Author Archive Abacus

Take a Walk on the “Farside”

Posted on behalf of O’Tannenbaum

8 men arrived with sparkles in their eyes after seeing rain in the forecast and finding dry conditions at the AO.  Here’s a recap of what the PAX endured:

3 minute Mosey followed by COP:

• SSH x 25 (IC)
• Windmill x 20 (IC) (O’Tannenbaum special)
• IW x 20 (IC)
• Squats x 20 (IC)
• LBC x 20 (IC)
• MC x 15 (IC)

Jog over to far end of soccer fields and grab a cinder block for some field work:

• 7’s – Run across the soccer field to sidewalk, 6 Merkins, back to other side, 1 Military/Chest Press w/ cinder block – Rinse & repeat for 5/2, 4/3, 3/4, 2/5, 1/6
• Run across the soccer field, 10 Burpees, back to other side, 10 Incline Merkins on the cinder block
• Karaoke across the field & back
• High Knees to the soccer goal, bear crawl to the telephone pole, jog to end.  Rinse & repeat on way back
• Partner up for Catch Me if You Can w/ cinder block – P1 runs across soccer field w/ cinder block, P2 completes 10 CDD & then runs to catch up with P1.  Flapjack for return trip across the fields.
• Return the cinder blocks to their resting place

Mosey to playground:

• Plank walk x 20 yards
• Knee-ups/Leg raises on Pull-up bars x 5
• Rinse & repeat twice with increasing Knee-ups x10/x15

Mosey over to stumps for Jump Ups/Ski Jump combo:

• 5 Jump Ups on the tree stumps
• 5 Ski Jumps over Tires
• Rinse & Repeat 2 more times with 10/15 reps

Mosey over to front of school for PC x 60 sec

Mosey to parking lot for Jacob’s Ladder with Burpees:

• Run across the parking lot, 1 Burpee
• Run back across, 2 Burpees
• Continue up to 7 Burpees

Circle up for 6 MOM:

• Dolly x 20 (IC), hold’em for 10 count
• LBC x 20 (IC)
• Rosalita x 20 (IC)

Line up in parking lot for trip down & back:

• Walking lunge, backwards run, jog to the end

Finish it up with:

• 20 Dips
• 10 Decline Merkins
• Plank with Maktar Jai x 10

COT

Moleskin:

• Far Side made his return after couple months off to rehab back injury.  Great to have him back in the mix!  (He was pleasantly/unpleasantly surprised to see Uncle Leo’s gift of extra Cinder Blocks for the Area 51/The Matrix site).
• Perfect weather for a Saturday morning workout as rain missed us and temps were comfortable
• Kudos to Donkey Kong for posting after shadowing a Ruck event until 2 a.m.  Still had the energy to call Q out on his incorrect LBC form.  OT says that would explain his lack of “Abular Emphasis”.
• Great group of men and always a pleasure to lead and be associated.

Announcements:

• Sign-ups for the BRR are ongoing.  Let Baracus know if you are interested in joining a team.  A favorite CSAUP event for many of the PAX.
• Mud Run training run to be held at Outland (Sun Valley High School in Indian Trail) next Saturday, 2/15.  See e-mail/Pre-blast for details.

Making House Calls (Posted on behalf of Frasier & Floor Slapper)

• Eleven strong men set out thirty seconds early or on time (depending on whose watch you were looking at) for a pain filled hour of fun on a beautiful brisk morning at #F3Area51.

The Thang:

First Half:  Frasier on Q

COP:

• SSH x 25
• IW x 20
• Slow Squat x 20
• Hand Release Merkins x 20
• Mountain Climber x 20
• Parker Peter x 15

Four different pain stations.  No man left behind as PAX planked when done until everyone through with the called exercise.

