Author Archive Baracus

Winterplace

Posted on behalf of Winterplace

11 Pax including a FNG posted to the best AO in the Area 51/Metro neutral zone for a burpee-athon sandwiched between running and field work:

The Thang:

Mosey to parking circle for the necessary lunges, shuffles, butt kicks, and high knees to warm up those cold (i.e., old) legs.

Proceed to COP for:

• 25 side straddle hops
• 15 slow, deep squats
• 10 hand-release merkins
• 10 burpees (real ones, with good form)
• Line up in end zone for 11s of hand-release merkins and burpees
• 1 hand-release merkin, run length of the field, 10 burpees, run back
• 2 hand-release merkins, run length of the field, 9 burpees, run back
• continue until you hit 10 merkins, and 1 burpees

Partner Up

Partner A runs the length of the field and back while Partner B does the called exercise.  Then flap jack:

1. Jumping squats
2. Long, slow flutter
3. you guessed it – hand-release burpees

The Qs wanted to make sure the Pax got their money’s worth today, so then ran a suicide drill to polish off the lungs.

DD brought us home with another set of 11s on the stairs:

• 10 monkey humpers
• hop up steps two at a time
• 1 hill billy followed by a squat
• Return to bottom, repeat 9/2, 8/3, …

The Pax were about half-way through this set of 11s as we ran out of time and returned to home base for name-o-rama.

Moleskin (with editorial by Baracus):

• Very complimentary group today…had at least two comments on my impeccable lunge walk form as we were warming up.  #wheelhouse
• Great job by Winterplace in his first Q.   His counting was good, once he remembered he was supposed to count.  #rookie
• During the 11s on the football field I was questioning my decision to ask him to Q.  I thought it would never end!
• Then we followed the 11s with…more running!  Thanks for the suicides Winterplace.
• The stairwork was just cruel…as if our legs hadn’t had enough…monkey humbers, stairhopping, and hillbilly squats.  #legsonfire
• Big props to our FNG – Big Easy.  Great effort out there today.  Keep coming back for more.
• Thanks for taking us out Arena.
• And thanks to Blue Rhino for giving me a ride home.  Ran in, but definitely not running home after that beatdown!

Annoucements:

• Mudrun – April 11th. See A51 weekly email.  Madam Tussaud is our event Q for A51.
• BRR – Sep 10-11th. See A51 weekly email. Turkey Leg is our event Q for A51.

Merkinfest – The Charge Edition

The VSF was planted at Providence Day School on this cool, damp December morning and 10 guys got after it.  Here’s the story:

The Thang

Little baby jog to stadium with a tour of the bleacher area, then head to football field for:

COP (Merkins in civilian count, other exercises in cadence)

• Merkins x 20
• SSH x 20
• Merkins x 18
• Slow Squats x 18
• Merkins x 16
• IW x 16
• Merkins x 14
• Calf raises x 14
• Merkins x 12
• Lunges x 12
• Merkins x 10

Mosey to the goal line

Merkin Suicides (10 yd increments)

Run to 10yd line and back/do 2x exercise

Run to 20yd line and back / do 4x exercise…

Run to 30yd line and back / do 6x exercise…

Run to 40yd line and back / do 8x exercise…

Run to 50yd line and back / do 10x exercise…

• Wide-arm Merkins
• Merkins
• Diamond Merkins
• Man-maker Merkins
• 8 count Body-builder Merkins

Circle up in the end zone for Jack Webb

• 1 merkin – 4 arm raises
• 2 merkins – 8 arm raises
• Up to 10 merkins – 40 arm raises

Mosey to a snack bar for:

• Peoples chair (arms in front, arms overhead, air presses x10)
• Take a lap up and down the bleachers
• Peoples chair (arms in front, arms overhead, air presses x15)
• BTW

Jog back to parking lot for MoM

• LBC x20
• Flutter x20
• Dolly x 20

Naked Moleskin:

