4 Pax leaped out to of the #Fartsack for their #DRP at Area 51’s premier kettlebell/gear workout.
COP:
SSH x 20
Windmill x 20
Low Slow Squat x 20
8 Count Body Builders x 10
The Main Event
Kettlebell Rollers x 10
Upright Rows x 20
Overhead Presses x 20
Lawnmower x 10 (each arm)
Thrusters x 20
Merkins x 20
Suitcase Carry
Flutter Kicks x 20
Dollies x 20
Levers x 20
Lunges x 20 (10 each leg)
Goblet Squats x 20
10 burpees (only the last round because YHC forgot)
Repeato
Mary
Rosalina x 20
Hello Dollies x 20
Merkins x 20
Moleskin:
A light crowd this week as the Area 51 pax wrapped up Spring Break.
Header and Chin Music got in some extra credit with a pre-run.
We learned that that Header used to rock not only a tail but a mullet as well. He claims all evidence was destroyed, allegedly.
YHC always enjoys talking baseball with Chin Music and hearing about his days in professional baseball.
Header and Chin Music are looking to buy some white pants for a party. There was some talk about not wearing white after Labor Day.
Avengers Endgame was awesome, go see it before spoilers are released on the inter webs .
Tulip put in a strong performance as always.
Voodo rucked his 2.2 up a mountain while down range in Hawaii.
Thanks go Voodoo and Witchdoctor for the opportunity to lead and please sound off with any mumblechatter.
Announcements:
F3 beer release 5/1 Stumptown in Matthews.
10 PAX, including 1 site FNG (Poptart) decided to exchange Valenine’s Day cards at #F3Peak51 and here’s how it went down.
The Thang:
COP:
Burpees x 5
SSH x 20
Burpees x 4
IW x 20
Burpees x 3
Squats x 15
Burpees x 2
Windmill x 20
Burpees x 1
Partner up, size and speed does not matter Partner 1 performs called exercise while partner 2 runs up and back the parking lot, flapjack. Four rounds: Merkins, Flutter Kicks, CCDs, LBCs.
Hill Work
Head over to the hill behind the baseball field for 11s, Merkins at the bottom and Squats at the top.
Ark Loader
Move over to behind the the outfield fence and line up for Bear Crawls, Crab Walks, and Lunge Walks. It went so well we did another round.
Everybodyy line up, plank up shoulder to shoulder for a very Happy Valentine’s Day Tunnel of Love style.
Jack Webb
Circle up for a Valentine’s Day call from our old friend Jack Webb. Up to 5 merkins and back down.
A quick time check and we had some time for a two laps around the parking lot since the track is currently unavailable.
Mary
Mosey back to the start point for some Mary
Flutter Kicks x 20
Cleve Climbers x 10
Rosalita x 20
Moleskin
It was great returning to #Peak51, a great AO with a such a solid group of PAX. YHC is always glad to Q, Sensei and Lois have Peak 51 going strong.
Welcome site FNG Pop Tart who was the official counter during Jack Webb.
There were some groans from the PAX when YHC kicked the workout with the burpeee ladder, something to the effect that it’s a moderate workout and the burpees.
The tunnel of love was a real crowd pleaser, the PAX got their monies worth, you’re welcome.
Pop Tart is quite adept at bear crawls, and was #LarryBird each round.
Glad to Sensei and Slim Fast head out for the pre-run while Dora and I took off for the pre-ruck.
Announcements
Joe Davis Run Saturday March 9th
12 of Area 51’s finest PAX made the right choice and posted at Rock Zero before buying up their milk and bread ahead of the #Snowmageddon
COP:
The Thang:
Take a warmup lap around the church lot then head back to the cars, grab the rucks and sandbags and mosey over the hot box. There we find some more Partner up a Sandbag Murph, Partner 1 performs called exercise while Partner 2 runs to the D2 light post and back. Flapjack and continue the exercise until the team completes the number of reps per exercise.
Circuit work
Take a break from sandbags for 3 rounds of circuit work: Derkins/Incline Merkins x 10, Dips x 15, and Step-ups x 20.
Cadre Roony WOD Sampler
Gather the sandbags/coupons and head back to the start point to deposit the coupons and then we were off to the front of the church.
Mary:
Moleskinny:
Announcements:
11 PAX gathered at #F3Meathead and told Hurricane Flo to Kiss their Grits. This was the calm before the storm.
COP:
The Thang:
YHC and several PAX brought a variety of Rucks and Sandbag which were conveniently piled in the center of the circle. The task was to use the rucks and sandbags in lieu of kettlebells. Staying in the circle, perform 5 rounds of each set, moving to your left to change coupons each round. If you had a ruck, switch it out for a sandbag.
Set #1
Set #2
Partner up, size and speed does not matter. artner 1 performs called exercise with the ruck or sandbag while Partner 2 runs the length of the parking lot. Flapjack
Mary:
Moleskinny:
Announcements:
21 of Area 51’s finest PAX, including 2 FNGs, made the right choice and posted at Rock Zero for their daily #DownPAINment.
COP:
The Thang:
Take a warmup lap around the parking lot then head back to the cars, grab the rucks and sandbags and mosey over the soccer fields. Partner up for the following:
Partner 1 buddy carries Partner 2 across the field. Partner 1 then returns to the side of the field to pick up a ruck or sandbag then carries them to stopping at the first cone to do 10 burpees. He then proceeds to the next cone and performs 10 burpees, then runs to to Partner 2. Partner 2 does Mary exercise while Partner does the work. Flapjack. The PAX does Mary until the six gets in.
