Author Archive Lex Luthor

3 Brave Bro’s

DATE: 2023-01-06 AO: -Brave Q: lex_luthor PAX: fire_hazard, Rousey FNGs: None COUNT: 3 WARMUP: none THE THANG: ran 4 out and back legs with some leg and upper body work sprinkled in after each mile. the mile runs were pretty straightforward giving us ~5 minutes between the run legs to get in some additional work. @firehazard kept the chatter going during the runs and @rousey and I responded when we got back to do the body weight exercises. all of us agree that more running in 2023 is needed to get us back into shape after the holidays. MARY: pushed through 5 minutes of beach body prep Mary ANNOUNCEMENTS: COT:

The Ocho

Muggy morning with plenty of chatter early.  The QIC may or may not have started 1 minute late depending on who’s watch was used to determine the start time.  Regardless all in attendance got their money’s worth.

Warmup

Quick jog to the track with a run up the far hill (that is 1 hill).  At this spot the pax were able to get the warmup needed and instructions on the next iteration of the workout.

SSH, Squats, Merkins and Mtn Climbers

5 Rounds of the following on the “half pipe”

Run from the top playground down to the track and up the hill to the opposite playground – 20 dips

Run back down to the track and up the hill to the top playground – 5 pullups

Dollywood and Laronda were setting a blistering pace with the rest of the pax content to just finish the round.  Nice work done by all.

(total hill climbs = 6 with 1 warmup and 5 from the exercise)

4 laps on the track (1 mile)

at each corner an exercise was performed

1st corner – 10 Merkins

2nd corner – 10 Squats

3rd corner – 10 Carolina Drydocks

4th corner – 10 Lunges (each leg)

Each lap was a little different for the run – forward, backwards, shuffle and last always face the school

 

4 more hill climbs

climb the far hill and do 5 pullups at the top

(total of 10 hill climbs throughout)

 

1 round of situps (20) merkins (20) and 25 yrd sprint

Mosey back toward the start

Heckled the Charlotte Christian students dressing up as bears on the run back to the parking lot and Gummy made sure to heckle one of the dads dropping his kid off who looked like he just rolled out of bed.  Same Dad made a point of trying to run down Gummy 2 minutes later in the parking lot.

Great morning with the crew getting in some cardio and pullup work.

Announcements

F3 Dads for Area 51 is starting each Saturday in June at 9am Col Francis Beatty Park

Renegades of Funk

It was one of the last humid days of summer and 19 men crashed The Maul for a non stop workout around the concrete jungle.

Warmup

SSH, Merkins, Burpees and Good Mornings

The Thang

Jacobs Ladder up the hill – Burpees and Squats

Six Rounds of Jog followed by Carolina Drydock (3 rounds) or Lunges (3 rounds)

Mosey to the hill across from the movie theater

Tackle the hill 5 times starting with a wall climb – this turned out to be a little squirrely as many of the Pax were slidding down the steep hill.  Abandoned after 3 to 4 rounds

Mosey to the parking lot in front of the movie theater

Hershel Walker – situps, pushups (merkins) and sprints

3 rounds with light recovery in between of backwards jog, shuffle, and some Mary

Final push – back to the first hill for one last round of 5 burpees and a hill sprint

There was a study that I read a couple of months back that claimed that working out to music would increase your output by 10%.  Not sure of whether this is true or not but yours truly brought out the tunes (including some Rage Against the Machine) and I know that I found myself pushing it a little harder when some of those tunes were blaring.

Special shout out to Marlin and Double D – Respect to both

Announcements – Big House in Pineville is having a convergence on Labor Day

That sucked

Fourteen men made the choice to get after it this morning.  It was in the 80’s with close to 100% humidity.  Said another way, it sucked being out there this morning.

Warmup

Quick run through of Side Straddle Hop, Mountain Climbers, Merkins and Squats

Mosey to the soccer field

3 rounds – 20 Swings, 20 Squats and 20 Upright Rows (Q forgot the name of that exercise and needed some assistance from the PAX) followed by a lap (no kb on the lap)

Mosey to the courtyard beside the church –

3 rounds – 20 lunges, 20 clean and press, followed by a run/mosey up the stairwell (with the kb)

Multiple choice – the pax was given the option between 3 stair climbs with kb or 5 stair climbs w/out the kb.  They chose wisely and we did both exercises.