• Station One – T-merkin x 20 at the playground at back of school & then jog to the stumps at the Lighthouse behind the school.
• Station Two – 20 Jump ups or Step ups on the stumps.  Jog to the playground at the front of the school.   Plank.
• Station Three – 20 Carolina Dry Docks.  Plank w/ right leg out & down to 6 in. while holding right leg out for 10 ct.  Rinse & Repeat w/ left leg.  Jog to last station at the track.
• Station Four – 15 Sumo Squats.  Hold the squat for 5 secs and then explode off the ground.  Plank.

Mosey to front parking lot for burpee suicides;

• Skip every two parking lines while doing increased burpees at each stop all the way to seven burpees.

Mosey to the wall at front of school for some PC and BTW.

• Alternate PC w/ BTW for two circuits with Alternate Right Leg & Left Leg off the wall or ground.

Head over to middle of track for 6 MOM:

• Russian Twist x 20
• Reverse Crunch x 20
• Windshield Wiper x 15
• Freddy Mercury slow x 5, fast x 5, slow x 5, fast x 5

Hand off to Floor Slapper for 2nd half of beat down:

• Partner 1 trail run, Partner 2 pull up sets, then flapjack
• P1 track run, P2 push ups, then flapjack
• P1 track run, P2 LBC, then flapjack

Playground Ladder

• 5/10/15 squats
• 5/10/15 jump squats
• 5/10/15 forward lunge

Time left for:

• 20 incline merkins
• 20 decline merkins
• 15 burpees

COT

Announcements:

• Email Baracus if any interest in BRR next fall.  Setting up 6/9/12 man teams for those interested.
• See weekly email for announcements on upcoming events.  Springtime tends to offer lots of opportunities for CSAUP events.

Singing in the Rain (Posted on behalf of Floor Slapper)

(Posted on behalf of Floor Slapper)

10 dedicated gentlemen braved the rain and completed the Murph workout.  Actually, the rain held off until Tool Time’s late arrival which brought the heavy rain and wind.  Here’s what transpired:

Jog over to teacher’s parking lot for COP:

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

Enough of a warm-up, let’s get to the main event:

• 1 mile run (run to the fire station and through the back entrance of neighborhood & then back to playground)

10 sets of 10/20/30 reps of the following:

• 100 pull-ups
• 200 merkins
• 300 squats

Finish it up with:

• 1 mile run (same route)
• With the premiere of “Lone Survivor” on everyone’s mind, PAX that returned early headed back out to regroup with those still out on the route to finish up the run #NOMANLEFTBEHIND #BROTHERHOOD

Still have 20 minutes left so hit the parking lot for 6 MOM:

• LBCs x 20 (IC)
• Dolly x 20 (IC)
• Mason Twist x 20 (IC)
• Freddie Mercury x 20 (IC)

Head over to front of school for PC:

• PC x 60 sec (w/ Air Presses, drop ’em 3 inches, etc)
• Decline Merkins x 20 (OYO)
• PC x 60 sec

Mosey over to track for 4 corners:

• 1 lap around track with 10 Frog Kicks, 10 Jump Squats, 10 Merkins, & 10 Burpees at the corners

3/4 sprint back to the launch point

Finish with lunge walk musical chairs until everyone found a spot in COT

Moleskin:

• This morning’s workout was definitely conducted in the GLOOM.  Not a dry spot to be found after the past 24 hours of heavy rainfall & PAX quickly found themselves in deluge 5-10 minutes into the workout as the skies let loose another round of showers.   Fortunately, lightening stayed off in the distance.
• Fraiser, Lobster Roll & Alf led the PAX on the 1 mile bookend runs for the Murph.
• Strong effort by all the PAX on the circuit work to quickly complete the 100/200/300 reps at the playground.
• Floor Slapper called for one more exercise, Squats, as he headed over to his car to grab his phone to record who was in attendance.  PAX must have thought this one was optional as all declined the invitation.
• Several of the PAX enjoyed some 2nd F at Dunkin Donuts afterwards.

Announcements:

• Let Baracus know your interest level (None, Maybe, Looking Forward to It) in participating in Blue Ridge Relay next September.
• Check weekly e-mail and website for additional news.

