6 SOBs launched at 0530 from the Vine Restaurant at the Ballantyne AO for a little last minute mud run preparation in the rain. Here’s what we did:
The Thang:
COP – SSH X 15, IW X 15, Merkins X 15, Mountain Climbers X 15
We headed over to the bull ring for some mud run training.
Each interval is ¼ of a lap around the ring. Plank to wait for the group and give instructions. The goal, focus on form, sprint ¼ of a lap, this is not a mosey.
Repeat the loop around the bull ring again and head over to the short wall next to Locke ness
Short Wall work – Dips X 20, Durkins X 15, LBC X 20, Dollies X 20, Heels to Heaven X 20, Dips X 20,
COT
Moleskin:
SOBs must be taping for the big mud run this weekend or their scared of a little rain. Either way, we had 6 great guys working hard at Bagpipe this morning. Not sure what it is about the workout this morning because YHC is smoked. It might be the excitement for the big race this weekend or just the humidity.
As always, it was a pleasure leading the men in The Gloom.
Announcements:
Convergences – The Brave is converging with Centurion
Pay for the Bus and Sundries ASAP – http://f3nation.com/2015/03/26/area-51-2015-spring-mud-run-everything-you-need-to-know/
Bus to the Mud run will leave South Charlotte Middle School at 5:30am on Saturday morning. Don’t be late.
9 men launched at 0515 from the Vine Restaurant at the Ballantyne AO to fine tune for next week’s Mud Run in Columbia, SC.
Here’s what we did:
The Thang:
The PAX launched at 0515 from the Vine Restaurant at the Ballantyne AO and headed down Ballantyne commons parkway, took a left onto Ballantyne Corporate Pl. Pain stations along the way included lunge walks and a snake hill run. Once all SOBs completed the hill, it was a mad dash down Ballantyne Corporate Pl until you reached other end of the bridge crossing Johnston road (at your own pace), then everyone turn around ran to the six and met in front of the BofA building.
We turned off Ballantyne Corporate Pl and followed the sidewalk towards the Kid’s Pond. Once we reached the back of the lot, we lined up and slalomed around small trees for a little agility work and gathered beside the Kid’s Pond.
We partnered up (size important) partner fireman’s carry 50 yards, then flapjack. Keep your partners for bear crawls 3 trees, partner 1 does 10 over unders, bear crawl three trees and partner 2 does over unders. Then alternate crabwalks and bear crawls to the end of the field.
Run to the front of the BofA building for long distance Hill work – 10 Burpees, run to the stop sign infront of the bull ring, 10 burpees, and run back infront of the BofA building, 10 Burpees.
Mosey over to the fitness trail. Merkins IC X 20. Split into 4 separate groups to rotate through 5 different pain stations. 1 – Dips X 20, 2 – Burpees X 10, 3 – Pullups X 10, 4 – Rope Climb X 1, 5 – 1 Lap Around Lockness. – X 3
COT.
Moleskin:
It was a great morning for a little mud run fine-tuning. It was good to practice our technique for fireman’s carry. The Marines at the mud run can be very picky about having to carry your teammates like that.
All men are ready for the race. The amazing thing is, we no longer have a six at The Brave. Chippy and Frehley’s are beasts.
It was an honor leading the SOBs in The Gloom.
Announcements:
Pay for Bus and Sundries for the Mud Run. http://f3nation.com/2015/03/26/area-51-2015-spring-mud-run-everything-you-need-to-know/
Please consider donating to Operation Enduring Warrior. http://f3nation.com/2015/04/01/supporting-operation-enduring-warrior/
Please donate to Zip-a-Dee.
The F3 Shovel Flag was planted and 22 SOBs wanted to see if they could handle what YHC could dish out. Here’s what we did.
The Thang:
COP:
SSH X 15
IW X 15
Merkins X 15
Mountain Climbers X 15
Run to the Rock pile at the bottom of the Murderhorn, grab a rock, upright rows to wait for the six.
Rock work – Curls X 15, Diamond Merkins on rock X 5, Squat X 15, Diamond Merkins on rock X 5, Press X 15, Diamond Merkins on rock X 5, Tricep extensions X 15, Diamond Merkins on rock X 5,
Run to the top of the Murderhorn, turn around and run to the six and at the top together, then do 10 Burpees OYO to recover.
Mosey over to the hill/parking lot beside the movie theater.
7s with hill – 6 Burpees at the Bottom, 1 Squat at the top; 5 Burpees at the Bottom, 2 Squat at the top; etc.
Back to the hill Bear Crawl across the parking lot and backwards bun back
Crabwalk across the parking lot and backwards run back.
Hair Burners Relay Race – Line up in five lines for Hair Burner Relay race (Front to back). Relay race circuit was done 3 full times.
1st PAX does hair burner across the parking lot and back
2nd PAX does Squats until hair burners are complete, rotate to hair burners
3rd PAX does Merkins until hair burners are complete, rotate to Squats
4th PAX does WWIIs until hair burners are complete, rotate to Merkins
5th PAX runs up the hill does 5 Merkins and rotates to WWIIs
Run over to the wall – Donkey Kicks X 30 OYO; People Chair with press X 30; Balls to the wall press X 10
COT
Moleskin:
There was a fun group at Rebel Yell today. Mumble chatter was pretty high until the hair burners started. The rock work was inspired by my friend @F3Chanel over at Foxhole on Monday mornings. He’s there to help the PAX buff up for summer so I thought I would do my part.
