Late October is starting to bring in the brisk temperatures… perfect for an early morning workout at Calvary Church. This particular morning the curiousity was peaked by YHCs tweet the night before that there would be a special announcement…but that will have to wait until the end. So we got to it and here is what we did…
Warm-up jog around the parking lot (high knees, butt-kickers, karaoke).
COP – Burpee Countdown
Mosey to bottom of Entrance 4 for TRIPLE NICKEL
Mosey to the picnic shelter
On to the picnic tables at the shelter
Mosey to soccer field for Jack Webb
Mosey to parking lot for Mary with various pax leading the exercises
COT
Moleskin:
Announcements:
First of all, on behalf of the entire Area 51 pax, I would like to say THANK YOU to Honey Bee for all you have done as co-2nd F Q in charge of CSAUP Events for our region. Under your leadership we’ve had a series of great events under his reign including the BRR, Mud Runs, and of course the first annual Area 51 CSAUP Olympics!
Very recently HB took on expanded responsibilities at work and saw the need to relinquish his functional Q responsibilities to another willing pax. That willing pax is none other than YHC, and I am excited to be Area 51’s next CSAUP Event Q. This means I will be working for and with all of you to drive participation in future CSAUP events, namely those mentioned above. Who knows what new opportunities may present themselves to us.
The purpose of this communication is two-fold: first to communicate that I’m your incoming CSAUP Q (done), and second to ask for your engagement. One man cannot do this role alone. As we have done historically, we need YOU to step up and assume a leadership role in driving these events. Each event needs a leader to communicate and coordinate our participation. Will you be the guy to step up and lead the pax for the Joe Davis 5K/10K, the spring USMC Mud Run, the 2nd Annual CSAUP Olympics, and the 2015 Blue Ridge Relay? Don’t worry, you won’t be doing this alone. Other guys have done this and have experience to share, and there are many guys out there who are willing to jump in and help.
Please reach out to me if you are interested in leading one of these events. The most pressing needs are:
You can reach me at andersbt@icloud.com or send me a direct message on Twitter.
I’m looking forward to working for you in my new role!
Baracus
Jog around the parking lots mix in a little backwards run and circle up
25x – SSH
10x Burpees
25x – IW
10x Burpees
25x – Squat
10x – Burpees
25x – MTN Climber
10x – Burpees
25x – Parker Peter
10x – burpees
Jog to parking lot by 51
Merkin ladder
Rung 1 –
Rung 2–
Repeat up to Rung 10….Each Rung add 1 merkin to the sequence.
As each PAX finished the ladder, join the QIC in 10 burpees every minute until entire PAX completes the ladder. Burpees ranged from 0-60.
The VSF was planted on a beautiful Saturday morning at Olde Providence Elementary School. It was YHC’s first time at Ascent, first Q at one of our moderate workouts, and only the second post at this AO. No problem…we got this. So this is what we did….
Mosey over to practice field (or practice field marked off with cones)
Starting at end line
COP (can’t remember if I have the counts right)
Partner Starfish –
Partner up…both starting in the center of the football field. Partners perform a total of 30 merkins (roughly 15 each), run to opposite corners of the football field to perform given exercise (i.e. corners 1 & 3), return to center of field to perform a total of 30 merkins again, then move to next opposite corners (i.e. corners 2 & 4). Continue this until each partner has completed each of the 4 stations. Plank until all are finished.
Mosey to picnic tables…on second thought lets mosey to bleachers…no the other bleachers
Mosey back to practice field for…
Mosey to the playground for AMRAP pull-ups, then back to the practice field for Mary
COP – Mary
Mosey to the school
COT
Moleskin:
I’ll let the other 5 pax that posted judge for themselves, but I think we all got a pretty descent workout this morning. Lots of leg work, lots of merkins, and of course we got some pull-ups in too. Strange Brew clued me into the fact that AMRAP pull-ups are a tradition at Ascent. Who am I to upset the tradition…so we did it!
I had my cones set up on the practice field before we started, and as we jogged onto the field Dickies (I think) was very quick to point out the star formation. Yep…that’s exactly what we are going to do. So I gave some murky directions and the pax mostly got the idea of what we were to do. I did get a reminder somewhere in the midst of our starfish that this is supposed to be a moderate workout. A few too many merkins?