Ending the Year Off Right

9 dedicated PAX, including one 2.0, decided that even though the schools were out for Christmas break it was no time to sleep in.  Forget those New Year’s Resolutions, the PAX were determined to continue putting in the work required to improve the 1st F.

Joker on Q:

Jog over to the soccer fields and circle up for COP:

• SSH x 20 (IC)
• IW x 20 (IC)
• Squat x 20 (IC)

Jog over to playground for some circuit work:

• 10 Pull-ups
• 20 Dips
• Rinse & Repeat

Jog back to center of soccer field for the Starfish:

• Run to 1st light pole, 20 CDDs, back to center light pole
• Run to 2nd light pole, 20 Merkins, back to center
• Run to 3rd light pole, 20 LBCs, back to center
• Run to 4th light pole, 20 Squats, back to center
• Run to 5th light pole, 10 Burpees, back to center

Jog to front of school for PC

• PC x 60 secs, 10 Decline Merkins
• PC x 45 secs, 20 Incline Merkins

Lunge walk/Merkins combo

• Lunge walk across parking lot, 20 Merkins, Lunge walk back
• Lunge walk across parking lot, 20 Merkins, Lunge walk back

Count off by 3’s for relay race around the track

6 MOM (Dolly, LBC, Flutter, Heels to Heaven)

Abacus on Q for 2nd Half:

Line up on the track for 11s:

• Run across track infield, 1 Merkin, back to other side, 10 Squats
• Continue the same working up to 10 Merkins & down to 1 Squat

Indian run to rock pile

Pick a friend & head over to soccer field:

• Rd 1 – 5 curls, run to mid-point w/ rock, drop rock & run to end, back to mid-point & 10 curls, back to start with rock
• Rd 2 – Rinse & Repeat with 5/10 chest presses
• Rd 3 – Rinse & Repeat with 5/10 goblet squats
• Rd 4 – Rinse & Repeat with 5/10 tricep extensions
• Return rock to its home

Jog over to the other end of soccer fields for a little JW:

• 1 Merkin/4 air presses up to 10 Merkins/40 air presses

Jog back to launch point for another 6 MOM:

• Dolly x 20 (IC), hold’em
• Rosalita x 20 (IC), hold’em
• LBC x 20 (IC)
• CCV x 10 (IC), on left side
• CCV x 10 (IC), on rt side

COT

Moleskin:

• On cue, clock strikes 0700 & Floor Slapper rolls in.  Must be time to start.  Wait, 1 more late arrival, so PAX jogs around parking lot to give O’Tannenbaum a chance to join the PAX.
• Strong effort by Heavyweight (Lightweight’s 2.0, 10 yrs old) as he kept at it for the full 60 min.
• Joker looked to be rounding back into form as he led the PAX in majority of runs.
• A little more running than usual this morning as Q’s kept the PAX moving.   Just trying to keep everyone warm as temps hovered in high 20’s.

Announcements:

• No workout at McKee Rd Elementary next week, 1/4/14.  Area 51 workout will be at convergance in Fort Mill with The Fort and Joe Davis 5K run.  If not heading to Fort Mill, PAX can head over to the Rock or Outland for regularly scheduled 0700 Saturday workouts.
• New Year’s Day convergence at South Charlotte Middle School (sight of Death Valley).  Workout begins at 0700.  All other Wednesday workouts cancelled.
• A51 F3 viewing party for “Lone Survivor” movie scheduled for Jan 10 at Cinebarre theater at Arboretum.  See E-vite from Stone Cold for details.  All Area 51 sites scheduled for Jan 11 will be running “The Murph” for 2nd F/CSAUP event.  (See preblast for additional info – http://f3nation.com/2013/12/27/area-51-2nd-f-preblast-lone-survivor-movie-friday-followed-by-murph-saturday/).

