Author Archive Geraldo

Area 51 Q Source-Launch

When: 1/9/2022 0830-0830

Where: Panera Bread Arboretum 3207 Pineville-Matthews Rd Charlotte

Who: All Pax

What: Join us weekly starting Sunday 1/9/2022 for Q Source. Q Source was  created “to help the men of F3 learn and master leadership we began to develop a body of practices that we drew from the timeless principles of leadership and their effective application in our workout community”. If you’re not familiar with Q Source, you can find more information at https://f3nation.com/q/. We’ll share the topic weekly and this weeks topic is Disruption.

There will be running and rucking options available for those looking for some 1st F before Q Source,  and the details will be posted on Slack each week.

See you then.

Geraldo

Old School at THE ROCK–Neighborhood Tours–Marriage counseling–General Good Times for ALL–3+ miles!

So, we started with a ten minute ‘warm up’: SSH, IW, Squats, Merkins, Karaoke, Bunny Hops, Lunges, Peter Parkers, MC, LBC
Then we mosey’d out of the site to Rea Rd and into Piper Glen on Bevington, where we made frequent stops for Mary and Merkins and Jump Squats and Burpees.
We made it back to The Rock after about 3 miles for McGee Mary (6 minutes with the goal of not letting your feet drop) in the artificial turf area with an incline experiment of Bear Crawls and Decline Merkins.
Finally, Dips and Derkins in the Hot Box and a Mosey back to the start (with Burpees and trees).
We reunited with Kettle Bellers and had these announcements:
Blood Drive Next Friday 10-2, Need More people!!
Dec 4th Impact Local Run in Ballantyne—support local charities
Possible Christmas Party?

9/11 Convergence Pre-blast

When: 9/11/2021 0630-0800

Where: Calvary Church 5801 Pineville-Matthews Rd, Charlotte

Who: All Pax

What: September 11, 2021 will mark the 20th anniversary of the 9/11 attacks and the pax of Area 51 and SOB will be converging to honor those who lost their lives that day. This workout will be longer and be prepared to put in the work for those who are no longer with us and those whose lives were never the same after that day. See you in the gloom.

Zebra Cakes & Rocks

11 Manly Men at Rock Zero for stories that included ‘zebra cakes’, ‘babies in Vegas’, and ‘broken noses’. 3.4 miles and running with rocks–celebrate 10 years with McGee Mary…good times!!  Joker was NOT there. Hoover was NOT there. Tiger Rag was NOT there.
Here are participants: Mr. Magoo, Crockett, Big League Chew, Floor Slapper, Alf, Boondock, Horsehead, Emoji, Geraldo, McGee, O’Tannenbaum (Q)
COP:
Warm up–SSH, Merkins, IW, Squats, Seal Jacks
The Thang:
  • Mosey to Turf for McGee 6 minutes of Mary
  • 7’s with Burpees and Merkins between Turf and HotBox
  • Mosey to Rock Pile–4 Corners
  • 1) Run with Rocks for Squats x 20, jump Squats x 20, one leg deadlifts right x 10, one leg dead lifts left x 10  (2 ROUNDS)
  • 2) Run with Rocks for front lifts with rocks x 10, Triceps x 20, presses x 20, curls x 20 (2 ROUNDS)
  • Return rocks–Mosey around Church building to finish
MoleSkine:
Good times this morning. Humid, but there was a nice breeze at the end and shade was found throughout the campus. Zebra Cakes make you stronger (and regular) was the summary from the HH/BD family, and they fit into the vacation budget. Who would take their baby to Vegas? A question to be pondered by sweaty immature men all around F3.  And when you break your nose—Do you you get it fixed?  or just do more merkins?  Merkins build character. Strong work by all this morning. Thanks for showing up and for following my lead!
Announcements:
Happy Hour Wednesday at Stumptown Station–see slack for time.
Crane Relay 8/13
OT

Sandbagging It

Dora and I  pulled into the parking lot only to find Tiger Rag’s family truckster in the bus lot. Wild Turkey then pulled. Tiger Rag returned from his warm up before heading to off for some track work. Cheese Curd rolled in then finally Focker showed up.  We emptied Dora’s trunk of sandbags and a water jug. Each Pax rucked, grabbed a coupon and we were off to Davie Park. We swapped coupons along the way so no one felt cheated. We made our way to the nice field turf pitch and circled up for COP.