Mosey to the hill –

3 rounds – 5 swings, 5 squats and 5 overhead presses followed with a run up the hill

3 rounds – 10 mason twists with a backwards run up the hill

Mosey back to the start –

One minute to spare so we did burpees until the clock hit 6:15am

Thanks for the opportunity to lead out there this morning.  It was hot and humid and everyone was working hard out there to get better.  My legs were sore on the drive home so I hope that everyone is feeling it later in the day.

Announcements – Bulldog and his M are opening a yoga studio in Southpark.

 

Guerillas in the Mist

10 Guerillas out there in the mist (gloom) this morning.  It was a hot and muggy morning.

Warmup

Quick jog followed by:

Side Straddle Hop – 15

Mountain Climbers – 15

Mosey to the dingy –

5 rounds of 20 situps by the dingy run to the playground for 10 pullups

Mosey to the woods –

Large rocks were distributed to everyone

5 rounds of 15 squats and 15 overhead presses

Take a loop through the woods trail

1 round of 15 thrusters

Dropped the rocks

Mosey to the next playground –

3 rounds of 25 carolina drydocks followed by a jog to the nearest light post

Mosey to the track –

3 rounds of hershel walker – 20 situps, 20 merkins and a sprint across the field

final round had us sprint to the parking lot.

upon arrival we did burpees for 1 minute (minimum of 10).

Great work out there this morning.  Usually a little more chatter but I believe that the humidity had everyone gassed out there.  As usual OT was putting us all through our paces out there.  CMD was representing the Camp Sea Gull shirt today (I have read up on it and want to go myself).

KB’s show up at Stonehenge

Muggy morning out there.  We had 17 men wake up early to shake the rust off.

Jogged to the hotel parking lot where the Q promptly forgot how to count in cadence.  No worries.

Found that someone (yours truly) was kind enough to leave four kettlebells behind one of the bushes.

As a group we took the KBs with us for a tour de force.

Performed the following exercises around the pond-

20 shoulder presses by 4 of the pax while the rest did merkins

rotate

20 shoulder presses by 4 of the pax while the rest did squats

10 hills by all the pax

rotate

20 shoulder presses by 4 of the pax while the rest did burpees with the jump onto the small retaining wall

rotate

20 shoulder presses by 4 of the pax while the rest lunges

5 half pipes with a burpee at the top of the back half.  Tony Hawk would have been proud of that performance.

***hotel manager showed up and we decided to migrate to the parking lot

10 thrusters by 4 of the pax while the rest did merkins

Hershel Walkers – 3x – 20 merkins, 20 old school sit ups and a sprint

rotate to the fitness trail

total of 20 pullups by each member of the pax.  broken into 4 sets of 5.

rotate back to the pond

90 dips and 50 step ups

rotate

10 thrusters by 4 of the pax while the rest did merkins on either side of the retaining wall.

rotate

10 thrusters by 4 of the pax while the rest did burpees with step ups on the retaining wall.

return to the start

finished with as many burpees as possible in the final minute.

great work by the pax this AM.  we were able to incorporate some weight into our workout and found ourselves pushing during both the workout and the recovery.

Announcements

SOB F3 Dads is still on

Ragnar is looking for some additional team members

BRR looking for some additional team members

New website – if you are reading this you found the new website

12 Hombres tackled the hill

We had a great morning to get together and tackle the workout.  Busch stopped by while dropping off his son for a field trip.  He didn’t seem interested in staying to hit the hills with us.

Warmup – SSH, Merkins, Mtn Climbers and Imperial Walkers 

Mosey to the beast of a hill for a round of 7s with Carolina Drydocks and Lunges 

Moved to the bleachers for 4 sets of calf raises along with 25 Merkins per set.

Next visited the soccer field for 3 rounds of Hershel Walker – situps, pushups and sprints

Indian Run back to the hill.

Partner carry up the hill – flapjack

Teams of 4 – rotate with 3 guys carrying 1 guy. Up the hill 4 times.

Moleskin

I enjoyed being back at Joust today to lead the pax.  The hill is the reason I haven’t been back and yet I couldn’t wait to hit it again.  Great to see Mad out there – enjoyed hearing about his GoRuck event. Fun to meet some new guys – Safe Light, Light Foot, Heart Breaker and Boerewors. 

It was great to hear everyone express “Thanks” for something in their life. What a great way to start the day.

 

 

 

End of 2016 is Near!

Ten men took a tour of the grounds in and around the Kevlar AO this morning.

