Author Archive Geraldo

How about some hills and a bit of Murph?

13 of Area 51’s finest, including 2 FNGs, ignored the fartsack and made their way to Peak 51.

The Thang:

COP

  • SSH x 25
  • Merkins x 15
  • IW x 20
  • Peter Parker x 15

Mosey to the building for circuit work

  • CCD x 10
  • Dips x 15
  • LBCs  x 20
  • Repeato

Run to the Hills

Mosey to the hill behind the baseball field and partner up

Round 1

  • Partner 1 bear crawl up & run down
  • Partner 2 Jump Squats
  • Flap Jack

Round 2

  • Partner 1 Lunge Walk up & run down
  • Partner 2 Mountain Climbers
  • Flap Jack

Round 3

  • Partner 1 Run up & run down
  • Partner 2 Freddy Mercury
  • Flap Jack

Round 4

  • Partner 1 Bear Crawl up & run down
  • Partner 2 Parker Peter
  • Flapjack

The Playground

Mosey to the track and playground area for a partial-Murph circuit.

  • Run a lap around the track and then complete the following exercises and complete 4 rounds in total.
  • 10 Pull Ups
  • 15 Merkins
  • 20 Squats

Complete 4 rounds in total

Mosey to parking lot for Mary

  • Rosalita x 15
  • 5 Burpee OYO
  • Dolly’s x 10

The Moleskin:

  • Solid work by the PAX today, the #Peak51 crew is bringing it each week
  • YHC loved the mumble chatter by one of the PAX something about not liking the way YHC looked at the hill
  • Passport kept mentioning not having it today but he seemed to be moving around the track pretty well #I’llHaveWhatHe’sHaving
  • Thanks again for the opportunity to lead
  • Sound off with anything I may have missed

Announcements:

 

Let’s Play 18

23 (4 FNGs) of Area 51’s finest joined in the pre-F3 Golf Classic activities and played the Peak 51 course.

The Thang:

COP

  • SSH x18
  • Merkins x 18
  • IW x 18
  • Parker Peter x 18
  • LBCs x 18

Partner up for some ramp work

Partner 1 up & back Partner 2 does called exercise

  • Round 1 Lunges
  • Round 2 Freddy Mercury
  • Round 3 Wide Arm Merkins
  • Round 4 Reverse Lunges

Mosey to bleachers for circuit work:

  • Step ups x 18 (9 each leg)
  • Dips x 18
  • Squats x 18 Repeato x 3

Mosey to the track & partner up  for Catch Me If you Can

  • Lap 1 Dolly’s x 18
  • Lap 2 Flutter x 9

Move to school walls for Peoples Chair AKA “The Semi Gloss”

  • Round 1 Arms overhead
  • Round 2 Arms out in front
  • Round 3 Arm raises

Mosey back to the parking lot for Mary

  • Rosalita x 18
  • LBCs x 18
  • 5 Burpees OYO
  • Jump Squats x 18

Moleskin:

  • It didn’t take the PAX to catch on to the thinly veiled 18 count theme today in honor of the F3 Golf Classic today, thanks for humoring YHC
  • YHC has lost count on the number of FNGs Simba has headlocked, #KeepItUp
  • Had to audible the second lap of Catch Me If You Can from a 18 to a 9 hole, YHC needs to do a better job with planning and communicating #WillGetItRightTheNextTime
  • Great effort from the PAX today in the, it’s always an honor to lead

Announcements:

 

Memorial Day Weekend Downpainment

The shovel flag was planted and 7 of the Area 51 Pax that were not headed for beach this weekend posted for their holiday weekend beat down.

The Thang:

COP

Circle up on the field for the warm up:

  • SSH x 25
  • IW x 15
  • LBCs x 15

Partial Murph Workout

Move to the track for 3 Laps-3/8 mile

Mosey to playground:

  • 10 Pull Ups
  • 20 Merkins
  • 30 Squats
  • Plank

10 Count

  • 10 Pull ups
  • 20 Merkins
  • 30 Squats
  • Plank

10 Count

  • 10 Pull ups
  • 20 Merkins
  • 30 Squats
  • Plank

10 Count

Move back to the track for 3 Laps-3/8 mile

Mosey to the playground:

  • 10 Pull ups
  • 20 Merkins
  • 30 Squats

10 Count

  • 10 Pull Ups
  • 20 Merkins
  • 30 Squats

Move back to the track for 2 Laps- 1/4 mile
Mosey to school and grab some wall for the People’s Chair aka the “Semi Gloss”