• I’m sure the 10 men who gathered for this workout are already starting to have a little trouble moving their arms this morning as I brought back one of my favorite workouts first released at Anvil over a year ago…The Merkinfest!  Yes…we did a few Merkins, but I believe sometimes we get better results when we really focus on a specific part of the body for the entire workout…we did just that.  All different kinds of merkins!
• YHC was having a little trouble remembering how many reps he was supposed to do during some of the COP exercises, and had to consult the weinke a time or two.
• Good to see a couple of faces that I haven’t seen a lot of at The Charge.  Glad to have you back out Hopper, and good to see Ruby again…first time back since the Ausman family reunion before Thanksgiving.
• Winterplace, I noticed the reverse BTW you were doing out there this morning…strong!
• Great work by all you guys out there!  Always a pleasure to lead at The Charge…what a great AO!
• Tesla thanks for taking us out this morning!

Announcements:

Joe Davis Memorial Run on Jan. 10 – http://f3nation.com/2014/10/17/2015-joe-davis-memorial-run-preblast-registration/

Unbroken – Join the men of Area 51 on Jan.10 for some great 2nd F as the converge upon Stonecrest  http://f3nation.com/2014/12/12/a51-2nd-f-event-unbroken-on-jan-10-sign-up-now/ Cinema to see the movie Unbroken, based on the best selling novel.

Upcoming convergence workouts

• 12/24 TBD for The Charge, but Area 51 option is below
• 12/24 Area 51 Convergence at Anvil (Calvary) 0600
• 12/31 Area 51 Convergence at The Maul (Stonecrest) 0600
• 1/3 Convergence at Ascent

Generic title for The Charge Backblast

The VSF was planted and 11 guys immediately got to business (instead of standing there and freezing our giblets off).  DDs got us started and John Deere brought us home.

The Thang:

10 burpees OYO, then Mosey round parking lot, side steps, high knees, heels to butts, karaoke, back jog.

Mosey to bball court for extended warmup COP (guessing on exact counts):

• SSH x20
• Imperial Walker x15
• Monkey humper x15
• LBCs x15
• Mountain Climber x15

Mosey to upper campus and trail around and back down to old gym.

• Decline merkins x15
• Wide arm merkins x10
• Diamond merkins x10

Bear crawl alley thru road cones then mosey to stadium

• Partner wheel barrows from goal line to goal line, flapjack every 10yds
• Partner carries back to other goal line, flapjack at 50yd line

Hand off to John Deere

Indian run for 1 lap around the track, the Mosey to the bleachers

Bleachers (part 1)

• Climb steps by jumping up 2 steps, back 1 step all the way to top, do 1 burpee, then return to bottom of steps
• Run to top of steps, 2 burpess, return to bottom
• Climb steps by jumping up 2 steps, back 1 step all the way to top, do 3 burpees, then return to bottom of steps
• Run to top of steps, 4 burpess, return to bottom
• Plank until all finish

Bleachers (part 2)

• Climb steps by jumping up 2 steps at a time all the way to top, do 1 burpee, then return to bottom of steps
• Run to top of steps, 2 burpess, return to bottom
• Climb steps by jumping up 2 steps at a time all the way to top, do 3 burpees, then return to bottom of steps
• Run to top of steps, 4 burpess, return to bottom
• Plank until all finish

Mosey to field for MOM

• Mahktar Njai x25
• Monkey humpers x25
• Single count merkins x25
• SSH x25
• Plank for 15 sec then plank jacks x25
• LBC x25

Mosey to road and jailbreak back to parking lot for finish

Moleskin:

Another cold morning…I think they are here to stay.  Glad to have Butter, one of our Winston Salem F3 brothers join us.  He and Starfish are regular commuters to Charlotte, so you can expect to see them pop up at various workouts in Metro and A51 from time to time.    We had a pretty quiet group Wednesday.  For a brief moment I thought we would have some musical accompanyment, but John Deere decided otherwise and dropped his equipment back at the car as we departed for our warm-up.  The O2 deprivation seems to be a little quicker to come and more severe in the cold weather…cold very well have something to do with it as our QICs definitely got the heart rates going with all the running and climbing steps.