As we were jogging to the picnic tables/bleachers, we noticed the remote control airplane flying around the field in the back. Someone suggested we try to catch it….hmm…good luck with that. So we got to the picnic tables and I began to give instructions on doing step-ups…someone recommended that the bleachers would be more stable, so we moved to the bleachers. We did our leg lifts and some tricep dips, then to the derkins. Uh-oh…not enough room for Geraldo…let’s try the other set of bleachers. OK…that’s better. Well at least the changes allowed us to get a few extra breathers. There’s your moderate workout guys!
It was good to see a few pax out there that I don’t see often…Dickies, Lumberg, and of course a couple others that I have seen more of recently…Geraldo, Mouth. All of you did great out there this morning, including Phelps (Mouth’s 2.0). It was an honor to lead.
Announcements:
I was a bit thrown off as I pulled into the Calvary Parking lot on this relatively cool August morning. I approached our normal gathering area seeing what appeared to be many vehicles parked in the darkness. “OK…looks like a good turnout this morning,” I thought. As I got closer and my eyes adjusted to the darkness in the parking lot, I noticed that these vehicles were dump trucks, backhoes, chip spreaders, and steam-rollers. The entire parking lot had been paved, and cones blocked entry from the driveway that circled the lot. “Hmmm…this is a problem. Where is everyone?” I continued to follow the driveway along and to my relief I spotted many cars and a few kettle bells swinging at the end of the parking lot. “I found my pax!” It was a nice turnout today, and now we have a nice smooth surface for all future COPs. No more CCVs on broken glass!
Anyways, once we all found our way to our new, albeit temporary gathering spot, we got after it (after a short disclaimer of course). Here’s what we did….
Short warm-up jog around the parking lot only to end up right back where we started for COP.
COP
Mosey to bottom of Entrance 4
Triple Nickel
Mosey to the playground
Mosey to the picnic shelter
Mosey to baseball field
Mosey to Hill
Triple nickel (again)
Mosey to courtyard
Mosey to large field in front of church, line up and sprint across field to driveway at top of North Face, plank until all arrive
Mosey around to bottom of North Face, plank until all arrive
Once all finished, we jogged back toward the cars and sprinted the last 200 yds.
Moleskin:
What an awesome morning for a workout!! We got a nice break from the heat and humidity, and we continue to be blessed to be able to use the great venue at Calvary Church. Today, we got to see and experience all of it! YHC is not the most creative guy in the world, and I had to improvise this morning because I didn’t have time to plan out something special…so I figured I’d pull all the regular tricks out of the bag and take the pax on a tour to see all the great things this venue has to offer. I think it was while we were at the baseball field when Haggis commented that we must be doing every exercise known within F3. Not all of them, but we certainly did many of them.
It was great to see many of the regulars this morning, but also a few faces we don’t typically see at Anvil – Haggis, Margo, Furley, and Whiplash. Thanks Whiplash for EH’ing FNG Jeff D, who from here forward shall be known as Brutus. Jeff is a Michigan fan, so he is now appropriately named for the Ohio State mascot. Brutus’ wife, who is a Ohio State fan will be very happy with the name choice. Nice one Hops!
T-claps to our KB’ers this morning. I didn’t take notice of all that were participating, but I think it was Abacus, Mermaid, and Cane. Not sure if Swanson did his regular pre-run, but if I missed you, sound off in the comments and take credit! Also
Thanks to Hops for the strong closing prayer! Many prayer requests among the pax, including Turkey Leg, whose mother passed away this morning.
Always a pleasure leading you guys. It was fun this morning.
Announcements:
17 men, including a couple of friendly new guys, arrived at Anvil on a relatively cool Wednesday morning to support one of their brothers, Rehab, in his virgo Q appearance. They all received a very brief disclaimer from Baracus and headed out into the gloom for a different brand of rehabilitation.
The Thang
Start with a little mosey around the parking lot. Mix in some karaoke and backwards running, then circle up on the far end of the parking lot near Hwy 51.
COP
• Side straddle hop x 30
• Imperial walker x 30
• Merkin x 20
• Burpees x 20
Jog around the front of the church to back parking lot near North Face.
