9 PAX made it to the Matrix on a cold November morning. Disclaimer given and mosey around the lower parking lot to capture a few stragglers. Then mosey to track and circle up for COP.
SSH, IW, Low Slow Squat, Mt. Climber, Cotton Picker
On the track, four corners where we run the track and do called exercises at each corner incrementing from 5, 10, 15, to 20 reps.
Lap 1 – Merkins
Lap 2 – Jump Squats
Lap 3 – Carolina Dry Docks
Lap 4 – WW2 Sit ups
Mosey to wall for people’s chair with arm raises and then lunge walk out
Mosey to rock pile, grab a rock, Partner up, Line up
One person runs the length of the field while the other does called rock exercises
1 Curls
2 Squats
3 Tricep
4 Press
5 Lunges
Return the rock and mosey to the playground for a circuit of pull ups, squats, and dips.
Return to parking lot for 5 minutes of Mary.
Announcements
– Speed for Need is done for the year, make sure to get any races for 2019 to Gypsy – we need to coordinate so we don’t have Vagabond, Great Wolf Lodge, and SPN on the same day.
– Christmas party 12/1 – https://f3southcharlotte.com/2018/11/03/area-51-christmas-party-pre-blast/
– WAMRAP – On Wednesdays at Waverly – see McGee
Thanks to all our veterans and thanks for the opportunity to lead.
6 men made it out for a very humid morning at F3Area51.
Mosey to field with track for COP
SSH, IW, LSS, MC, Cotton Pickers, Windmills
11’s across the field
Jump Squats and Merkins
Mosey to back trail and lunge walk
Run trail x 3 with Dips, Derkins, Incline merkins at the end
Mosey to back where the stumps used to be
Grab a spot on the picnic tables.
Step ups, one legged squats, calf raises
Rinse and Repeat
People’s chair + arms raises and arm presses
Mosey to rock pile, grab a lifting rock that can be transported
Starfish
Curls at center
merkins, wide arm merk, diamond, hand release, CDD at each pole
x20
Overhead press, tricep
Starfish #2
squats at center
Jump squats, Alter lunges, heels to heaven, flutter, dolly at each pole.
There was some more on the agenda, but mumble chatter and the starfish took its times. We returned the rock and then COT.
Announcements
Crane relay 10/26 – https://f3southcharlotte.com/2018/07/14/the-crane-relay/
Balrog III 11/10 – watch out for announcements
As always, thanks for the opportunity to lead.
Posted on behalf of Beaver
The Thang:
Mosey to the Fire Station for COT:
SSHx25 in cadence
IWx25 in cadence
50 merkins OYO
50 LBC OYO
Plank Jacksx25 in cadence
Dollyx25 in cadence
Flutterx25 in cadence
Mosey to Promenade on Providence (central island):
PAX led Mary until Q arrived (nice leadership from the PAX!)
Bench stepsx20
Decline merkinsx20
Plank variations
Cleansing lap around island
Rinse and repeat x2
Pause to pay homage to an orange McLaren in the parking lot by doing 20 merkins.
Mosey back to Fire Station:
Mary varietals at Fire Station including –
1) PAX led Mary
2) Heels to heavenx15 in cadence
3) Russian twistx15 in cadence
4) Squid exercisex15 in cadence – name unknown (still trying to forget this one – too painful)
Mosey to rock pile:
Curlsx15in cadence
Military pressx15 in cadence
Tricep pressdx15 in cadence
Rinse and repeatx10 in cadence
End with 5 burpees, thanks to Witch Doctor’s watch which gave us 20 more seconds in the workout.
Moleskin:
It was an honor to lead the PAX today in my first Q back at Area 51 in a long time.
Great to see Rad (Witch Doctor’s 2.0) and nice takeout prayer by OT.
Great work by all!
4 PAX rolled in right as the clock struck 7 on a warm June morning. Picasso and Cold Cuts needed 330 merkins to finish the June merkin challenge – 10,000 merkins in June which is 330 or so a day. Surprised they are able to post or even lift their arms. Disclaimer given and we took off around the school.
COP
SSH, IW, LSS, Mountain Climber, Peter Parker and Parker Peter
Mosey to trail
Run around the trail x 4 followed by Derkins, Incline Merkins, regular merkins, and CDD (apparently incline and derkins count).