  • Round 1: Arms overhead
  • Round 2: Arms out in front
  • Round 3: Arm raises x 10

Mosey to the concessions area for circuit work:

  • Step ups x 20 (10 each leg)
  • Dips x 10
  • LBCs x 15
  • Repeato for a total of 3 rounds

Mosey to field for our friend Jack Webb

  • Round 1: Up 5
  • Round 2: Down 5

Time for Mary:

  • Rosalita x 15
  • Dollys x 15
  • Heels to heaven x 15
  • Freddy Mercury x 10
  • 5 Burpees OYO
  • 3 minutes left, finish with as many merkins to close it out strong

Moleskin:

  • When planning the workout this week, YHC wanted to something to honor the Memorial Day Weekend and so a half of the Murph workout was planned: running 1 mile; 50 pull ups, 100 pushups, 150 squats
  • Strong effort by the Pax knocking out the half Murph workout, looking forward to doing it again
  • Not a lot of mumble chatter this morning, the Pax was too focused
  • Tclaps to Low Tide (Larry Bird) for trying to lap us which motivated High Tide to step it up so not to be passed by his 2.0
  • It was a privilege and an honor to lead, thank you.

Announcements:

  • Stay tuned to Twitter feed for Memorial Day workout schedules
  • F3 Dads starting June 14, more info coming soon

No Rain, No Problem

12 Pax ignored the weather forecast and joined Peak 51 for some downpainment. The rain didn’t start until after the workout and the only precipitation came from sweat.

The Thang:

COP

  • 5 Burpees OYO
  • SSH x25
  • Merkins  x 15
  • Low slow Squats x20
  • IW x 20
  • Mountain Climbers x 15

Mosey to the building for circuit work

  • Incline Merkins x 10
  • Step ups x 10 (5 each leg)
  • Dips x 15
  • LBCs x 20
  • Repeato x 4

Run around the building and grab some wall for People’s Chair (The Semi-Gloss)

  • Round 1 arms out
  • Round 2 arm raises x 15
  • Round 3 with the waive x 15

Mosey to the track

Take a lap

There and Back Again

  • Lunge Walk from one side of the track, 20 Russian Twists sprint back
  • Bear crawl 1/2 way, lunge 1/2 way 10 Hand Release merkins sprint back
  • Backwards lunge walk 20 Dollys, sprint back
  • Crab walk 1/2 way, lunge 1/2 way 15 Jump Squats, sprint back

Indian run 1 lap

Mosey to the baseball field for some hill work

Partner 1 runs up the hill and back while Partner 2 does called exercise until he returns

  • Round 1 LBCs
  • Round 2 Merkins

Return to the parking lot for Mary

  • 5 Burpees OYO
  • Flutter x 15
  • Rosalita x 15
  • Diamond Merkins x 10

The Moleskin:

  • Great job by the Pax and awesome turnout in light of he ominous forecast. Welcome to Peak 51 Semi Gloss
  • The Pax was stumbled upon by a Matthews Elementary school teacher in the midst of the Semi Gloss and yet wasn’t phased, only a remark about us not having any chairs.
  • There was some mumble chatter about how we’re always moseying, there’s a lot of ground to cover and YHC is  looking forward to exploring more Peak 51 site pain stations
  • Thanks to the Pax for the opportunity to lead

Announcements:

 

Jack Webb Chaser

 

20 Pax crawled out of their fartsacks and started their week off right at Base Camp

The Thang:

COP

  • SSH x 25
  • Merkins  x 15
  • IW x 20
  • Parker Peter x 15
  • LBCs x 20
  • Mountain Climbers x 15

Move to bleachers for circuit work:

  • Step ups x 20 (10 each leg)
  • Dips x 15
  • Squats x 20
  • Supine pull ups x 15
    Repeato – 3 sets total

Mosey to the track & partner up  for Catch Me If You Can

Partner 1 runs while Partner 2 does called exercise and then take off to catch Partner 1. Flapjack

  • Lap 1 Dolly’s x 15
  • Plank until all the Pax completes the lap
  • Lap 2 Merkins x 5
  • Plank until all the Pax completes the lap

Say hello to our friend to our friend Jack Webb

  •  Up and down 5

Mosey to the bathrooms for peoples chair

  • Round 1 Arms Out
  • Round 2 Arm Raises
  • Round 3 Arms Out

Return to the parking lot for Mary

  • Rosalita x 15
  • LBCs x 20
  • 5 Burpees OYO
  • Heels to heaven x 15
  • Merkins x 10
  • Freddy Mercury x 10
  • Squats x 12 to finish out

Moleskin:

  • Strong effort by the Pax today, thanks for the opportunity to lead, it is truly an honor
  • The QIC felt a little chase was in order with Catch Me If You Can this morning. So much for the called Fellowship Pace as some of the Pax brought their smoke boots today. Passport brought it this morning leaving Fireman Ed to kick it up a notch.
  • It’s always a nice when our old friend Jack Webb stops by for a visit #RunstopperFavorite
  • Welcome back Long Distance to Base Camp
  • Thanks for taking us out Simba

Announcements:

Peak 51 Launch

19 of the Area 51 PAX ignored the warmth of their Snuggies and joined us for the moderately painful Peak 51 launch.

The Thang:

COP

  • Side Straddle Hop x25
  • Merkins  (civilian count) x 20
  • LBC’s x20
  • IW x 20
  • Parker Peter x 15

Mosey to the hill for Sevens
Start with 1 merkin the bottom & 6 squats at the top

Move to bleachers for circuit work

  • Step ups x 20 (10 each leg)
  • Incline Merkins x 15
  • Dips x 20
  • Repeato

Mosey to the playground & partner up  for Partner 1 runs a lap while Partner 2 does called exercises:

  • Lap 1 Flutter Kicks
  • Lap 2 Carolina Dry Docks
  • Lap 3 Sister Mary Catherine
  • Lap 4 Dolly

Lunge walk to the trailers then grab some wall for People’s Chair

  • Arm raises x15

Mosey to parking lot for Mary

  • Rosalita x 15
  • LBCs x 20
  • Heels to heaven x 20
  • Parker Peter x 15
  • 10 Burpees OYO
  • Squats x 15
  • Plank

Moleskin:

  • Great turn out and effort by the PAX for the launch of the third Area 51 moderate workout. YHC was truly honored and excited to lead the launch of a new workout.
  • YHC was to needs to summon some of his NY roots  and get louder #SoftTalkingQIC.
  • Welcome FNG Pumbaa a member of Simba’s Pride
  • Sound off with any mumble chatter or comments

Announcements:

Sign up for the F3 Golf Classic: http://f3nation.com/2014/03/13/f3-golf-classic/

Geraldo At Large

14 Pax fought off the Monday fartsack temptation and made their way to Basecamp.

The Thang:

  • COP
  • SSH x20
  • Merkins  (civilian count) x 15
  • IW x 20
  • Squats x 20

Mosey to the track & partner up
Partner 1 Sprints across & back the width of the Football Field while Partner 2 performs said exercises until Partner 1 returns. Flapjack and Repeato.

  • Round 1 LBC’s
  • Round 2 Squats
  • Round 3 Merkins
  • Round 4  Freddy Mercury

Indian run 1 lap

Mosey to the baseball feeds for some  circuit work:

  • Dips x 15
  • Step ups x 20 (10 each leg)
  • Decline merkins x 10
    Repeato

Mosey to the bathrooms and grab some wall for Peoples Chair with arm raises x3

Mosey to the parking lot
10 Burpees OYO

Time for Mary:

  • Flutter x 15
  • Rosalita x 15
  • LBCs x 20
  • Merkins x 15
  • Heels to heaven x 20
  • Mountain climbers x 15

YHC noticed we still had 3 minutes left,  just enough time for Fireman Ed to call out Jack Webb up to 5 and finish strong.

Moleskin:
Strong work by the Pax today, thank you for the opportunity to lead with my inaugural Q, it’s been a long time coming. T-claps to the pax for their support. T-claps to FNG Virginia Slim for his effort and hope you post again soon.
Passport took us out with Pele and his M are in our prayers.

Announcements:
Sign up for F3 Golf Classic: http://f3nation.com/2014/03/13/f3-golf-classic/

New Moderate workout Peak 51 launches Thursday 5/1 @ Matthews Elementary Slimfast and Geraldo site Q’s. Stay tuned for Pre-blast & Twitter.

Peak 51 Launch Preblast – Moderate Downpainment

Peak 51 launches at 0530 on Thursday May 1st at Matthews Elementary school, 200 McDowell Avenue, Matthews. Park in the parking lot between Mathews Elementary and First Baptist Church Matthews.

Peak 51 will be a moderate boot camp style workout aimed for those new to F3 an opportunity to recover between workouts and for any PAX on the mend. Peak 51 will include many F3 favorites but only moderately painful.

See you in the gloom!

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