Form 2 lines
• Lunge-walk to light post (about 30 yds)
• Burpees x 20
• Bear crawl back
• Repeat two more times, replacing Burpees with Merkins and Wide-arm Merkins
Run to picnic shelter near soccer fields and form 3 groups to rotate through circuits, performing each exercise for 1 min.
• People’s chair
• Dips
• Decline Merkins
Repeato until everyone has done all exercises twice.
Run to fields for some MOM
• 20 x LBCs
• 20 x Flutter
• 20 x Dolly
Mosey back to cars and 20 burpees OYO to finish things off.
COT and Baracus closed us out.
Moleskin
It was another unseasonably cool morning for August…perfect weather in which to get your day started at Anvil. We had a nice turnout for Rehab’s virgin Q, only four months after his first F3 post at Anvil on March 26th.
All seemed pretty normal as we followed Rehab around the parking lot until we circled up and began the COP. Like many before him, Rehab fell victim to the cadence count. It seems easy when your just the guy in the circle counting every fourth count, but when you’re leading things are different. Let’s just say we could have used a metronome, a bullhorn, and a quick lesson in counting to 4. I’m not sure how many of each exercise we did, but oh well, we certainly got warmed up…especially after Rehab threw 20 burpees at us out of frustration. In all seriousness, it was a little shaky at first, but Rehab pulled it all together by the time we circled up for Mary at the end of the workout.
Overall it was another strong Anvil workout…plenty of burpees and challenging exercises to get the heart rate up. We saw a lot of the campus and got a full body workout at the same time. Nice first Q Rehab! Looking forward to your next Q in the future.
Welcome to our two FNGs, Icky Shuffle (Kevin M) who was EH’d by Boutique, and Foreman (Rob H). Foreman is Baracus’ brother-in-law from Wilmington, NC. Hoping to get him to join the F3 expansion at the beach sometime soon. Great job guys! Hope to see you both back out in the gloom soon!
Announcements:
• Drivers needed for BRR – contact Baracus if interested
YHC served up some nice cool weather this morning. It would be welcome given what was ahead of us. We started with a quick disclaimer, skipped the COP and got right to business.
Groups of 3 men – each man starts at a different station.
Station 1 – Picnic Shelter
Station 2 – Playground
Station 3 – Entrance 4 (at bottom of hill)
This cycle continued until 6:15, then return to shovel flag for COT.
Moleskin:
No secret where this workout idea came from. My goal was a workout that kept the pax in motion the entire time, and Metro’s WIB workout definitely does this…so I stole shamelessly. Great work by all the pax this morning, and T-claps to the guys who showed up early for extra credit (Champagne, Abacus, Mermaid, and Young Love for KB. Swanson for a pre-run)
Announcements:
We’ll begin at our normal start time…5:30am. A quick disclaimer, skip the COP and right on to business.
Groups of 3 men – each man starts at a different station.
Station 1 – Picnic Shelter
Station 2 – Playground
Station 3 – Entrance 4 (at bottom of hill)
This cycle continues until 6:15, then return to shovel flag for COT.
No need for the disclaimer with this old school crew so on to it.
The so called warm-up
Run to the track and jog 1 lap with a set of butt kickers and high knees along the way
Head to the goal line..
Head to the bleachers for some circuit work
3 rounds of
Plank work then 1 lap around the track, and head to Grand Mother Mountain
3 rounds of
Moleskin:
Always a good time leading a great group of guys. All worked very hard. I have come to learn if the PAX remains quite throughout the workout the QIC must be doing a good job (or that is what I tell myself) Hope you all enjoyed the pain!! Until next time…
Announcements:
F3 Dads Saturday – Joker has the Q
14 pax ventured out on a sticky July morning to sharpen themselves and each other at The midweek venue, Anvil.
Disclaimer
The Thang:
COP
Mosey to front parking lot by hwy 51. Take a lap around lot to survey the situation.
End zone to end zone stackers (width of lot)
Mosey to baseball field
Bear crawl ring of fire around bases.
Guy in front gets up and runs around bases to end of line and resumes bear crawl position. Go through whole group – Ouch! #Crowd pleaser
People’s chair at pavilion:
Mosey back to parking lot
6 MOM:
Mosey around lot to shovel flag, 10 burpees on your own
COT
Moleskin:
Announcements: