Six men gathered at McKee Road Elementary School for Area 51’s Saturday morning special.
SSH X 20
Squats X 20
IW X 20
Lunge Walk – Curb to Curb X 2
10 pull ups / 20 incline merkins; 9 pull ups / 18 incline merkins; 8 pull ups / 16 inclines… you get the idea
Relay Races
– Race #1 Each team member does 1/4 mile run, with team doing 150 merkins in total
– Race #2 Each team member does 1/4 miles run, with team doing 200 squats in total
Mary
People’s Chair
Field work – high knees, butt kickers, karaoke right, karaoke left, back pedal, sprint [with 10 merkins between each change over]
Rock Pile – Curls X 3 sets; Squats X 3 sets; shoulder press X 3 sets
Mary again
10 burpees OYO
Moleskin
– Impressive showing by today’s FNG [“Root Canal”]… local dentist, of course… showing up on his own – in heavy rain – without his “sponsor.”
-Donkey Kong – our very own Benjamin Button – seems to get younger with each passing year. Can he really only be 28? Must feel good to be the War Baby at every workout.
-O’Tannenbaum’s velcro strap shoes are – thankfully – nearing the end of life. Any man that drives a Lexus should know better than to be seen in public with velcro on his shoes.
The Thang
-Warm Up: SSH / Imperial Walker / Squat / Incline Merkins
-Lunge Walk X 2, with merkins at turnaround
-30 pull ups [done in five sets… 10, 8, 6, 4, 2]
-Decline Merkins / Dips / Squats
-1/4 mile race; 14/mile recovery; 1/4 mile race; 1/4 mile recovery
-LBCs / Flutter / Dolly / LBCs
-10 pull ups
-People’s Chair / Lap Around Track / Decline Merkins
-10 pull ups
-Carolina Dry Dock
-Plank
-Merkins Medley
Moleskin
So, last week apparantly F3Winston Salem posted two separate backblasts for the same workout. Well, I’m not doing that… by I am posting one backblast for two separate workouts.
The Thang
March 1 – Area 51
Warm up… SSH, IW, Squat, Merkin
Little Baby Jog around soccer field
The Murph… 1 mile, 100 pull ups, 200 merkins, 300 squats, then finish with one mile
Little bit of Mary
Random stuff in the parking lot… lunge walk with merkins
People’s Chair… with arm presses
March 3 – The Matrix
Warm up… SSH, IW, Squats [sound familiar?]
Cinder block training:
-1/4 mile race, then 20 squats with cinder block
-1/4 mile race, then 20 shoulder presses with cinder block
-1/4 mile race, then 20 bench presses with cinder block
-1/4 mile race [this time, carrying cinder block], then 10 tricep extensions
1/2 mile Indian Run
Playground Stations [three cycles of each below]
-10 pull ups
-20 dips
-20 squats
Trail run
Mary
Moleskin [combined]
13 men gathered at Joust for a workout modeled after the “Navy SEAL Fitness Test”… shown in quotes for a number of reasons… the most important of which is that we aren’t actually in the Navy; and we also didn’t do the swim component of the fitness test [which I imagine to be a pretty important part for an actual SEAL… they do a little swimming, right?]. So while we weren’t real Navy men, we disembarked from our military vehicles [well… minivan for me, if truth be told], and got after it.
The Thang
Little Baby Jog to the football field
Quick warm up… you know the drill… SSH, IW and Squats
Navy SEAL Fitness Test
– Merkins – AMRAP with 2 minute time limit [threshold requirement of at least 42]
-Sit Ups – AMRAP with 2 minute time limit [threshold requirement of at least 52]
-1.5 mile run – complete in less than 11 min and 30 seconds
– Pull ups – complete at least 8 [no time limit] with full arm extension
Little Baby Jog up to parking lot
Close out with plank-o-rama, merkins and CDDs
Moleskin
Sorry I didn’t list the full PAX in the backblast [I left my Weinke back at the house].
Good times out there this morning. I think the last fitness test workout I led was something modeled after the Stanford Woment’s soccer team, so today’s workout ranked much higher on the manliness scale. We are just a bunch of 40-something suburban dads for the most part, but we gave it our all out there in the gloom today. Lab Rat looked great on the track. Lobster Roll had a strong performance in all elements of the fitness test; he already had the haircut of a military man, so we may want to just swing him by to see a local Navy recruiter. Great way to start a Friday.
15 men gathered at McKee Road Elementary School.
The Thang
Warmup run around the school. End in field inside the mini-track.
COP
– SSH x30
– Merkins x20
– Squats x20
– Merkins x10
– Mountain Climbers x20
11s across the track infield with CCDs and Jump Squats
Bear crawl across infield, run back across infield. Repeato.
Mosey to backyard playground
Circuit work: 10 pull-ups, 20 step-ups, 15 CCDs. Repeat x3.
Mosey to wall for people’s chair with 40 air presses (in cadence).