COP

  • SSH x 20
  • Imperial Walkers x 20
  • Low Slow Squats x 20

The Thang:

We gathered the sandbags, 80#, 60#, 40#, & 35sh#, connecting them with carabiners creating the #PainTrain. Four pax got under the PainTrain while the fifth grabbed the water jug. the Pax put the PainTrain on their shoulders then moved two corners at a time, after which they rotated moving up one sandbag while someone picked up the water jug. We did this for two rounds so each Pax had two rotations under each sandbag.

Next we did some simulated log PT, including squats, shoulder to shoulder presses, and oblique dips.

A quick check of the watch and we had some time to head back.

Mary

  • No time, we arrived 2 minutes late.

Done

Moleskinny:

  • Strong effort by the Pax today, they were real gamers and up for the task moving heavy stuff with purpose. The workout isn’t called SACS for nothing.
  • With GrowRuck approaching, I thought it would be a good idea (was it?) to bring some log PT and heavy stuff today. The water jug was a wrinkle but a staple at every rucking event. It’s not to heavy most of the time but he an awfully awkward thing to carry.
  • Not a lot of PT today and that was the point. The objective was to carry heavy stuff, and learn to rotate coupons as a team.
  • Dora picked YHC up in his new car, which was definitely dragged down by the extra junk in the trunk today.
  • Speaking of junk in the trunk, Tiger Rag asked Cheese Curd if he empties his car of all the gear in the back of his to which Cheese Curd replied “Its a company car”, enough said.
  • Welcome back to Dora after a few weeks away, making this his first #Respect post since his birthday last week.
  • Dora and I passed Tiger Rag on the way in, he was on his warmup run but saw a car bumper in the middle of the road and took it upon himself to move out of the way.
  • Cheese Curd was flat out moving and hauling arse with the 80# sandbag on the way out to Davie Park. A week off from F3 and he was fresh aa a daisy. The 80# sandbag also seemed to cut a lot of the chatter out from Cheese Curd.
  • Kotters to Focker who we haven’t seen in some time.
  • Thanks to M. Cheese Curd for all of the carabiners.
  • Wild Turkey, fresh off his Boy Scout camping trip, was killing it. He rucked with Tolkien at scout camp and I’m sure there’s drone footing somewhere.
  • Thanks to Tiger Rag for the take out.
  • Thanks to Cheese Curd for the opportunity to lead and please sound off with any mumble chatter.

Announcements:

D-Day WOD

YHC arrived not knowing who might show up for this week’s edition of SACS. Dora was a soft commit last night, Prohibition DM’d me say he might show up. Cheese Curd indicated that he would be there so I had that going for me. When I pulled in Wild Turkey was the lone car waiting. He was probably questioning why he was there, like Cameron Frye sitting in his car talking to himself before picking up Ferris Bueller. Cheese Curd finally pulled in, and then Hoover arrived. Hoover took his sweet time getting his ruck out of the car and on his back. We were off when the big man rucked up. The D- Day WOD: 1 Mile Ruck to Davie Park

  • 77 Ruck Squats
  • 77 Ruck Push-Ups
  • 77 Ruck Deadlifts
  • 77 Shoulder Press

1 Mile Ruck back to SCMS

Mary

  • Flutter Kicks ruck overhead x 20
  • LBCs x 20
  • Rosalita ruck overhead  x 20
  • Hello Dollies x 20
  • Heels to Heaven x 20

Done

Moleskinny:

