18 men gathered in the Area 51 gloom.
The Thang
SSH x50
Teamwork [two person teams, with reps below in total for each team]:
Run to playground at parking lot:
100 dips
30 pull-ups
Run to track:
100 lbc
100 dolly
Run to playground at track:
50 jumpups
100 merkins
Run to trailhead:
30 burpees
Run trail
30 burpees upon exit of trail
Run to rockpile and grab rock:
On your own with squats, curls, triceps extensions
Plank Indian run
Jack + 10 diamond merkins x2
Lunge walk X 50 yards
Incline merkins X 20
Bunny hop X 50 yards
Decline merkins X 20
Jog to soccer field
1/2 mile race
Plank
3 minutes of Mary
Karaoke X 50 yards X 2 sets
Backpedal X 50 yards X 2 sets
Wide arm merkins X 20
Sprint X 50 yards X 2 sets
S—L—O—W merkins X 20
Mokeskin
-Kotters to 89 and Gekko [FKA Coach]
-Triple claps for Callaway for a strong QIC effort.
-Random observations… strong teamwork by Countertop and Shortsale [these guys were motoring through the burpees and trail runs]; Header showed some wheels on the 1/2 mile run; Callaway kicked it into high gear for the sprints.
-YHC lacked creativity at the QIC helm today, but sprints and merkins are good for any season.
-Tiger Rag covered a lot of ground this morning… working out at the Rock starting at 0600… then driving by Area 51 at 0800 with his horn blazing on the way to a soccer game for one of his 2.x’s.
16 men gathered in the Area 51 gloom.
The Thang
SSH X40
Squats X 40
Imperial Walker X40
Lunge walk through parking lot
Incline Merkin X 40
People’s Chair
Decline Merkin X 40
People’s Chair
Diamond Merkin X 20
People’s Chair
Plank
Three laps at 90% around soccer fields
200 squats with rock in hand
75 tricep extensions with rock above head
10 minutes of Mary
Trail Run X3, with bear crawl, crab crawl and spider man crawl after each set
Nakedman Moleskin
– Three FNGs Saturday… alays a good sign. Let’s keep finding more.
– Triple claps to Cottontail, Countertop, Quarter Pounder and Abacus for participating in the post-workout clean up efforts at McKee Road Elementary School. Collectively, you guys are now officially “big strong men” [as I heard one of the other volunteers refer to you from a distance].
– Pretty Boy Quarterback had his game face on and was moving fast on the trails.
– McGee — our resident Greg Olson look-alike — had “guns blazing” in his new compression F3 shirt.
– Saturday Oct 13… Charlotte South convergence workout at Area 51 [McKee Road Elem]
15 men gathered in the Area 51 gloom.
The Thang
Joker QIC
– SSH X17
– Imperial Walker X17
– Merkins X12
– Walking lunge / bear crawl combination
– Merkin / squat combination [100X each]
– Plank-o-rama-
– Run around soccer field
– Stations: 3 sets of squats [X20 each], dips [X20 each] and pull ups [X5 each]
-Field work: backpedal, karaoke, sprint, bear crawl
Slap Shot QIC
– People’s Chair [3 sets]
– Merkins – Decline / Decline / Incline [X20 each]
– Field work: karaoke, sprint, backpedal [with mountain climbers in between sets]
– Merkins X16
– Trail run
– 30 spartan burpees
Nakedman Moleskin
– New exercises introduced to the PAX on Saturday: 1) the “Sounds of Silence” which requires the PAX to form a straight line, with the QIC at the front selecting exercises and the men behind simply following the lead of the man in front of him… lunges, bear crawl, etc., and 2) a yet-to-be named exercise that entailed a series of pelvic thrusts [thankfully no spectators were within sight of the PAX during this particular movement].
– 200 total merkins were achieved during the workout [don’t try to do the math based on the above backblast, as it includes a combo of military and civilian counts].
– YHC handled his QIC duties on autopilot, as I was completely smoked from the pre-dawn Spartan training beatdown lead by Tiger Rag at The Rock at 0530.
13 men gathered in the Area 51 gloom.