Bear crawl up and lunge walk forward
Mosey to the back of the school and the picnic tables for leg work.
Jump ups, one legged squats, and donkey kicks
Rinse and repeat
Mosey to field and grab a rock
Line up for 7’s with the rock –
Set one – curls and merkins
Rock exercises
Set two – overhead press and jump squats (or merkins if you are so inclined)
Jack Webb with Rock (in reverse to get the merkin count up)
Return rock
Mosey to front playground for a circuit
Pull ups, dips, and merkins
Finish with Mary
Announcements –
Sandbox from Union County – doing great work in the community – check Slack channel
Great to see Abacus back from Yellowstone.
YHC didn’t realize the workout was mostly in the sun – sorry Cold Cuts and Picasso who had to walk home!
Always a pleasure to lead.
15 made it out to the Matrix for a post Father’s day workout. The Q schedule at the Matrix is made once every 10 months or so with Pop Tart and Squid using some algorithm to assign anyone who posts a date. YHC was assigned June 18th back in November and had plenty of warning.
COP
SSH, 1 burpee, IW, 2 burpees, LSS, 3 burpees, MC, 4 burpees, and Cotton picker, 5 burpees
Mosey to rock pile, grab a lifting and/or running rock and mosey to center of field
Starfish x 5
Round 1 – center pole – curls x 10 with Rock
Starfish – 1) merkins x 20, 2) wide arm merkins x 20, 3) diamond merkins x 20, 4) hand release merkins x 20m, and 5) CDD x 20
Plank for 6
Overhead Press with Rock and Tricep extensions with Rock
Round 2 – center pole – squats x 10 with Rock
Starfish – 1) Jump squats x 20, 2) Sister Mary Catherines x 20, 3) Calf raises x 20, 4) Monkey humpers x 20, and 5) Heels to Heaven x 20
Plank for 6
Chest press with rock and flutter kick
Jack Webb with Rock…only up to 5 and back down
Mosey back to the rock pile to return the coupons
People’s chair – lunge walk out
Upper playground – 1) Pull ups x 10, 2) derkins x 20, and 3) dips x 30
Mary
COT
Announcements – need for speed for need pushers – https://speedforneed.org/
Thanks to Squid for his prayer. A pleasure as always to lead.
Warm up on the field with SSH, squats, Merkins, Parker Peter, LBC, and 50 yard runs in between.
Mosey to wall for a circuit around the school…aka “The Huggy Bear special”
+Run to upper lot–the activities below with a lap around the school in between each set
+Plank Walk from tree to table (15 yards)
+Burpees 10-8-6-4-2
+Pull Ups/Knee ups 10-8–6-4-2
+Run to BOAT dips/Decline Merkins 10-8-6-4-2
+Run to front wall Incline Merkins 10-8-6-4-2
+Wall sit recovery in between laps with 25 air press
Recovery lap mosey around track.
In lot by track-Lunge Walk from tree to tree X 3
40 OT leg raise each side
Plank Hold with 10 counts from each attendee
Attempt to hold the “CROW” not a lot of success here
LBCs, Freddie Mercury, and Sprint Striders
Good Work–Great Guys-Beautiful Day!
OT
5 PAX made it out while the rain almost held off so we made it an all asphalt workout. 7am hit, disclaimer given, and off to bus parking lot.
COP
SSH, IW, Low Slow Squat, MC, Cotton Pickers
To the track
Merkin corners 5x, 10x, 15x, 20x around the track and then a lap and then plank for the six
Merkins, Wide Arm merkins, diamond merkins, Carolina Dry Docks
To the wall for a seat
Arm presses, then lunge walk it out
Chest presses, then bear crawl it out
Balls to the wall
Mosey to the rock pile for a lifting rock
Curls, presses, squats, calf raises
Run it out to parking lot
Triceps, rows, flutter press, curls
Mosey to the neighborhood for triple nickle which is 5x called exercise (LBCs) at the cul-de-sac, 5x called exercise at the top of the street (Jump Squats), and 5 runs in-between.
Mosey back to the school and to the overhang for Mary
Sit ups, Flutter, Back Scratcher, Dolly, Sit ups
Time called
Announcements
Continue to keep ‘Bout Time and his family in your prayers. Great to see Rusted make it back out (he has a 3 month old). Madison has organized a CPR course (which is full), but which will be repeated – keep on the lookout. Check out the new Friday bootcamp @5:30 at Waverly (Viva Chicken).