  • Cheese Curd asked me last week if I could take the Q this week. YHC didn’t have a plan until late yesterday afternoon when I spotted the GORUCK Sandbag Ruck Training (SRT) program monthly WOD courtesy of Cadre DS.  The WOD didn’t require a sandbag, so it was only an RT WOD.
  • June 6th will mark  77 years since D-Day thus the 77 reps for each exercise. Makes me want to watch “Saving Private Ryan” or “Band of Brothers” soon.
  • Thanks to Hoover for the speaker and appropriate AC/DC playlist this morning. YHC intended to bring a speaker but forgot on the wait out the door this morning #QFail.
  • Cheese Curd was fresh from his family’s trip to Dollywood. He says they had a good time and that it’s quite the place for people watching.
  • I originally thought about doing an out and back for the mile buy in/buy out but Wild Turkey really doesn’t like staying on the SCMS campus.  Plus the soccer pitch at Davie park is quite plush.
  • Wild Turkey readily admitted he didn’t finish all of his merkins, like admitting you didn’t eat all your veggies. I think he opted for the “knee-assisted” push-up as well.
  • Hoover is looking strong coming back from a minor set-back with a stress fracture in his foot.
  • There may not have been an Ohio band on the playlist but we did discuss the Black Keys’ new album, so that counts for something Wild Turkey right?
  • Cheese Curd lost count some where, and his ruck presses didn’t seem to get higher that his visor lid. JK, CC was putting in the work with a 40# ruck.
  • There was some discussion about hoses, whose hose was heavier, something to that effect.
  • Thanks to Wild Turkey for the take out.
  • Thanks to Cheese Curd for the opportunity to lead and please sound off with any mumble chatter.

Announcements:

Base Camp via Death Valley

When YHC pulled into the parking lot several pax were already gathered, chatting it up some. Sardine greeted me first, I hadn’t seen him in some time. Floor Slapper showed up at 0529 and took his time to join the rest of us. At 0530 the pax were disclaimed and we were off for a lap around the track then circled up for COP.

COP

  • SSH x 20
  • Imperial Walkers x 20
  • Windmills x 10
  • Squats x 20
  • Merkins x 15

The Thang: We moseyed over to the bleachers used to be and partnered up. Partner 1 performs called exercise while Partner 2 takes a lap up the stairs, around the sidewalk and back. Flapjack.

  • Supine Pull-ups on the railing
  • Merkins
  • Squats
  • LBCs

Circuit Work

We then broke out to the dugouts since the bleachers were nowhere to be found for some circuit work. 3 rounds of Incline Merkins x 10, Dips x 15, Squats x 20.

Starfish

We yogged back over to the track and did not heed the sign to engage in the Starfish. 10 Merkins in the middle, Flutter Kicks x 20, Carolina Dry Docks x 20 , LBCs x 20, and Diamond Merkins x 20. Repeato. Quick time check and we had a few minutes for Mary

Mary

  • Flutter Kicks x 20
  • LBCs ruck overhead  x 20
  • Rosalita ruck overhead  x 20
  • Hello Dollies x 15

Done

Moleskinny:

  • Floor Slapper wasn’t the last one to arrive, O’Tannenbaum and Semi Gloss met us down at the track after we’d finished the lap and joined us for COP.
  • Semi Gloss was giving me a hard time (I wouldn’t expect anything  else)  have recycling some of Death Valley’s older Weinke’s.  Maybe true, but I wanted to keep things on campus so classic SCMS Weinke was in order.
  • Who knew they took or removed the bleachers by the baseball fields? Huge void, not sure if its COVID related, but definitely took away some options at the AO.
  • Not sure why there’s a sign to keep off of the football field, not like it’s Charlotte Christian or Charlotte Latin.
  • Some of the Pax weren’t too keen on getting on their backs on the grass and moved to the track instead.
  • Good to see Hopper, hadn’t seen him in a while, glad to hear all is well. Looking forward to pool season at the house.
  • MAD reached out to me last night to tell me he was bringing an FNG, welcome Eardrum, their kids both go to Elizabeth Lane. Eardrum is an audiologist, so the name fits.
  • Semi Gloss was shirtless at COP, enough said. #BigHairy
  • As I looked around out COP, there’s quite a number of us that are #Respect and more of us nearly there. Phil Mickelson won the PGA yesterday at age 50, so its long from over for us.
  • Apparently the Ohio University is known for its Halloween parties according to Hopper.
  • Thanks to Semi Gloss for the take out.
  • Thanks to Mr. Magoo and Thunder Road for the opportunity to lead and please sound off with any mumble chatter.