Christmas comes early to Area 51

16 PAX came out to McKee Rd Elementary to see whether they were on the Nice or Naughty List this Christmas Season.  Still to be decided where each of the PAX felt they lined up after a 60 minute downpainment.  With the arrival of Floor Slapper at 0700 Frasier led off the first 1/2 of the workout.

Jog around the front of the school to the back playground with High Knees and Butt Kickers along the way.  Circle up for COP:

• SSH x 15 IC

Enough warm-up.  Now we were ready for 5 Days of Christmas:

• Day 1 – Moderate jog around the track and back
• Day 2 – 10 Pull-ups, Jog around the track
• Day 3 – 12 Star Jacks, 10 Pull-ups, Jog around the track
• Day 4 – 16 J Los, 12 Star Jacks, 10 Pull-ups, Jog around the track
• Day 5 – 20 slow squats, 16 J Los, 12 Star Jacks, 10 Pull-ups, Jog around the track

That was so much fun so Rinse & Repeat:

• Day 1 – Fast run to basketball goal & back
• Day 2 – 20 Step-ups, Fast run to bball goal
• Day 3 – 15 Diamond Merkins, 20 Step-ups, Fast run to bball goal
• Day 4 – 4 Jack Webbs (1 merkin/1 air press to 4 merkins/4 air presses), 15 Diamond Merkins, 20 Step-ups, Fast run to bball goal
• Day 5 – 25 LBCs, 4 Jack Webbs, 15 Diamond Merkins, 20 Step-ups, Fast run to bball goal

Hand off to YHC for 2nd 1/2:

Jog over to infield of the track for 6 MOM:

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

Jog over to front playground for some circuit work:

• Pull-ups x 10
• Dips x 20
• Squats x 20
• Pull-ups x 10
• Dips x 20
• Deep lunges x 20
• Pull-ups x 10
• Dips x 20
• Jump Squats x 20

Mosey over to front wall of school for People’s Chair

• PC x 60 secs (with arms straight out, over head, & then air presses)
• Broad jump to sidewalk
• PC x 60 secs
• Bear Crawl to sidewalk

Jog over to soccer field for Suicide Ladder

• Run 20 yards, 5 merkins, back to start, Run 40 yards, 10 merkins, back to start, Run 60 yards, 15 merkins, back to start
• Rinse & Repeat with LBCs (5, 10, 15)

Indian run around the soccer field & back to launch point

Wrap it up with 10 Burpees OYO & COT

Moleskin:

• Strong turnout from Y Guides as they came out in support of Frasier on Q
• COP cut short as Frasier unleashed the 5 Days of Christmas.  PAX quickly got warmed up.
• Turkey Leg and Donkey Kong setting the pace on a number of the laps around the track.
• Couple new faces for Area 51 workout with Incline, Rat, Hairy Dog, and XT.  Come back out and join us again anytime.

Annoucements:

• Joe Davis 5K and convergence with PAX from Fort Mill in two weeks, 1/4/14
• 2nd F opportunity with viewing of “Lone Survivor” Premiere scheduled for 1/10/14, followed by Saturday workouts all holding a Murph workout the next morning, 1/11/14
• Look for additional information on sign-ups for BRR in January/February time period

Easing into the final month of the year

8 PAX from Area 51 and Outland converged at McKee Rd Elementary to burn off a few Thanksgiving calories and get ready for the final month of 2013.  Temp was a bit chilly but we managed to warm up pretty quickly.