Staying with the same partner, drag your partner half way across the field, flap jack, then run with your partner to the other side of the field.
Head back to the side of the field with the rucks and sandbags and staying with your partner, Partner 1 performs called exercise with the ruck or sandbag while Partner 2 runs the length of the field. Flapjack.
We collected the coupons and over to the hotbox for 3 rounds of circuit work, Derkins/Incline Merkins x 10, Dips x 15, and Step-ups x 20.
Gather the sandbags/coupons and head back to the start point to deposit the coupons and then we were off to the front of the church.
Choose a lifting rock for some more arm work, two rounds of curls, tricep extensions, and overhead presses. We deposited the rocks from where we found them, not at all close to there exact resetting place.
A quick check of the watch and YHC noticed we had some time left for Runstopper’s old friend Mr. Jack Webb. YHC requested Runstopper take the lead to introduce Mr. Webb properly to our FNGs and he so he did up to 8. Afte that we moseyed back to the start point for some much needed Mary.
Mary:
Moleskinny:
Announcements:
13 PAX made the right choice and posted at #F3Peak51 for their #DownPAINment and here’s how it went down.
COP:
The Thang:
Mosey over to the track, take a warm up lap stopping at the playground, time for the Min-Murph workout. The PAX completed the following set, then took a lap around the track, repeato 5 times.
Head over to the hill for a Jacob’s Ladder up to seven, Carolina Dry Docks at the bottom and lunges at the top.
We then headed over to field behind the softball field. Plank it up, shoulder to shoulder for some tunnel of love.
Times up so we moseyed back to the start point where we caught up with the Sparta PAX for some Mary.
Mary:
Moleskinny:
Announcements:
9 PAX, including 1 FNG, made the questionable choice and posted at #F3 Ascent and here’s how it went down.
COP:
Take a warm up lap around the track then circle up in the parking lot.
The Thang:
Mosey out of Olde Providence make a right on Rea and then another right on Summerlin Place, stopping along the way at each street for called exercises
Turn right on Abbotswood and stopping at Windyrush for called exercises
Turn right at Windyrush stopping at Foxworth, partner up, size and speed does not matter. Partner 1 runs up and down Foxworth while Partner 2 performs called exercise, flapjack.
Mosey back to the AO via the trail through the woods, stopping at the benches by the baseball fields for two rounds of circuit work.
Head over to the school and grab some wall for the People’s Chair, with two rounds of air presses.
We started to mosey to the start point but then Fireman Ed had the fever for pull-ups as we passed by the playground. He subsequently Q-jacked and others followed along. We moved on once Fireman Ed had his fill.
Mary:
Moleskin:
Announcements:
7 Pax posted at #Basecamp and started the summer vacation off on the right foot with DownPAINment and here’s how it went down.
COP
Mosey down to the track, take a lap then circle up on the football field for…Wait a minute, YHC notices a sign stating that the field is in the process of being seeded/fixed. Quick audible and we head toward to baseball fields and notice a sprinkler is running on one of them. We chose door #3 and settle in for COP.
The Thang:
Moving over to home plate we engaged in an odd #Starfish due to the relocation from the football field, but the concept is still the same. Start at home plate with 5 merkins. Run to the LF 10 CCDs, return to home plate for 5 merkins. Run to the Left Center light pole, 10 4 count fluttter kicks, return to home plate for 5 merkins. Run to the Right Center light pole, 10 4 count mountain climbers, return to home plate for 5 merkins. Run to the RF foul pole , 10 LBCs. Repeat for 3 total rounds.
Mosey over to Semi Gloss’s office for the People’s Chair with 2 rounds of air presses x 50.
We then moved over to the little patch of grass/dirt by the school for the Abs version of our friend Jack Webb (Ab Webb). 1 Merkin, 4 Heels to Heaven up to 5.
Mary;
Moleskin:
Announcements:
14 Pax made the right choice and posted at South Charlotte’s finest AO for the 45 and older crowd, less mileage, but the same intensity. Here’s how it went down.
COP
Open up the minivan and grab our coupons we can exchange for Good Livin’ and mosey over to the parking deck. Partner up, 1 coupon for each pair. Partner 1 runs up and down the parking ramp while Partner 2 performs the called exercise with said coupon, then flapjack. Plank while waiting for the six, then mosey up the ramp the to next level repeato performing the next called exercise.
At the top of the parking deck, grab some wall for the People’s Chair with 2 rounds of Air Presses x 50.
On the way down, stay with your partner and pick a different coupon. Second verse is like the first, staying with your partner, Partner 1 runs down and back the ramp while Partner 2 performs called exercise with the coupon. Plank or Mary while waiting on the six to come in.
Mary
Head back to the start point with our coupons for some Mary
Old Man Moleskin
Announcements
10 PAX made the right choice on a cold March morning and posted at Peak 51 for their #DownPAINment.
COP:
With the PAX formally disclaimed we moseyed over to Stumptown Park for COP.
The Thang:
Mosey over to Matthews Town Hall, and partner up. Partner 1 does called exercise while Partner 2 completes a lap, four rounds of the following:
Started our way back but then noticed we had new benches available thanks to the Pizza Peel, let’s stop for three rounds of circuit work: Derkins x 10, Dips x 10, and Step-ups x 10.
With our circuit work done, and plenty of time left, we headed back to the parking lot behind the church for Sevens, merkins at the bottom, squats at the top.
Mary:
We returned to the start point with one minute left, time enough for a little Mary.
Moleskine:
Announcements: