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Schools Out – Where you at?

4 men gathered in the gloom of Area 51 for an early morning beat-down.

The Thang!
– warmup jog around back of school to little baby track
– SSH x25
– Imperial Walker x25
– low slow squat x25
Pair up, partner 1 runs around track while partner 2 does exercise then flapjack.
– merkins
– squats
– Carolina Dry Docks
– backward lunges
Jack Webb ladder
– 1 Merkin/4 air presses up to 10/40 and back down to 1/4
Mosey to wall
– people’s chair (60 seconds)
– people’s chair with challenges (alternating r leg lift, l leg lift, toes off the ground) (90 seconds)
800 meter (plus)  run
Extended Mary
– LBC x20
– Bicycle x20
– Plank x 1min
– Back Scratchers x20
– Side crunch right x15
– Side Crunch left x15
– plank right arm high  x30 secs
– plank left arm high x30 secs
– leg drops (the Jackknife)  x20 and hold
– Hello Dolly x 15
– plank 1 min (alternate right and left leg raised)
Trail Run
– dips x20
– trail run
– bear crawl to top of hill
– 10 burpees
– mosey to playground
Sevens
Pull-ups and Squats x 7, 6…1
COT
Moleskin:
– The Few, The Proud, The Area 51 PAX.
– Great work by the PAX this a.m. Jack Webb and Mary saw to it that shoulders and abs got shredded.
– Still a mystery as to where the remaining PAX were this a.m.  There was speculation that this could have been due to the beginning of summer break festivities, a serious outbreak of fartsack fever or a mass alien abduction (This is Area 51 after all).
“Rookie Day” will be held on June 15th and 22nd.  Bring your brothers, uncles, cousins, neighbors and co-workers.  Details to follow in upcoming weekly emails.  

Pain-o-Rama with a Burpee Chaser

The Thang

Nomadic Warm Up

  • Pull ups x 10 @ playground
  • Run to 1st post – SSH x 30
  • Backward run to 2nd post – Imperial Walkers x 20
  • Run to 3rd post – LBC x 30
  • Karaoke left to 4th post – Mountain Climbers x 20
  • Run to 5th post –  Sister Mary Catherine x10 each leg
  • Karaoke right to 6th post – Perfect Merkins x 10

Fireman’s Carry / Piggy Back 20 meters switch-o-rama and back x3

  • Peoples Chair x3
  • Balls to the wall with optional pushups for the final 10 secs x3

Trail Runs

Round 1 Trail Run

  • Bear Crawl
  • Burpees x10 (plank)
  • crunches x20
  • bicycles x20

Round 2 Trail Run

  • Bear Crawl
  • Burpees x10 (plank)

Jog to track for 5 sets of 20/10

  • 20 squats & 10 CDD.  Finish 100 squats; 50 CDD
  • 20 LBC & 10 squat jumps. Finish 100 & 50

Mosey to playground for 5 sets 20/5

  • 20 dips & 5 pull ups.  Total 100 & 25 each.
  • Plank when done. Right hand up, regular, left hand up, recover.

Mosey to parking for sprints, 2 groups.

  • First place group awarded:  5, 1 -legged burpees each side. 
  • Second place group awarded: 10 burpees
  • Rinse & repeat all doing 10 Merkins at the end.  

5 MOM with a Burpee Chaser …why wouldn’t we

  • Dolly x15 in cadence. (Hold em)
  • Rosalita x15. (Hold em 6″)
  • LBC X25
  • Burpees x10

COT

Moleskin

  • Great job by all PAX on a beautiful spring morning as we through the pain stations.
  • Not sure how how the reward system was working on the sprints as the first group to finish was awarded with a tougher version of burpee chaser than the other group.
  • Much wailing and gnashing of teeth about the lack of attention given to Mary was heard (Cottontail?) as the PAX mosied back to the parking lot for the final COP so Crab Cake delivered
  • missing the name of one PAX.  Got the face and T-Shirt (Always think of you as “Army 10 Miler”.  sound off and be recognized.

Announcements:

  • April 27th Workout will be Convergence at the Rock 7:00
  • Keep Cottontail’s daughter in your prayers as she continues to fight some health issues.

Indian Run Bear Crawl

The Thang:

QIC – Zip-A-Dee

Mosey to the Soccer Field

  • Butt Kicks
  • Karaoke Left
  • Backwards Run
  • Karaoke Right

CoP:

  • SSHs X 25
  • Imperial Walker X 20
  • Merkins X 15
  • Peter Parkers X 15

Head to the track:

  • Form 2 lines for a good old Indian Run Bear Crawl – 1 circuit around the track

Mosey over to the playground and partner up

  • Partner 1 = Balls to the Wall
  • Partner 2 = 50 yard dash out to the hedges (McKee Rd) and back (equals 100 yds) to relieve partner 1

Switch / Rinse and Repeat X 3 (or was it 5?)

Get moving again and run to the back of the school for a “modified” Roger Waters (not quite wall to wall but – Wall to Tree Stumps)

  • 15 jump ups (on stumps)
  • 20 squats (mid-way to the wall)
  • 20 Donkey Kicks

Rinse and Repeat X 3

QIC Swap – Countertop

Trail Run x2

  • Dips on bench
  • Trail Run
  • bear crawl up hill
  • 10 burpees

Mosey to Playgrounds behind school

Round 1

  • Pull-ups x 20
  • Merkins x 20
  • Jump-ups x 20

Round 2

  • hanging leg lifts x 20
  • Wide arm Merkins x 20
  • Squats x 20

Round 2

  • Dips x 20
  • Diamond Merkins x 20
  • Sister Mary Catherines x 20

Mosey to back wall of school

6 MoM (extended)

  • Peoples Chair x 1 min
  • LBC x 20
  • Bicycle x 15
  • Peoples Chair x 1 min
  • Back Scratcher x 15
  • Legs left side crunch x15
  • Legs right side crunch x15
  • 4 count Leg Drops x15 (hold’em)
  • Hello Dolly x15

Mosey to front of school for COT

Moleskin:

  • Strong work by all
  • After a week in the cold North Zip-A-Dee returned to the PAX and brought the pain with a vengeance as he lead us through the first half of the workout
  • Ochco Cinco brought out the racing wheels at the front of the PAX during most of the runs
  • Lobster Roll may be submitted for a name change to “The Grizzley” reaching speeds of up to 30 mph during both sets of bear crawls up the back hill
  • T-Claps to Zip-A-Dee, who injured his ankle during Saturday’s workout, posted the next morning with his foot taped on to the bottom of his leg and still crushed the Spartan Sprint.

Grab the Baby and Run

17 men gathered on the Gloom of Area 51 for the weekly downpainment.

Warm up

  • Pull-ups x 10
  • Run to 1st post – SSH x 30
  • Backward run to 2nd post – Imperial Walkers
  • Run to 3rd post – LBC x 30
  • Karaoke left to 4th post – Mountain Climbers x 20
  • Run to 5th post –  Sister Mary Catherine x10 each leg
  • Karaoke right to 6th post – Merkins x 15
  • Hanging leg raises x10

Little Baby Indian Run Soccer field to lower field

  • Partner Carry across lower field
  • Back to back squats x20
  • repeato
  • Wheel barrow half way across lower field
  • Hand clap Merkins x20
  • repeato

Little baby Indian Run to front Playground

5 MoM

  • LBC x15
  • Bicycles x15
  • Back-scratchers x 15
  • Leg-lowers x 15 (hold)

Second Half QIC Change-up (Abacus)

Burpee Suicides

  • Run Suicide  and then 2 burpees
  • Run Suicide and then 4 burpees
  • Run Suicide and then 6 burpees
  • Run Suicide and then 8 burpees
  • Plank until the PAX is finished

Mosey to front playground for 3 pain stations

  • Station 1 – 10 pull-ups
  • Station 2 – 25 dips
  • Station 3 – 25 incline merkins on the curb
  • Rinse & Repeat
  • Plank until the PAX is finished

Mosey to the Nature Trail

  • 5 burpees
  • Run a loop around the nature trail
  • Bear crawl up the hill at entrance to the trail
  • Plank until the PAX is finished

Mosey to the back playground for 3 pain stations

  • Station 1 – 10 step-ups each leg
  • Station 2 – 20 jump squats
  • Station 3 – 20 LBCs

Mosey to the front of school for People’s Chair

  • People’s Chair – 60 sec
  • 15 Decline Merkins
  • People’s Chair – 60 sec
  • 15 Decline Merkins
  • Balls to the Wall – 30 sec

Mosey back to start for final round of 20 merkins and COT

Moleskin:  Strong work by all this a.m.

Matlock brought his by his bouncing baby sandbag to join the fun.  Consisting of  mostly duct tape, a strap and weighing in at a healthy 30 – 40lbs,  it was a welcome addition to this a.m.’s Indian run.  The “Baby” was picked up, handed over and dropped off many times without without complaining once.

T- Claps to Jordache who pushed through the pain and past the point of muscle failure several times throughout the workout.  Strong work brother!

Welcome Mike “Dirty Bird” Kessler to the PAX.

Announcements:  New Friday workout at Charlotte Catholic, Centurion, started 3/8 with 38 in attendance.  Spartan Sprint is scheduled weekend of 3/23-3/24.  CLT South Saturday workouts to go as planned unless otherwise noted.

Rugby Pitch Burpee Ladders

Rugby

As temperatures fell away from 40’s to 30’s, 20 MEN gathered in the gloom of Area 51 to start the weekend off right as Far Side kicked off this a.m.’s downpainment with a hefty deposit of sprints and various pain stations.

Part 1 QIC Far Side

Warm Up

  • SSH x 30
  • Lunge Walk x 25
  • Squat  x 20
  • Mountain climber x 20

Rugby Pitch Burpee Ladder

  • 5-10-15-10-10-5
  • Burpee down, merkins back
  • Repeat
  • Squats down, merkins back

Indian run around the Soccer fields and McKee Road Neighborhood Park and back to Rock Pile

Rock pile offset merkins

  • 10 x right arm
  • 10 x left arm
  • Diamond merkin burpees x 10
  • 100yd sprint

Part 2 QIC Switch Countertop

Mary

  • LBC x15
  • Bicycles x15
  • Back-scratchers x 15
  • Leg-lowers x 15
  • Dolly x15
  • Plank-o-rama

Ark Loader – field inside track (Plank until all PAX finish end of each)

  • Bear Crawl / High Knees / Spartan Race Burpees  x30
  • Kong Crawl /  Butt Kickers / Spartan Race Burpees x20
  • Crab Crawl / Back Peddle / Spartan Race Burpees  x10
  • High Crawl or Spiderman / Run / Spartan Race Burpees x10

Seven Steps to Heaven

  • Pull-ups x7,6,5,4,3,2,1
  • Sister Mary Catherines x7,6,5,4,3,2,1

Moleskin:

Kotters to several PAX who were back following various times away.

Matlock ninja’d the kickoff this a.m. materializing out of thin air following the first 200 meter burpee/merkin – sprint painstation that Far Side inflicted upon the group.  Matlock’s tardiness was forgiven with the announcement that he had run to the workout.  Strong work brother.

Turkey leg lowered the boom in the -00 us sprint.

T-claps to Icicle and Yoda (2.0s) who were running neck and neck toward the head of the pack as we all endured the Rugby Pitch Burpee Ladder and Ark Loader.

Skywalker’s 2.0 (fka thumper) was renamed to avoid confusion that he might be one of Cottontails many offspring.  Staying true to the Skywalker/Star Wars theme, and some help from dad, he is now officially Yoda.

Coal Miners Daughter brought the pain as always

Jordache refused to take one yard of break in the bear crawls – strong brother.

Special note that Cottontail’s daughter is doing well after recovering from pneumonia.  Thanks to all who had Cottontail and family in thoughts and prayers over that past couple of weeks.

Painfest 2013: Super Bowl Shuffle to Suicide Burpees

16 PAX, including 2 returning FNGs, braved the frozen tundra as temp gauge indicated 28 degrees at the start.  However, the blood was flowing after first 1/2 hour and several of the PAX were lightening their load a layer at a time.