COP

• SSH x 20 IC
• Squat x 20 IC
• IW x 20 IC
• Merkins x 20 IC
• Peter Parker x 20 IC
• Parker Peter x 20 IC

Mosey over to back soccer field and line up for CDD/Jump Squat Suicide Ladder

• Run to first marker, 5 CDD, return to starting point, 5 Jump Squats
• Run to 2nd marker, 10 CDD, return to starting point, 10 Jump Squats
• Run to 3rd marker, 15 CDD, return to starting point, 15 Jump Squats

Jog over to playground for some circuit work:

• Pull-ups x 10
• Dips x 20
• Incline Merkins x 20
• Rinse & Repeat x 2 (Replace IM with Decline Merkins & then Wide-arm Merkins)

Head over to wall at front of school

• PC x 60 secs (w/ calls for arms straight out, arms over head, air presses x 15)
• Lunge walk to parking lot
• PC x 60 secs
• Lunge walk to parking lot

Jog over to rock pile and find a friend

• Rock curls x 15 IC
• Push Press x 15 IC
• Goblet Squat x 15 IC
• Rinse & Repeat x 2

Time for the 800 meter run through the neighborhood & back to soccer fields.  Plank until everyone returns.

Circle up for 6 MOM

• Dolly x 20 IC, hold’em
• Flutter x 20 IC, hold’em
• LBC x 30
• Back Scratcher x 20 IC
• CCV x 10 IC (R)
• CCV x 10 IC (L)

Head over to sideline of soccer field

• Bear crawl to 1st soccer goal, 5 burpees, jog back
• Crab walk to 1st soccer goal, 5 burpees, jog back
• Bear crawl to 2nd soccer goal (as requested by DK), 5 burpees, Crab walk back to 1st soccer goal, jog back

Jog back towards launch point & circle up at end of soccer fields for a little Jack Webb

• 1 Merkins/4 Air Presses up to 10 Merkins/40 Air Presses

COT

Moleskin:

• Light turn-out as we wrapped up Thanksgiving week, but strong effort by all the PAX
• Ocho Cinco, Fish Taco, Lobster Roll & DK leading the way on the CDD/Jump Squat Suicide Ladder
• Welcome to Maurice (Fish Taco’s cousin) who was in town from Virginia Beach for the holiday.  Wondering about Fish Taco’s sanity when he invited him to join him at a work-out outside at the end of November when temps were in the 20’s.  Hope you enjoyed it and safe travels home.
• YHC had just enough time at end of work-out for a visit from Jack Webb.  Think I heard cheers as I announced we were not stopping at 8/32 but rather motoring on through to 10/40 to wrap up the day.

Announcements:

• X-mas party scheduled for next weekend, 12/7, for Area 51 Pax.  TR and M TR generously serving as hosts for this crowd.  See weekly e-mail for E-vite and Sign-Up Genius for what to bring.

Better late than never

Floor Slapper made his debut as Q at Area 51 with Frasier covering 2nd half. Theme for the workout was white gloves.

1st Half – Floor Slapper

COP:  SSH x 20 IC, IW x 20 IC, Merkins x 20 IC

Indian Run around fields

Head over to rock pile, grab a friend, and circle up for:

• Crunches
• Merkins
• Shoulder Presss
• Run w/ 10 Burpees
• Squats
• Arm Extensions
• Curls
• Squats w/ push out

Mosey over to trail entrance for:

• Merkins x 15
• CDD x 15
• Mtn Climbers x 15
• Burpees x 5

Run trail & return to entrance for:

• Dips x 20
• Merkins x 20

Head over to playground for:

• Pull-ups x 10
• Dips x 20
• Squats x 25
• Run to telephone pole
• Rinse & repeat

2nd Half, Frasier on Q

Mosey to track

• Each PAX choose Mary exercise
• PAX  selecting Mary exercise run lap while rest perform exercise

Head over to parking lot for:

• Jump squats x 20
• Diamond Incline Merkins x 20

Grab a piece of wall at front of school

• PC x 60 sec
• Merkins x 20
• PC x 60 sec
• Hand Release Merkins x 20

Sprint to rock and back

COT

Moleskin:

• Excellent participation and support from PAX for rookie Q
• Quote of the day from Joker,”What do you expect with all the body movement” as Floor Slapper suggested name change to “Strong Wind”
• T-claps to Metro brothers, AP and Cat Gut, for traveling out to Southlands to support Floor Slapper in his inaugural Q

(Posted on behalf of Floor Slapper & Frasier)