Announcements:

GrowRuck Training Starts Now

YHC pulled into the parking lot at 0510 to find only Udder getting his pregame on with his foam roller. Pretty soon Wild Turkey, Focker, Cheese Curd, Witch Doctor, and site FNG No-See-Um rolled in. Cheese Curd unloaded his car of sandbags, the Pax rucked up, grabbed a sandbag each and we were off to Davie Park. When we got to Davie Park we headed to the soccer pitch with the nice field turf and circled up for some COP.

COP

  • SSH x 20
  • Imperial Walkers x 20
  • Windmills x 20

The Thang:  

We moseyed over to a goal line and lined up for nearly 2 rounds of the following:

  • Bear crawl sandbag drags to the penalty box, ruck back with your sandbag
  • Lunge Walk to the penalty box, ruck back with your sandbag
  • Low crawl sandbag drags to the penalty box, ruck back with your sandbag
  • Bent Over Row x 10 ruck to the opposite goal line
  • Sandbag toss to the penalty box, ruck back with your sandbag
  • Shoulder to shoulder x 10 with the sandbag, ruck to the opposite goal line
  • Upright  Row x 10, ruck to the opposite goal line
  • Overhead presses with the sandbag, ruck to the opposite goal line

A quick check of the watch and we had some time to head back.

Mary

  • Flutter Kicks ruck overhead x 20
  • LBCs ruck overhead  x 20
  • Rosalita ruck overhead  x 20
  • Hello Dollies x 15

Done

Moleskinny:

  • Great turnout this morning, possibly a SACS record, definitely more PAX than I expected, good to see them show up for some Ruck/Sandbag fun
  • GrowRuck 24 is coming (queue Game of Thrones meme) and the training starts now. YHC thought I’d bring a sample of some GORUCK Good Livin’ with some mileage (2.25sh) crawls and sandbag PT. This format is very similar to the GORUCK Cloverleaf events where you ruck to a destination then do a WOD and ruck to the next destination. If you get a chance to do one, sign up, its a good gateway GORUCK event.
  • I don’t know what Udder was doing to his foam roller, but that’s between him and his foam roller.
  • Cheese Curd got to empty all the junk in his trunk and put all of that gear to use. Glad he had all of those sandbags with the number of Pax that showed up today. I think some may need to invest in some sandbags as well, just sayin’
  • Udder is coming of of his ruck retirement and is in and paid for the GrowRuck, welcome back.
  • Cheese Curd is usually the first one in the parking lot, but I think his pre-game routine took longer than expected.
  • Welcome No-See-Um from F3 in Tampa. He’s traveling for work and looked us up for a workout. Have Ruck Will Travel He’s a seasoned GRT (GORUCK Tough), completed a number of GORUCK events including a Heavy and a 50 mile Star Course.
  • Not sure if No-See-Um’s description of his 50 miler has deterred Wild Turkey from the 50 miler in Jacksonville this fall.
  • The bear crawl sandbag drags and low crawl sandbag drags were crowd pleasers. You’re welcome.
  • Welcome site FNG Witch Doctor who I don’t think knew what he signed up for this morning, maybe some hiking with weight.
  • Kotters to Focker who’s been MIA the past few weeks.
  • Witch Doctor, Focker and No-See-Um all were wearing grey shirts and black shorts which confused Cheese Curd who thought he was talking to Focker but actually was talking to Witch Doctor. 
  • Look out for some more ruck training opportunities over the summer as the Pax gets geared up for the GrowRuck. 
  • Thanks to Wild Turkey for the take out.
  • Thanks to Cheese Curd for the opportunity to lead and please sound off with any mumble chatter.