As always, thanks for the opportunity to lead.
In advance of the New Year, 3 PAX made it out to Area 51 in what now seems like warm weather.
Mosey to Lower parking lot
SSH, IW, LSS, Merkin, MC
Mosey to rock pile and grab an ice cube aka a rock and bring it to the center pole of the Frozen Tundra.
Starfish
Round 1 – curls x 10 in center
Pole 1 merkins x 20
Pole 2 Wide arm merkins x 20
Pole 3 Diamond merkins x 20
Pole 4 hand release merkins x 20
Pole 5 CDD x 20
Plank
Overhead Press and Tricep extension
Round 2 – Goblet squats x 10 in center
Pole 1 Jump Squats x 20
Pole 2 Sister Mary Katherine x 20
Pole 3 Calf Raises x 20
Pole 4 Monkey humpers x 20
Pole 5 Heels to heaven x 20
Chest press with rock and flutter kick
Jack Web with rock and without the rock
Mosey back to the rock pile and return rock
1 mile run – rock pile to fire station to neighborhood to back of school
Peoples chair and arm presses
Lunge walk out
Circuit work
upper playground
Pulls ups, derkins, dips
Back of school
jump ups on table
one legged squats
donkey kicks
5 minutes of Mary
Announcements – Joe Davis Run next Saturday. A51/McKee is planning on being open.
Thanks for taking us out OT. Wishing everyone and their families a blessed 2018!
Posted on OT’s behalf…
Warm up–Mosey around the lot to ‘scoop’ up the late comers like LR, then down to the lower lot for Side Lunges equally both directions, SSH x 20, Plank Twists (a crowd favorite) x 15, IW x 20, MC x 20, Merkins x 10, MC x 10, LSS x 20, 10 Burpees
Field Work–Half of the group (5) runs down 100 yds and back while other half does called exercise: Squats, Blocks overhead, 10 Burpees,
Mary–Guest Q (The Squids) Various painful and impossible ab workouts, followed by 10 Burpees. (Thanks Squid–very nice!)
Mosey to Track for a lap followed by called exercise x 4: Plank walk in between, with 20 Burpees (We lost a man here–Joker had to bail but he did a Pre Run and announced his early departure).
Mosey to Bars: Toes to Bah 15-10-5 with a short mosey in between sets followed by 5 Burpees, AND 15-10-5 Pull ups, mosey in between and 5 Burpees
Finish with ‘Half Miler’ through the hood and Burpee STOPS sprinkled along the way. 40 Burpees, finish with LBCs.
A great time for all 10 Men!
4 PAX showed up on a brisk November morning to do some work before Turkey day. OT and Joker asked a few legal questions, the disclaimer was given, and we were off to the rock pile.
COP
SSH, IW, LSS, Arm Circles
Everyone grab a running rock at the rock pile and mosey to the neighborhood with your rock. We stopped briefly at Cold Cuts’ house and saw he was home and pondered why he wasn’t posting.
7’s on the street – Karras Commons
At the bottom, curls with the rock and merkins at the top. Count was briefly lost, but regained.
Once complete, a set of curls and triceps extensions.
Mosey with the rock to the back of the school from the neighborhood. Briefly circle up for squats with the rock. Then to the small hill for another round of 7’s.
At the bottom of the hill, overhead press and jump squats at the top. Not much running here – about 10 feet, but a nice incline.
Mosey back to the rock pile and on our 6 for flutter presses. Some complaints here about having to lie in the grass.
Return the rocks at which point we pondered why the cinder blocks were taken/broken and the rock pile always remained.
To the field for a bit of variety (taken from Abacus) – each PAX throws a Frisbee and calls an exercise to the Frisbee. 2 rounds of this. Exercises include lunge walk, backwards jog, shuffle, high knees, and of course Squid always goes deep into the exercise playbook with gorilla crawls.
To the playground for a circuit between the front and back playgrounds.
Front – 10 pull ups, 20 derkins, 30 dips
Back – 10 jump ups, 20 one legged squats (10ea), 30 sit ups
Rinse and Repeat
2 minutes of Mary – Dolly and Heels to Heaven and time called.
Announcements – Area 51 party and Joe Davis Run.
Thanks to Squid for taking us out.