Field Work [each below had merkins or burpees mixed in]
-Backpedal X 2
-Karaoke X 2
-50% run X 2
-All out X 2
Circuit Work [3 cycles]
-Pull Ups X 10
-Dips X 20
-Squats X 20
Core Work – LBCs, Flutter, Dolly
Merkin Combo – Incline / Decline
Moleskin
-It was a great morning for a workout. Not much ocurred out of tha ordinary, but 15 men left a little stronger.
-While Scooter Time is the nicest man you will ever meet out of the gloom, he takes on a different persona while working out… only speaking if spoken to, and even then, just a one or two word response. And speaking of Scooter Time, he may have been wearing the largest gloves ever seen at an F3 workout… resembling Wreck-It Ralph or The Thing.
-Donkey Kong and Young Love were wearing well groomed beards. Donkey Kong – allegedly – can grow a full beard overnight, so there must be some significant sculpting involved in keeping such a manicured look. Tool Time opted for a more rugged, mountain man look… insprired – possibly – by Dora??
When you get up by 6:30AM on New Year’s Day to break a sweat, you are off to a good start to the year.
The Thang – Stagecoach
Group 1:
COP:
Hill work:
Little bit of people’s chair, wall planks and wall mountain climbers
Group 2:
Ring of fire:
1 Pax calls exercise for group to perform while he runs around circle
10×10
Group 3:
Core Starfish:
Bear crawl with incrementing merkins at each parking space
Ring of fire:
1 Pax calls exercise for group to perform while he runs around circle
Little bit of people’s chair, wall planks and wall mountain climbers
The Thang – Young Love
Group 1:
Off-road trail run to lower baseball field.
COP:
Mosey to baseball diamond for some work on the base paths:
Fast mosey to upper baseball field for some speed work:
Mosey back to parking lot.
Group 2:
Off-road trail run to lower baseball field.
COP:
Mosey to baseball diamond for some work on the base paths:
Fast mosey to upper baseball field for some speed work. Brief pitstop at rails for 25 supine pullups:
Mosey back to parking lot.
Group 3:
Off-road trail run to lower baseball field.
COP:
Mosey to baseball diamond for some work on the base paths:
Fast mosey to upper baseball field for some speed work. Brief pitstop at rails for 25 supine pullups:
Mosey back to parking lot.
The Thang – Joker
I also had three groups, and frankly, all of the exercises have started to mesh together in my mind. Can’t say I remember exactly what each group did… so, here is a mash up of what we did across three separate groups:
Moleskin:
What: New Year’s Day Area 51 Convergence
Where: South Charlotte Middle School [same location as Base Camp and Death Valley workouts]
When: January 1st, 7-8AM
Who: All PAX that are man enough to wake up “early” on Jan 1st
Why: Because it’s the right way to start the year
Your Qs for the Day: Young Love, Stage Coach and Joker
Note: This will be the only workout in Area 51 on January 1st.
Two men gathered at McKee Road Elementary School to burn off some of the extra Thanksgiving calories.
The Thang
Standard warm up… you know the drill
Lunge walk and merkins combo
Little Baby Jog
Pull up and dip combo
Bear crawl / sprint combo
People’s Chair
Step Ups
Random pull ups, CDDs, and merkins
Trail Run
Merkins and dips combo
Mary
Moleskin
It only takes two for an official F3 workout, and two PAX it was. My observations on a two-person workout:
-“Circle it up” just doesn’t work with two, but it’s hard not to say it.
-During opening warm ups it’s difficult to determine where to fix your gaze… prolonged eye contact in a two person workout can become awkward.
-Finding the right partner for partner exercises requires little thought.
-And all kidding aside… the fellowship is strong. Strange Brew and I had a full year of fellowship conversation packed into 75 minutes. It was a reminder that a small group… even a group of two… can have the full F3 experience.
Posted on behalf of O’Tannenbaum…
IS THERE A HILL AT THE MATRIX?
Yes, there is! And Eleven disciplined MEN “jumped” up it this morning!
The Thang
Warm up: SSH, Windmill, Merkins, Imperial Walker, Mosey
Field Work: Side Lunges with 2 jumps, kari oke (sp), high knees, butt kicks, one legged jumps, sprints, bear crawl
The Hill: Jump up the hill, 5 burpees, run to school for 10 Donkey Kicks—-5 SETS
Lunges in PKG lot with squat jumps, 5 pull ups, 10 dips–3 SETS
Track: Mosey to track for ladder workout–Merkins & squat jumps
The Wall: 1 minute recovery on the wall
Mary: Finish with LBCs, Dolly, Flutter, and Back Scratcher
Little Baby Moleskin
Floor Slapper was tardy, but legal parking. Tiger Rag (like Tiger Woods) wasn’t present, but we talked about him anyway…
8 men gathered this morning in the crisp air of Area 51.
The Thang
Fellowship jog back to lot