Announcements:

Zero Rock

7 PAX made the right choice and posted at Rock Zero, perfect temps, great sunrise, and we got down to work.

COP

  • SSH X 20
  • IW x 20
  • Squats x 20
  • Windmills x 20

Road Trip

Head out of the Calvary parking lot make a left on Route 51, stopping at Elm for some Mary

  • Merkins x 10 IC
  • Flutters x 10
  • Dollies x 10

Mosey to Day Zero AO for the following:

  • Diamond Merkins x 10 IC
  • Rosalita x 10 IC
  • LBCs x 10

Move over to the lowest benches in the Area 51 region for parter circuit work. Partner 1 performs called exercise while Partner 2 takes a hot lap around the parking lot. Two rounds for each exercise.

  • Dips
  • Step ups
  • Incline Merkins

On the move to Bevington Place stopping for the following:

  • Wide Arm Merkins x 10 IC
  • Heels to Heaven  x 10  IC
  • Freddie Mercury  x 10 IC

Mosey to Stony Hill Lane stopping for:

  • Merkins x 10 IC
  • Flutters x 10 IC
  • Dollies x 10 IC

Move to Elm stopping for the following:

  • Diamond Merkins x 10 IC
  • Rosalita x 10 IC
  • LBCs x 15 IC

Mosey Back to Route 51 for the following:

  • Wide Arm Merkins x 10 IC
  • Heels to Heaven x 10 IC
  • Freddie Mercury  x 10 IC

People’s Chair

Return to the AO and Grab Some Wall,  for  two rounds for Air Presses x 50.

Jack Webb

Head back to the start point for a dose of Jack Webb up and down 7.

Mary

  • Flutter Kicks x 15 IC
  • Dolley’s x 15 IC
  • LBCs  x 10 IC

Moleskin

  • We started out with six, then Beaver came in hot and  found us in the large parking lot. I thought we might see O’Tannebaum, but he was a no show.
  • It was good to visit the old Day Zero site, #RIP.  Many memories there.
  • Beorewors kept saying they round trip to Day Zero was longer than he remembered.
  • Floorslapper was surprisingly early, and as an odd place to hide is car keys. Some pax put them on the tire, but Floorslapper just throws them down by the tire.
  • YHC was trying to talk Scratch n’ Win into the Charlotte GrowRuck in August, as a company man it would be a good experience for him.
  • I found out Beaver is from Mt Kisco, NY and is a Mets and Jets fan. We enlightened Scratch n’ Win on the NY sports team allegiances. The Bills aren’t a part of the Mets/Jets/Islanders or Yankees/Giants/Rangers fan alliances, they’re on their own with the Sabres. #WNY
  • Runstopper didn’t disappoint and wore tights. This was his first workout of the day before he had a day of hardscaping and throwing down pavers.
  • Jack Webb is always a crowd pleaser.
  • Slingshot’s wife is 36 weeks pregnant and he almost left the AO without his phone but he carried it in his pocket the whole way.
  • Boerewors tried to throw my cadence count off by counting in Afrikaans. He has no explanation as to why South Africa’s greatest export, Charlize Theron, does’t have an accent.
  • We had a Purple Haze flyby as he started out on his solo 10 miler. Strong work brother.
  • A guy walked past us while doing the People’s Chair, Runstopper recognized the dog breed as a blue healer. Apparently the dog peed on they guy at some point.
  • The Big Man @hoover was not present but killing it at the Ville to Ville. I’m sure many Miller Lights were had.
  • Thanks to Runstopper for the take out.
  • Please sound off with any mumble chatter.