YHC passed the clipboard around to get some contact info from the pax.  I’ll continue to bring back for a few weeks to get a better representation of our pax at the The Charge.  The idea is to improve communications and engagement with our regulars.  As an example, I’ll be working on the Q schedule for first quarter and would like to get a few of the regulars in a regular rotation, while also giving some guys the opportunity to lead for the first time if they haven’t before.   Stay tuned for more.

Great work out there guys!  Its tough to get up on those cold mornings, but I know you’d agree it is well worth it.

Announcements:

• Joe Davis Run on Jan 10th – Pre-blast at http://f3nation.com/2014/10/17/2015-joe-davis-memorial-run-preblast-registration/
• Tantrum putting together an F3 soccer league – more info coming on the website
• Stay tuned for announcements on Metro convergence workouts for Christmas Eve and New Years Eve.  Area 51 will have the following:
  • Christmas Eve – Anvil (Calvary Church) @ 6am with coffeeteria to follow – Semi-gloss and Mermaid on Q
  • New Years Eve – The Maul (Stonecrest) @ 6am with coffeeteria to follow – Frasier and Bratwurst on Q

DDs strikes again!

The weather was much improved this morning vs. last week’s deluge at The Charge.  It was still a little wet, but with temperatures in the mid/high 40’s nobody was complaining.  The VSF was planted (when are we getting a real one?), and DDs got right to it!

• X10 BURPEES
• X10 MONKEY HUMPERS

Mosey round the lower school parking lot with high knees, heels to butts, side steps, backward job, Karaoke, zig-zag shuffle.

Mosey to upper campus along the way single leg lunges forwards, and backwards.

Mosey to bball court for COP

• X20 SSH
• X20 Imperial Walker
• X20 LBCs
• X20 Monkey Humpers
• X20 Mountain Climber
• X10 Peter Parker
• X10 Parker Peter
• X10 Mercins

Mosey to the half wall a few yards away

• X10 step ups
• X10 Dips
• X10 Decline Mercins
• People’s Chair 45 secs
• Balls to Wall 30 secs
• X15 step ups
• X15 Dips
• X15 Decline Mercins
• People’s Chair 60 secs
• Balls to Wall 45 secs

Mosey back thru Lower school to Bear Crawl Ally!

• Bear crawl slalom thru the yellow cones
• Crab Walk slalom thru the yellow cones

Mosey to Stadium

200 yd sprint with single exercise called by each PAX member (pax calling exercise sprints while rest of pax performs exercise).  Here is what was called to the best of my recollection (sound off in comments if you remember any of the rest):

• Monkey Humpers
• Molotov Merkins
• Jump squats
• 1 legged alternating burpees
• LBCs
• Flutter
• burpees
• hand release merkins
• 10 yd suicide sprints
• what else?

Finish it off

• 100yd backward sprint
• 100yd jail break
• COT in parking lot

Moleskins:

• DDs took us on a nice tour of the PDS campus today.  As expected he worked in nice healthy doses of burpees, bear crawls, and crab walks.  Unfortunately for him we ran out of time before he could work in the “crab-barrows” again.  He had them on the agenda, but plans to pick up right where we left off next week.
• Welcome Header, site FNG!  Glad you could join us for the first time at The Charge.  I wonder what other road show stops you’ve made this week on your tour to drum up attendance for the TR burpee show at Joust on Friday.
• Welcome Tubby (FNG Mike G)!  Glad to have you out there today, and hope we see you again soon!

Announcements

• Convergence Saturday 7am at Christ Church – Cherokee, Core, Silver Bullet converging
• Trinity Presbyterian campus clean up at 8:30
• Joust on Friday – Charlotte Christian – come see Tiger Rag do 175 burpees as a result of #ShoeRedemption challenge
• Pray for families who lost children in Tennessee schoolbus accident
• Metro Christmas Party on Friday, 12/5 6:30pm at the Visualite – see website

Ausman Domination

“A beautiful Wednesday morning for a workout,” said nobody in attendance at The Charge.  The crowd of 11 men resisted the allure of a warm fartsack, and all were anxious to get to it and avoid the chill of the late November drizzle.  In the words of the wise Horsehead…”the only thing more stupid than working out in the rain is standing here in the rain,” so we got a 15 second head start and here’s what we did:

Warm-up: Jog to football field.

