Author Archive Joker

Training Camp

24 men gathered in the Area 51 Gloom.

The Thang

Run Stopper QIC

Warm up: all military count
Side straddle Hop – 60x

Merkens – 30x
Little Baby Crunch – 25x

Good Mornings – 25×3 (hold legs up for 10 sec)
Scissor Kick – 25×3 (hold legs up for 1 sec)

“200’s workout” – two full cycles through each station
Station #1 Mountain Climbers x20 (first cycle) x20 (second cycle)
Station #2 Push Ups Wide = x20 Diamond = x20
Station #3 – Burpee’s With Jump = x20 (first cycle) Without Jump = x20 (second cycle)
Station #4 – Crunches Little Baby Crunch = x20 (first cycle) One Leg Up (alternating) 10 each leg total x20 (second cycle)
Station #5 – Squats Regular = x20 (first cycle) Jumping = x20 (second cycle)

The Shore QIC

Spontaneous Q #1 – Callaway brought the pax around the school in 2 lines, Indian Run, 1 rock coupon per team Spontaneous

Q #2 – Pretty Boy QB lead the pax for 5 minutes of Mary Spontaneous

Q #3 – Ochocinco brought the pax back to the rock pile. 2 lines, Indian Run, rock coupons. Casualty Carry – 14 pax carried the other 10 through the woods (fireman’s, piggy back, whatever worked)

Shore’s Shoulders – In a squat: Out-and-back, Up-and-down, forward and backward circles

Moleskin:
– Run Stopper delivered pain and creativity on his first saturday QIC experience.  60 merkins as part of a “warm-up”… hardcore… just sayin.

-The Shore’s lead was meant to give the pax a taste of the GoRuck Challenge. Hopefully 2 lessons were learned. #1 – we are all leaders, and may be called on to lead at any time. #2 – life isn’t always fair. Sometimes, some of us need to carry more of the load. The most important thing is that the team finishes together.
Pretty Boy QB shook off the “HS AP History, Oh crap I’ve been called on” look and survived just fine, leading the pax  through a gut-wrenching 5 minutes.

-Cowboy mysteriously departed the gloom at 0740… what gives brother?

-The PAX was actually 24 men and 1 K-9… as Sparky’s dog served as a spectator/watchdog… maybe the Area 51 mascot?

-In the spirit of an old school workout, Joker, Tiger Rag and others arrived for the workout wearing outfits from the 1970s / 1980s.   TR’s outfit was… well… let’s just say he might have been the seventh, less well known, member of the Village People.  Strong brother… very strong, I think.

The Dirty Dozen

A dozen men gathered in the Area 51 gloom on Saturday morning. 

The Thang:

Jog around field
SSH x25
Imperial Walker x25
Warm-up shoulders
Merkins x15
Prison Squats x25
Diamond Merkins x15
Squat Jumps x20
LBC x25
Military Merkins
Knee ups x25
Squat Jumps x20
Wide arm Merkins x15

Starfish run x20 each of:
Mountain climbers
Carolina dry docks
LBC
Jump lunges
Burpees (x10)

Plankarama 

Field Work
Karaoke down and back
High knees
Back peddle

Three sets of:

SquatsX20

Pull UpsX10

6 minutes of Mary

Bear Crawl

Walking Lunge

 

Nakedman Moleskin:

 – Good mix of veterans and new-ish guys  on Saturday. 

– Impressive work by Thin Crust and Big Bear.  These big guys  — our Area 51 Clydesdales — work hard every Saturday! 

– Missed seeing 89 on Saturday… a level 3 unexcused absence to be sure.  Word on the street is that he was up late on Friday night watching “Magic Mike.”

-Z4 is showing some rapid gains in recent weeks… veterans beware.

Area 51 – Open for Business

35 men — and young me — gathered in the gloom.

 

89 QIC

Side straddle hop x20
Merkins x15
Little baby crunch x20
Imperial walker x20
Dolly x15 PRR (Providence Rd Run)

Burpee Ladder
– Burpee x7 – Little baby crunch x15
– Burpee x6
– Side straddle hop x15
– Burpee x5
– Merkins x10
– Burpee x4
– Mountain climbers x10
– Burpee x3
– Dolly x10
– Burpee x2
– Standing lunge x15
-Burpee x1
– Imperial walker x20

The Shore QIC
Sprint repeats followed by
1) Shoulders: In a squat, 20 military counts of arm flaps, Front-to-Back,
Up-and-Down, Circles
2) Mary: 20 military counts of slow bicycle, Flutter, Dolley, Mason Twist 3) Plank-O-Rama: Regular, Left arm high, Left leg high, Regular, Right arm
high, Right leg high, Regular, Elbows, Regular, Left arm high, Crunching
reps, Right arm high, Crunching reps, elbows (30 count)

Proclivity-
Fireman’s carry, Karyoke, Lunge walk, Backward run, Leap Frog

Playground Stations (45 seconds each ’til failure):
Box Jumps, Merkins, Plank, Flutter, Lunge Jumps, Pull-up Burpees

Joker QIC

Circle it up… F3 medley

Trail run

Field work

Circle it up… little Mary

Plank-o-rama
COT

Moleskin –
1) After wearing down in the heat with a long run, there were not too many happy birds circling the wings at the end of Shore’s Shoulders.
2) Plenty of FNG’s (and one 2.0) stepped it up to brave the veterans
workout. Next week they’ll have no choice but to embrace the pain.

3) Joker and the new guys / injured guys had some fun and pushed it pretty hard.  Though I must say that our Dolly’s at the end were, in a word, hideous.
4) F4 (Fitness, Fellowship, Faith, and Family) scheduled for August 4, 4pm at The Shore’s house for Area 51 Pax. Workout the whole family, then enjoy a cold one by the pool. What more could one ask for.

F3/Area 51 – 6.2.2012 – The Day of the Rookie

39 of the Faithful planted the shovel flag and gathered in the Area 51 gloom for “Rookie Day.”

 

PAX

Callaway [QIC]

Joker [QIC]

Tiger Rag [QIC]

Slap Shot [QIC]

The Shore (Ruck)

Donkey Kong (Ruck)

O’Tannenbaum

Taser

Quarter Pounder

Stone Cold

89

Sham-Wow

Hops

Flair

Short Round [War Baby]

Counter Top

Pretty Boy Quarterback

Monkey Joe

The Tickler

Chris Tassy (FNG)

Brent Horam (FNG)

JC Baysigner (FNG)

Bob Stone (FNG)

Leo Hanus (FNG)

William Henderson (FNG)

Jonathan Miller (FNG)

Eric Bernier (FNG)

Andy Thompson (FNG)

Greg Slayton (FNG)

Roger Nayle (FNG)

John Reid (FNG)

David Campe (FNG)

Kevin Fry (FNG)

Rob Carter (FNG)

Rob Goodling (FNG)

Five other PAX… names could not recall

 

The Thang – Veteran Workout

SSH x 25

Toy Soldiers x 20

Slow Groiners x 10

Merkins x 20

Jog to Field

Merkin x 20, 100 yard sprint

Military Merkin x 10, 100 yard sprint

Flutter x 25 (Hold ’em), 100 yard sprint

Diamond Merkin x 10, 100 yard sprint

Prison Squats x 20, 100 yard sprint

Plank to Elbow Merkins x 10, 100 yard sprint

Raise the Roof (1 merkin, 4 overhead air press; 2 merkins, 8 overhead presses….ladder up to 9 merkins and 36 overhead presses and back down)

Bear crawl x 50 yards

Walking lunge
3 sets
-Pull ups 10x
-Dips 20x
3 minutes of Jack with 10 count decline merkens after each
Jump ups 25x
Scissor crunch 20x
Jump ups 20x
Scissor crunch 15x
Run to rock pile – rock squats 50x
Run through neighborhood to lower field and upper field

 

The Thang – Rookie Workout

Run to lower field, one lap around field

SSH X 15

Merkins X10

Prison Squat X 15

Carolina Dry Dock X 12

Walking lunges 30 yards X 2

Flutter kick X 15

Dolly X 15

LBC X 15

Two laps around field

Walking lunge

Bear crawl with merkins at turnaround

Crab crawl with merkins at turnaround

Jog to upper field

Ab work

Modified beast with merkins, mountain climbers and burpees

Dips X25 and squats X15

Circle Up with full PAX… merkin, squats and burpees

 

MOLESKIN

– Rookie day was a success, with FNGs outnumbering the F3 veterans.

– Two workouts were led… one for vets and one for rookies. 

– No fancy stuff today for the vets… just meat and potatoes exercises, with sprints to clear the palate between courses [bad day to wear a ruck sack Donkey Kong and The Shore!].  We added another rung to the Raise the Roof ladder today, peaking at 9 merkins and 36 overhead presses. O’Tannenbaum is either auditioning for the Mime Power Team or he has arms of lead. Just sayin’.  With morale flagging as we laddered past 7 merkins, Tiger Rag had no choice but to go Jazz Hands on the overhead presses… dsperate times, desperate measures.

– For the rookies, the workout was probably slightly harder than advertised… but, the FNGs were strong.  We hope to see all of you back.