THE THANG

Jog to the Aldi parking lot at corner of John St and Pineville Matthews Blvd
SSH x 15
IW x 15
Merkin x 15
Herschel Walker

Situps x 20

Merkins x 20

Sprint the length of the parking lot and jog back

Bear Crawl and Duck Walk the Parking Lot

Repeato of Hershel Walker

Mosey to the Tennis Pavilion

100x Steps (4 sets of 25)

100x Carolina Drydock (4 sets of 25)

100x Flutter (4 sets of 25)

Mosey to hill by the Church

Round of 11’s with Burpee’s and Jump Squats

The fastest guys were able to get to 5 Burpee’s and 6 Jump Squats before the Q made an audible to move back to the AO.

Mosey to the field

10x Shoulder Press with tire (3 sets)

10x Merkins with tire (3 sets)

COT

MOLESKINE

Chilly end to the week after seeing Tues and Wed in the 60s.  The jog to the Aldi parking lot got us warmed up and ready to get after it.

There was not a lot of chatter from the PAX this morning as everyone seemed to be getting in one more workout before the festivities on the 31st.   We all were warmed up at the end but apparently MASH was overheated as he shed all of his layers by the end and was walking around without a shirt in 35 degree weather (wish I had been faster on the draw and gotten a pic of that posed to twitter).   Great work by Beaver and the always steady Big League Chew – Respect is earned not given and you both earned it.

Flippity Doo Dah

There was a constant drizzle that covered the landscape this morning.  With no cover to be found or more realistically no cover sought, 15 of Area 51’s soggiest souls got up and got after it.

The Thang

Although I have a pretty good idea of what we covered my backblast is subject to some poetic license as we may have covered these items in a different order.

Warm up

Quick lap around the field followed by:

SSH, Mtn Climbers, Imperial Walker and Merkins

Welcome to the tires

The crew split into two teams of 7 and 8 a piece.  Each responsible for a tractor tire.

Round 1 – Race around the field doing tire flips

KB Swings – 25x

Round 2 – Carry the tire in teams of two men to one of the four corners, pass off to second set of team member, etc.

5 Burpees when each team of two reached a corner – total of 20 Burpees

Lawn Mowers – 15x each side

Round 3 – Bear Crawl

Burpees with kb – 10x

Flutter Press – 10x

Shoulder Press – 25x

Lawn Mower Row – 20x

Jog the field one more time

Burpee kb press – 10x

Moleskin –

Thank you for letting me lead the crew out there this morning.  I always enjoy getting out there and find that I wake up about an hour early because of the excitement of leading a workout.  Great job out working hard and encouraging the other guys.  A real spirited effort which will pay off with numb hands and sore back later in the day.  Special shout out to Tweetsie and Lois as they are getting out there consistently and it shows – both of them manhandled the tires out there this morning.  Excellent work.

Let’s all make an effort to be positive impacts on our family and co-workers as we go out there today.

A Trip on the Dark Side

Count was fourteen this morning as the men from the Matrix went for a trip on the dark side of McKee Rd Elementary.

Da Thang-

Mosey to the back of the school for a warmup

  • Warm up – standard side straddle hop, Imperial Walker, Merkins and Squats
  • Three rounds of 25 each exercise- situps, step ups and drydocks

Mosey to the woods – find a rock along the way

  • 25 of each of the following exercises – Squat/Thrust, Lunges, Merkins, Shoulder Press and Deadlift
  • Return rocks

Mosey to the playground at the far end of the school

  • Three rounds of 5 pullups and 25 flutter kicks

Mosey to the small track

  • Three rounds of Hershel Walker – 25 situps, 25 merkins and a sprint across the field

Mosey to the playground at the front of the school

  • Burpee with pullups at the top

Mosey across the soccer field

  • Find cinder blocks
  • 25 squat thrusters
  • 25 situps
  • 25 lawn mower rows
  • last round of Hershel Walker – 25 situps, 25 pushups and sprint across the soccer field

Mosey to the parking lot

  • 1 minute of burpees to end the workout

Moleskin:

There was some good chatter out on the field today with Mcgee making small talk and giving some good suggestions along the way.  Great to see Cole Miners Daughter (Respect) pushing hard on the Hershel Walker legs of the workout – well done.

Unfortunately I must have double tapped the record button as the only thing that I recorded was the prayer at the end of the workout.  Thank you all for being there and giving me the opportunity to lead the crew on a chilly November morning.

Announcements:

Christmas Party on Friday with toy drive for Operation Sweet Tooth.