back to start

Slow mosey to rock pile and grab a friend:

• Curls x 15 (IC)
• Goblet Squat x 15 (IC)
• Chest presses x 15 (IC
• Rinse & repeat

Back to launch point for a mini-COP

• SSH x 25 (IC)
• IW x 25 (IC)
• Squat x 25 (IC)

COT

Moleskin:

With the recent snowfall and some rain falling as YHC left the house, wasn’t sure how many PAX would venture out for the weekly posting of #F3Area51.  Arrived at the parking lot & found it empty around 6:55.  Started debating whether willing to make a sadclown post when 4 Runner pulled into the lot.  Far Side jumped out of the car ready to roll.  Soon after Floor Slapper wheeled in as well, ready to post  before heading up to Boone for some snow tubing with M & 2.0s.

Far Side continues to make strong recovery from back surgery.  Not long before he will be back out in front of the PAX.

All the fields were still covered with slush from Winter Storm Pax.  Fortunately, parking lot was clear and we were able to get in a solid beatdown.  With all the melting snow and puddles around, YHC called for 6 MOM on the covered sidewalk in front of the school. No complaints heard from the PAX.

Thanks to Floor Slapper for taking us out and keep safe as you and the family enjoy some winter fun up in the mountains.