The Thang
Far Side – QIC
Jog down to lower field and circle up:
Side straddle hop x 20
Merkin x 10
LBC x 20
Flutter kicks x 15
Dolly x 12
Slow bicycle x 15
Merkin x 10
Squats x 20
Imperial walker x 15
Merkin x 10
Rock climber x 15
Side straddle Hop x 15
Line up at one end of the field:
Merkins x 10 – Sprint 40 yds – Burpees x 5 – sprint 40 yds – repeat
Lunge walk 40 yds – 10 Carolina dry docks – sprint 40 yds – repeat
Backwards run 40 yds – sprint 40 yds – bear crawl 40 yds – sprint 40 yds
Karaoke left 40 yds – karaoke right 40 yds – sprint 80 yds
Burpees x 5 – sprint 40 yds – repeat 4 times back to finish
Backwards run 80 yds – sprint 80
Joker – QIC
LBC X15
Dips X 20 / Squats X 20: 3 sets of each
Pull ups X 10 / Squats X 20: 3 sets of each
People’s Chair – 3 sets of 1 minute each [with merkins between sets]
50 yard sprint X 3
Plank
Nakedman Moleskin
Small group today at 13, but good workout. Triple claps to Far Side for a job well done on his first QIC experience.
New idea this morning… COT name-o-rama while in plank position… could be a keeper.
Boss Tweed tweaked his hamstring today, so let’s hope he makes a speedy recovery. At 58 years young, Boss Tweed sets a great example for all of us.
25 men gathered in the Death Valley gloom this morning for 45 minutes of pain and suffering.
The Thang
– Jog to bleachers
– SSH X 20
– Merkins / Mary Combo [3 sets of Merkins X 10 and Dolly/Flutter/LBC X 10]
– Dips / Squats / Carolina Dry Dock Combo [3 sets of each X 10]
– Plank
– Lunge walk to track
– Broad Jump Burpee Combo X 40 yards [repeat]
– Bear Crawl X 40 yards [repeat]
– Crab Crawl X 40 yards [repeat]
– 1/4 mile run
– High Dolly X 15
– 1/4 mile run
– Plank
– Lunge walk and bear crawl from football field to parking lot
– Merkins X 15 just for fun
Nakedman Moleskin
– Record high 25 PAX at Death Valley today… including some crusty vets and some new guys. Let’s hit 30 PAX next week!
– YHC was riduculed mid-workout for requesting the PAX to “count off”, then ignorning it. I just like to keep you guessing.
– Feats of strength… Far Side’s broad jumps left us in the dust, and Donkey Kong is ready for the Bear Crawl Olympics. Speaking of bear crawls, our Charlotte South knuckle draggers all got their fair share this morning.
– Maybe it’s just me, but anyone else notice a disturbing nickname trend in the recent Charlotte South PAX… Herd-On, Tickler, Wenker, The Nibbler, Ice Hole, etc. Just sayin…
27 men gathered in the Area 51 gloom for an ole fashioned beatdown.
The Thang
Joker [QIC]
Slap Shot [QIC]
Nakedman Moleskin
26 men gathered in the Area 51 swamp land this morning.
The Thang – McGee QIC
The Burpee Warm-Up:
Side Straddle Hop x 10 / 1 Burpee
Side Straddle Hop x 10 / 2 Burpees
Merkins x 10 / 3 Burpees
Imperial Walker x 10 / 4 Burpees
Knee-Ups x 10 / 5 Burpees
Diamonds x 10 / 6 Burpees
SSH x 10 / 7 Burpees
Mountain Climbers x 10 / 8 Burpees
Slow Bicycle (The Bootlegger) x 10 / 9 Burpees
2 Minutes of People’s Chair / 10 Burpees
Subtotal Burpees = 55
The Devil’s Workout
Widearms/Diamonds/Merkins
Squats/Burpees/Jumping Lunges
Knee-ups/Jackknives/Bicycle
Burpees/Turkish Getups/Burpees
Turkish Getups/Burpeesx7/Turkish Getups
Subtotal Burpees = 50
Total Burpees = 105
The Thang – Slapshot QIC
Run to rock pile Squats with rock x50 Jump ups x25
Run through neighborhood to back field Peter parker x15 Parker peter x15 Walking lunge 1/2 field Bear crawl 1/2 field
Run to trail Dips x25 Run trail Dips x25
Run to playground Pull-ups x10 Scissor crunch x20 Pull-ups x10 Scissor crunch x20
Flutter kicks x20 LBCs x10 Dolly x20 Knee-ups x10
Run to parking lot
Nakedman Moleskin
-McGee may be good with numbers, but the oxygen deprivation resulted in a few unintented extra burpees this morning. 100, 105… what does it really matter… once you cross the century mark you know it’s gonna hurt.
-Turkish get-ups were introduced to Area 51 this morning… a real crowd pleaser. Thankfully, today was without bricks… maybe next time.
-Today’s age range for the PAX… 26 [Donkey Kong] and 58 [Boss Tweed]… proof that F3 fits for all ages. We know for certain that Donkey Kong will still be out in gloom 32 years from now… showing FNGs in 2044 proper form for burpees.
23 men gathered in the gloom for a Death Valley party.
The Thang
-Run to track
-Warm up: SSH, Imperial Walker, Squats [each X20]
-Track work, in partner format:
-Short Mary
-Plank-o-rama
-Other stuff… just riffing it… merkins, mountain climbers, etc.
-Run up hill to Circle of Trust [COT]
Nakedman Moleskin
26 men gathered in the gloom for a Saturday morning dose of pain and suffering.
The Thang
Countertop – QIC
COP
Sprints, crawls and burpees
Mary
Ochocinco – QIC
Nakedman Moleskin
-The QICs were forced to improvise, adapt and overcome… well, actually it was just a girls soccer tournament that posed the challenge… but, with the large field overtaken by some of Charlotte’s finest young soccer players, the Area 51 PAX bounced around the campus fringes to find suitable space for a proper beatdown.
-After a nine month hiatus, Special K made an appearance in the gloom. Welcome Back!
-Feats of strenght and speed: Donkey Kong tapped into his inner primate, demonstrating tremendous knuckle-walking speed in the bear crawl. Ochocinco and Far Side turned on the jets in the 50 yard dash.
-Five members of the PAX conducted a scouting mission at the new Charlotte South workout site — The Rock — that will officially launch on Saturday September 8th at Calvary Church. Indications are that this site will have much to offer, including a hill that may leave you running home for momma.
89 [QIC]
-SSH X20
-Imperial Walker X20
-Merkin X15
-LBC/Dolly/Flutter X15 each
-3 stations at playground [3 sets of each]:
a] Pull Ups X10
b] Jump Ups X20
c] LBC X20
-Peoples Chair [3 sets of one minute] with Decline Merkins X10 in between sets
-Burpee ladder with alternating exercises [Merkins, Mountain Climbers, and Burpees on top of Burpees, etc.]
Joker [QIC]
Olympic Themed Events
– 800 Meter Race
– Leap frog [with partner]… not sure what the Olympic connection is here, but roll with me
-Partner carry
-Rock squats [100 reps aggregate in partner format]
-Merkin competition [first 3 to 50 reps win medals]
-100 Meter Race X3
-Modified Mary
Nakedman Moleskin [and I don’t mean Randy Travis]
-McGee turned out a strong performance, medaling in every event [including a number of Golds]. Michael Phelps beware, but rumor has it that the IOC has launched an investigation into McGee’s performance [blood doping allegations surfaced among the PAX]. All kidding aside… great work McGee.
-Grandmama has got wheels, showing endurance and speed with medal performances in both 800 M and 100 M events
-Quarter Pounder showed his inner Usain Bolt today, demonstrating that being 6’5″ can have its advantages in the 100M sprints… strong work.
-Tiger Rag and Joker battled for Bronze in the 800 M. The finish has been disputed, so a coin flip or race off may be necessary next Saturday.
-APK… welcome back to the gloom… hope to see you on a consistent basis.
-Donkey Kong sportin the clean shaven look today… it’s a good look.
-Triple claps to the FNGs today. Strong performance for The Oracle and Boss Tweed… with Boss Tweed as both an FNG and War Daddy today [58 years young!]. Joker 2.0… nicknamed One Liner today… seemed to enjoy himself today.