COP (on field):

• SSH x25
• Merkins x10
• IW x25
• Merkins x10
• Slow Squat x25
• Merkins x10
• Mtn climbers x25
• Merkins x10
• LBC x25
• Merkins x10

Track work:

• Sprint 200m / Jog 200m
• Lunge walk 100m (1/4 of track)
• Sprint 100m / Jog 200m
• 25 squats, 10 burpees, 25 merkins
• Jog 200m / Sprint 200m
• 30 alternating lunges (15 each leg), 25 merkins, 25 squats
• Jog 200m / Sprint 200m
• Jog 200m / Sprint 200m

Mosey to bleachers

Bleacher work:

• Run steps – one time up, one time down.
• 10 step ups, 10 tricep dips, 10 derkins
• Run steps – two times up, two times down
• 15 step ups, 15 tricep dips, 15 derkins
• Run steps – three times up, three times down
• 20 step ups, 20 tricep dips, 20 derkins

6 Minutes of Mary

• LBC x15 IC
• 1-legged Dolly x15 IC (R/L)
• CCV x13 IC
• Makthar Ndjiaye x15 IC
• Flutter x15 IC

Mosey back to the parking lot for COT

Ye Olde Naked Moleskin:

We had a nice size crowd this morning considering the weather.  Apparently there are many men who plan on grubbin’ it up tomorrow on Thanksgiving and felt the need to part with a few of the extra calories ahead of time.  Good news guys…you probably burned off a helping of mashed potatoes and a slice of pumpkin pie this morning…well done!

Oh…the other factor driving attendance might have had something to do with the entire Ausman brotherhood converging there too.  We had five brothers in attendance, including the oldest (FNG Johnny Fever) who came all the way from Cincinnati just to work out in the rain. Impressive!  Apparently the invitation went to extended family as well as an Ausman cousin decided to hit the track with an umbrella for a nice, brisk walk on a lovely morning.  Kudos to whoever is hosting Thanksgiving dinner for this clan tomorrow!  Going to need to feed an army.

Great seeing our regulars pushing it out there (DDs, John Deere, Bridges)!  I know I’m a new regular, but also nice to see a few faces out there I haven’t seen yet at The Charge (Horsehead, Kim Possible).  Last but not least…it was very cool to see all five Ausman brothers come together and work hard (Prohibition, Blue Rhino, Oswald, Ruby, and Johnny Fever).  Great work all of you!  You’ve earned a second helping tomorrow!

Thanks Horsehead for taking us out with the strong prayer!

Announcements:

• Turkeybowl tomorrow at Olde Providence Elementary – 7am start.  Comment on the pre blast if you plan to join.  http://f3nation.com/2014/11/19/preblast-1st-annual-area-51-turkey-bowl/
• Kevlar will converge at Joust on Friday – Charlotte Christian
• Joe Davis Run – Jan.10th  http://f3nation.com/2014/10/17/2015-joe-davis-memorial-run-preblast-registration/

Leonid Meteor Shower Party at The Charge

Posted on behalf of Booty…

14 men emerged from the comforts of their internal combustion engine vehicles into a frosty 23 degree darkness with the hopes of a solid beatdown to, frankly, prevent freezing.  As it were, the frozen remnants of a comet creating the Leonid meteor shower were streaking overhead and plummeting through the atmosphere with color and aplomb that even Bill Nye would envy.  However, nary a gaze was upward as business was at hand.  To wit, BA had issued a Shoes vs Burpee Challenge to the pax for the final week of #SoleRedemption, and while the pax collectively reviewed the pairs of shoes on the ground, it was calculated using a ridiculous math equation that 25 burpees were to be paid.