The Thang

Warm-up

  • SSHx20
  • IWx20
  • Ski Absx10
  • In&Outsx10

Pentagon of Pain – sprint to each light pole, exercise and back

  • Station 1 – 20 civilian count LBCs
  • Station 2 – 20 Squats
  • Station 3 – 20 lunges
  • Station 4 – 20 merkins
  • Station 5 – 20 jump squats
  • Sprint back and plank

Superbowl Shuffle

  • Run in place with ladder merkins (1, 2, 3 etc. through 10 then back down)

 

  • Fence Duck and Hops
  • Mosey to back
  • 3x tire hops and log jumps (heard more than on grumble about icy stumps and mud)
  • Jog to track 2 laps with Indian Runs

The Thang – Part Deux

Mosey to the field inside the track

  • Bear Crawl, 10 Merkins, Sprint Back and Plank until Pax finishes
  • Lunge Walk, 10 Burpees, Sprint Back and Plank until Pax finishes
  • Karaoke (facing Mckee Rd), 10 Turkish Get-ups (rt hand up), Sprint Back and Plank until Pax finishes
  • Karaoke (facing school), 10 Turkish Get-ups (left hand up), Sprint Back and Plank until Pax finishes

Mosey over to the school and grab some wall

  • People’s Chair x 90 seconds
  • Incline Merkins x 15
  • People’s Chair x 60 seconds
  • Decline Merkins x 20
  • Plank with feet on the wall – 10 Count
  •                 Squats x 20

 

Mosey over to the Rock Pile and find a friend

  • Curls x 15
  • Squats x 20
  • Overhead Press x 15
  • Curls x 15

Mosey over to the Soccer Fields for Suicide Burpee Ladder (in Far Side’s honor as he enjoyed a little R&R with the M and 2.0’s in Turks & Caicos)

  • 25 yard sprint, 5 burpees, sprint back to start
  • 35 yard sprint, 10 burpees, sprint back to start
  • 45 yard sprint, 15 burpees, sprint back to start

Mosey back to the school for several MoM

  • LBC x 20
  • Dolly x 15, Hold ’em
  • Slow Bicycle x 15

COT

Moleskin

  • T-Claps to the 2 returning FNGs and all the veteran PAX for braving the cold
  • Heard from one of the pax, possibly Spackler, after finishing the Turkish Get-ups, “I think I’d rather do Burpees”
  • As initial run as QIC, Note to Self to remember to continue the count when leading in cadence
  • Did I read that right on Backblast from Stonehenge.  Young Love posting at Stonehenge and then heading over to Area 51 for double down.  If so, strong work brother.
  • F3 looking for volunteers to assist at F3 Convergence at USNWC  on 1/26
  • The Matrix to run at normal time on MLK Holiday on Monday, 1/21
  • We didn’t come her to start no trouble, we just came to do the Superbowl Shuffle!
  • Zip-a-Dee??? said “I got a little taste of Insanity and I don’t want any more”
  • Lots of whining about the ice

 Posted on behalf on Salt Lick and Abacus:  Both did a great job on their Inaugural run as QIC!!!

Rock Lobster

18 Faithful gathered in the Gloom of Area 51 for the daily #downpainment

The Thang

#1 Warm up:

  • 30x SSH
  • 20x Imperial Walker
  • 20x Mountain Climber
  • 20x Peter Parker
  • 15x Merkin

#2 Head to Rock Pile (pick a winner) and head to soccer field.  Split into 4 equal groups for Stations (using the rock for some).  PAX carry their rock station to station.