Announcements:

  • Prohibition has the Q here next week, show to know.

Do I Have The Right Start Time?

4 Pax ignored the weather man and showed up to put some work in. They were somewhat disclaimed and we were off for a quick lap around the parking lot before settling in for COP.

COP

  • SSH x 20
  • Imperial Walkers x 20
  • Windmills x 20
  • Squats x 20
  • Merkins x 15

Triple Nickel We yogged over to Reid Hall for the Triple Nickel, 5 Merkins at the bottom and 5 squats at the top, 5 trips total , there you have it.
MARSOC Short Card We moseyed over to the the tennis court pavillion for a sample of the MARSOC Short Card. We mixed some runs before each round of merkins.

  • 15 Merkins
  • 15 Air squats
  • 15 Crunches
  • 5 Burpees
  • 15 Windmills
  • Run
  • 15 Merkins
  • 15 Mountain climbers (4-count)
  • 15 Flutter kicks (4-count)
  • 5 Burpees
  • 10 Cherry pickers (4-count)
  • Run
  • 15 Merkins
  • 15 Side Stradle Hops (or jumping jacks)
  • 15 Back Extensions (“supermans”)
  • 5 Burpees
  • 10 Chain breakers
  • Run
  • 15 Merkins
  • 15 Lunges (each leg)
  • 15 Hello dollies (4-count)
  • 5 Burpees
  • 10 Trunk twists (American Hammer)
  • Run

Rock Work

Enough of the rocks so we moseyed over to the rocks and a 3 rounds of Overhead Presses x 15, Curls x 15, Tricep Extensions x 15.

Mary

  • Flutter Kicks x 20
  • Rosalita x 20
  • Hello Dollies x 15
  • Merkins x 10
  • Rosalita x 20
  • Merkins x 10
  • LBCs x 15
  • Merkins x 10

Done

Moleskinny:

  • I pulled into the parking lot at 0522 to only find one car in the parking lot. I checked my watch to make sure that the clock in the van was correct and had been adjusted for daylight savings time. Orange Whip pulled in and then Rhapsody followed.
  • The weather app said it would be 50% chance of rain at 0600 so I hoped to have us back at the tennis pavillion before that time, which we did, but the rain never came.
  • Rhapsody pointed out the fact that it always seems to rain on Fridays, he’s right you know. 
  • Found out what keeps Rhapsody up at night, worrying about sump pumps not functioning in houses he builds during rain storms.
  • After Q’ng Peak 51 yesterday, I had to mix up the weinke some in case Horeshead posted, but I think he may have gone to Overdrive instead after an invitation from Double E yesterday.
  • Orange Whip said they did a crazy amount of merkins at WAMRAP the other day (380) and that he was feeling it. We wound up adding more than expected to his weekly total #Cobains
  • Rhapsody and Orange Whip were out front on the Triple Nickel making it look easy. I don’t think they were breathing hard at all. 
  • I thought for sure we’d see BLC out there in his sleeveless glory and he would’ve enjoyed some of the old school MARSOC exercises.
  • We learned that Madison had to pull an Elvis yesterday at Sparta so the pax did some rock work while they waited for him to finish. As it turns out Orange Whip picked the same rock today.
  • That hill in Reid Hall is longer than I remembered. 
  • Clover is a neighbor of Orange Whip and has been posting for a couple of months and putting in strong work.
  • Thanks to Orange Whip and Fault Line for the opportunity to lead and please sound off with any mumble chatter.

Announcements:

  • The Area 51 Board met with the SOB and Waxhaw boards last week and one of the things that came up in our different breakout groups was backblasts. They used to be an automatic in when I first started F3 years ago, but have become a rarity. The backblast is one of the best ways to keep the pax engaged and should be completed by the workout Q the same day. The site Q should ensure a backblast is completed, and if the workout Q doesn’t doe it, then they should write one up.
  • Madison takes a break from ultimate frisbee and is on deck for next week.

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