And without further ado, we proceded to The Thang:

Mosey to upper loop lot

• 5 burpees & 10 merkins OYO (these burpees did not count, btw)

Mosey to stadium steps

• Up/Down each set of stairs, mosey around back and to the center of the turf pitch.

COP

• SSH x 20
• Imperial Squat x 20
• Merkin x 15
• Mtn Climber x 15
• Carolina Drydock x 10
• Freddie Mercury x 20

Mosey to track and partner up for Backward Burpee Chase

• Partner 1 run backwards, Partner 2 does 3 burpees and gives chase
• Upon the catch, flapjack.  Complete 1 lap and wait for the Six.

Pain Stations with Steps:

• Run the track, stopping every 100m for 10 merkins and 10 sumo jump squats.
• After 3 pain stations, exit track, run to stadium steps and complete loop from warmup, return to track and wait for the Six.

Repeato Backward Burpee Chase for 2 laps.

Repeato Pain Stations with Steps.

Mosey to infield.

• Circle up and all do SSH while intermittently doing 1 burpee in countarama fashion from the pax until we hit the 25 burpees owed. Ouch.

Mary until the end.

Moleskin:

• Backwards running is DD’s wheelhouse without question.  With his line of work it makes sense! #soccer
• Sole Redemption delivery is this Saturday.  Bridges reports final count will be somewhere between 35-40 pairs of shoes for The Charge.  Solid work.
• Convergence workouts for Thanksgiving, check the website.
• Organized run in January created by an F3 brother, check out the pre-blast on F3Nation.com. http://f3nation.com/2014/10/17/2015-joe-davis-memorial-run-preblast-registration/
• Thanks to Stone Cold for solid prayer to take us out.

The Charge! Shoes for Burpees

Booty has the Q at “The Charge” on Wednesday, 11/19, at Providence Day School.  As usual, he will ensure the pax make a sufficient downPAINment.  But for Wednesday YHC (Baracus) is issuing a special challenge.

A few weeks ago I told the pax at the Charge AND announced to the Twitterverse that I would donate a pair of shoes for every FNG we got at the Charge until the SoleRedemption shoe collection drive was over on 11/22.  I upped the ante a couple weeks back by qualifying “site” FNG, but didn’t get the response I had hoped for (I’m an engineer not a marketer).  So here is one more push to bring out the pax AND the shoes to The Charge before the shoe drive is over.

• For every pair of shoes that Baracus brings, add 5 burpees.
• For every pax that posts on Wednesday, subtract 5 burpees.
• For every pair of shoes donated by the rest of the pax, subtract 5 burpees.

Result is the number of burpees the pax must do.  If negative number, then just YHC does the burpees.

Either way….shoes get donated for Charlotte Rescue Mission AND we get a good workout!

Eight Minute Plank?

You’ve heard of 8 minute abs right?  John Deere had a new idea that is going to blow that out of the water.

The Thang:

Mosey around track (1/4 mile); heels to butt, high knees; karaoke

Various reps with 5 burpees in between:

• 25 SSH
• 25 Imperial walker
• 20 merkins
• 25 LBC
• 25 windmill
• 25 maktar ngye
• 25 heels to heaven
• 25 plank jacks

Line up on the goal line for 11s

• 1 Merkin / 10 jump squats
• Run to the 50 yd line
• 2 Merkins / 9 jump squats
• Run back to the goal line
• 3 Merkins / 8 jump squats…
• continue until 10 Merkins / 1 jump squat

Crabwalk / Bearcrawls

• Crabwalk to 25 yrd line; bearcrawl back
• Repeat, going to 15 yrd line; 10 yrd line; 5 yrd line

Hold plank for 8 minutes…no make that 2 minutes; 5 burpees

Tabata:  40 seconds of plankjacks; 20 seconds rest:  4 minutes

50 LBCs

Naked Moleskin:

DDs was supposed to be our QIC today but had to make other arrangements when his M had to go out of town.  John Deere gratefully accepted the honors and led 7 other men into the gloom on a fine Wednesday morning.