Round One:

  • Station 1 – 20x Curls using Rock
  • Station 2 – 20X Diamond Merkins on the rock
  • Station 3 – 20X Shoulder Presses using Rock
  • Station 4 – 20X Alternating Merkins on the rock

10x burpees

Round Two:

  • Station 1 – 25x Squat holding Rock
  • Station 2 – 30X Jump Lunges
  • Station 3 – 15X (each leg) Dead Lift Squats
  • Station 4 – 30X Calf Raises  holding Rock

10 burpees

Round Three:

  • Station 1 – 20x Tricep extensions using Rock
  • Station 2 – 20X Merkins
  • Station 3 – 20x Curls using Rock
  • Station 4 – 20X Shoulder Presses using Rock

10 burpees

Round Four

  • Station 1 – 25x Squat holding Rock
  • Station 2 – 30X Jump Lunges
  • Station 3 – 15X (each leg) Dead Lift Squats
  • Station 4 – 30X Calf Raises  holding Rock

10 Burpees

Light pole Sprints (Down and back)

  • Karaoke
  • Backwards run
  • Sideways Shuffle

6  Minutes of Mary

  • Plank-o-Rama
  • Dancing Crab
  • LBC x15
  • Bicycles x15
  • Back-scratchers x 15
  • Side-crunches (x15 each side)
  • Leg-lowers x 15… and hold’em
  • Dolly x15

Trail run – Animal crawl to road behind school x2

  • Dips x20
  • Trail Run
  • Bear Crawl Up hill
  • Burpees x10  (plank until all Pax finish)

 

  • Dips x20
  • Trail Run
  • Bear Crawl Up hill
  • Burpees x10  (plank until all Pax finish)

 

Moleskin:

Lobster Roll showed his true colors this morning by bringing the pain Rock Lobster style.  First thirty minutes were spent making big rocks into little rocks F3 style.

T-Claps to all the FNG’s who posted.  Especially one who arrived after the start of the Rock Pile work out began.  Through the fog and gloom , approaching 17 shadowy figures pushing, lifting the slamming rocks on the ground it must have looked more like gorilla’s in the mist.

Zip-A-Dee arrived 30 minutes late this a.m., although not due to the sweet embrace of the fartsack.  Z- was coming for a second helping of pain after wrapping up at “The Worm”  #StrongBrother

 

Men in Tights

28 Faithful gathered in the Gloom of Death Valley

The Thang

Warm-up
· Mosey to upper baseball field (COP)
· SSH x 20
· Imperial Walkers x 20
· Shores Shoulders
· Merkins x 15
· LBC x20
· Mosey to football field

Crawls and Burpees at Football Field
· Run x 50 yards / Bear Crawl x 50 yards / Spartan Race Burpees x30 (Plank until all PAX finish)
· Backward Run x 50 yards / Backward Bear Crawl x 50 yards / Spartan Race Burpees x20 (Plank until all PAX finish)
· Run x 50 yards / Spider Man x 50 yards / Spartan Race Burpees x20 (Plank until all PAX finish)
· Backward Run x 50 yards / Backward Walking Lunge x 50 yards / Spartan Race Burpees x20 (Plank until all PAX finish)

6 Minutes of Mary on the Football Field (COP)
· Dolly x 20 (hold)
· Flutter x 15
· Rosalita x 20 (hold)
· Flutter x 15
· Freddy Mercury (bicycle) x 15
· Knee ups x 15

Walking lunge up sidewalk (A Death Valley tradition) / Mosey to Baseball fields

F300 (Prototype) Break into 3 groups at Baseball Fields
· Merkins x100 (20 dmd/30 wide/50 reg)
· Squats x 100 (50 reg/50 wide alternating)
· LBC x 100 (50 Reg / 25 Cross each side)

Mosey to Parking Lot for COT

Moleskin:

Mcgee was wearing mittens. Could have been an F3 first. hmm…

An attempt to implement “Shores Shoulders” during the warm up quickly went south and wound up feeling more the “Flight of the Dodo” with legs wide and arms flappin.

The F300 (Prototype) crashed and burned this a.m. due to bad design.  Look for a new and improved model in weeks to come.

Several men, including YHC, posted this a.m. wearing compression pants (AKA tights). A very manly display in the opinion of some. However, TR can be quoted as saying “Men in tights in any weather is silly. In 42 degree weather, its plain pitiful. Get your purse out of the way Nancy”

… Compression pants or not, no Nancy’s posted Death Valley on this crisp morning.  Aye

– CT