JD had some nice tricks in store for us, including a burpee laden COP, and a new twist on 11s that YHC had not done before.  I’m also quickly finding out that every workout at the Charge must include a healthy dose of crab walks and bear crawls.  Well, at least the crab walks were of the normal variety this morning and not the crab wheel barrows that DDs unleashed the week before.  No matter…YHC doesn’t do crab walks…#refusenik.

And then we arrived at the pivotal moment of the workoug.  JD thought he had a new way to under cut the 8 Minute Abs workout video…The 8 Minute Plank!  Brilliant!!  This has to go viral… an even BETTER Ab workout…so simple…so powerful…so…RIDICULOUSLY HARD!!!  At the two minute mark the audible was called and we regressed to burpees.  JD…this product is not ready for the mass market yet…needs a little more work.  #lookedgoodonpaper

Overall a great workout by JD this morning.  Thanks for stepping in for DDs this morning…AND bringing the tunes!  For those of you that have been racking your brains so you could search the playlist on iTunes, here you go..

• All These Things That I’ve Done     Killers
• Breakout   Foo Fighters
• Shout it Out Loud    Kiss
• In Bloom     Nirvana
• All My Life     Foos
• Walk              Foos
• Monkey Wrench    Foos
• These Days           Foos
• Jump Around          House of Pain
• The Adventures of Rain Dance Sally       Red Hot Chili Peppers
• By the Way      Red Hot Chili Peppers
• Adam’s Song    Blink 182

Annoucements:

Bring your friends next week…especially those that haven’t yet gotten a taste of The Charge!  YHC will donate a pair of used men’s workout shoes for each site FNG.

The Charge – Under the Lights!

 38 strong men gathered on a perfect fall morning at Providence Day School for the 1-YR ANNIVERSARY of “THE CHARGE!”  This one was destined to be a good one when the lights came on in the stadium (thanks to Mutt).  Although I think during the workout a few might have rather had the lights off…there’s nowhere to hide under those bright lights.

DDs got us started…

The Thang:

• X10 Burpees in parking lot then mosey down to the track at the stadium
• 1 warm-up lap with side-to-sides, backward run, high knees, heels to butts, lunge walk, backward lunge walk
• X20 SSH
• X20 Imperial Walker
• X20 Mountain Climbers
• X20 Peter Parker
• X20 Parker Peter
• Plank
• X20 LBCs
• X20 Monkey Humpers
• X20 Hill Billy’s

Partner up for some goal-line to goal-line fun:

• 25 yd partner wheel-barrows flip flop for 100 yds total.
• Partner carry 50 yds flip flop on way back
• 25 yd partner crab-barrows flip flop for 100 yds total.
• Partner carry 50 yds flip flop on way back

Hand-off to Booty to bring us home

Break into two groups; run 400, proceed to stadium steps and run steps, 10 burpees, run to track. Rinse and repeat 3x.  Mary including LBC, LBRosalita, Russian Twists, and 50 Freddie Mercurys.

Oy!

Ye Olde Naked Man Moleskin:

• Awesome crowd this morning to celebrate 1-year of The Charge.  Big thanks to pax from both Metro and Area 51 for making it happen.
• Thanks Mutt for the lights and creating the “Football Friday night atmosphere”!
• DDs…the crab-barrows were awful.  Just plain cruel.
• Booty, tough to get 38 men to follow directions isn’t it?  Nevertheless…it was a more than sufficient beat-down.
• I (Baracus) would comment on how strong some of the guys looked out front this morning, but too many in front of me to single any one out.  Nice work fellas!

Cheers to all the PAX out there this am for their support of our 1YR Anniversary!

Announcements:

• Bring FNGs to The Charge next week and Baracus will donate a pair of lightly worn athletic shoes for #ShoeRedemption…for men at the Charlotte Rescue Mission.  Drive ends on 11/22.
• Sign up for the Joe Davis Run on 1/10.  See F3Nation.com for the pre blast and registration information.