Hair Burners hurt. Period. It’s a full body workout that starts with the lower legs and hurts all the way up your arms. Heartbreaker was freaky fast during hair burners. He smoked everyone he ran with this morning. I need to post with him more often.
It was great to see Mic Check out in the Gloom. I started to think that he forgot the locations of the AOs.
Great work by everyone today. It was a please leading the men of Rebel Yell.
Announcements:
Donate to Zip-A-Dee
Pay for the Mud Run and Sundries. – http://f3nation.com/2015/03/26/area-51-2015-spring-mud-run-everything-you-need-to-know/
See Strawberry to sign up to Q Rebel Yell
Update: Bus and Sundries (aka. Beer and Snacks) – Payment Due 4/8
For the convenience of the Area 51 PAX, we have arranged transportation to the Spring Mud run on April 11th. The bus ride mosey back and forth to Columbia is almost as much fun as the mud run itself. The cost of the bus and sundries will be split between all the Area 51 PAX riding the bus to the race. Cost of the bus is $30 per PAX and the cost of the sundries is $15 per PAX for a total of $45 per man, each must be paid in separate payments using the 2 separate links below (sorry, It was the bests YHC could do). Payments are due Wednesday April 8th (NO EXCEPTIONS).
Please do the following steps to complete payment by April 8th.
Step 1 – Click here to pay $30 for the bus. Please make sure you select the South Charlotte/Area 51 bus.
Step 2 – Click here to pay $15 for the sundries.
Let me know if you have any questions.
Madame Tussauds – dgoldberg1838@yahoo.com
This preblast is contains all the Area 51 PAX need to know about the 2015 Spring Mud Run.
What: The Ultimate Challenge Mud Run is the F3 Nation “Super Bowl,” only better because it happens twice a year. The course is a 6.2 mile run with 36 obstacles. Obstacles are pretty evenly spread out throughout the course with obstacles about every 1/5th of a mile.
When: Saturday, April 11th, 2015 at the Leatherneck course near Columbia, SC.
How: Train….. The best way to be ready is to train. Running workouts are best, but should be mixed with boot camps and gear workouts.
Start by posting at The Brave on Friday mornings at 0515 @ The Vine Restaurant in Ballantyne. The Brave is an hour long running and obstacle training workout designed specifically for training the PAX for the Mud Run.
Other running workouts to consider:
Fast Twitch – Tuesday @ South Charlotte Middle School
Swift – Tuesday @ The Vine Restaurant in Ballantyne
Devils Turn – Thursday @ Four Mile Creek Greenway (Parking Lot corner of Rea Road and Bevington Place)
Why: Because it’s Completely Stupid And Utterly Pointless (CSAUP) and most of your other Area 51 brothers will be participating.
1. Go to the main F3 Mud Run Preblast here to register. Individuals register on your own – not as a team. Register by March 1, 2015. Registration is $55. We’ll handle transportation and sundries later, but it normally runs $40-$50 per person. Champagne and Hopper are the Sundries Qs this Spring.
Registration is considered a “hard commit” with no guarantee of refund should you be unable to compete, even if your slot is filled by a free agent (see below). If you register and cannot meet your commitment, it’s your responsibility to your team and your Region to find a replacement.
2. Once you have registered, send YHC an email at dgoldberg1838@yahoo.com letting me know if you are part of a full four-man team already or if you need help forming a team. The email should include your Team Name and the F3 Name, Hospital Name and the Email Address of each man on the team. Note: If your team has an FNG, use the F3 name “FNG”.
YHC will be maintaining a Free Agents list to assist will building 4 man teams. The updated list can be found here.
The current list of teams can be found here.
Helpful Links
MUDRUN REGISTRATION:
http://www.eventbrite.com/e/f3-spring-mudrun-2015-f3-only-tickets-15587700231
F3 South Charlotte Fee Agents: https://docs.google.com/spreadsheets/d/1PMoFf5Lx2HkeYUa3yGy0H_NVkP7pR-4kpkggm1i3ADE/edit#gid=0
F3 South Charlotte Mud Run Teams: https://docs.google.com/spreadsheets/d/1davMCGetwBX_ycr-csdvMzSEOMbliZb3nSAFab6pGhY/edit?usp=sharing
2015 Spring Mud Run Preblast: http://f3nation.com/2015/01/28/spring-2015-mud-run-pre-blast-registration-opens-2115/
Email Madame Tussauds for questions/issues: dgoldberg1838@yahoo.com
How to beat the Mud Run (this is old, but helpful): http://f3nation.com/2013/10/08/how-to-beat-the-mud-run-obstacles/
F3 MudRun Twitter account: @F3MudRun
Operation Enduring Warrior: http://www.enduringwarrior.org/
USMC Mud Run: http://www.ultimatechallengemudrun.org/
14 of Ballantyne’s finest posted at Foxhole for a little iron work and may have gotten a little more than they liked. Here’s what we did:
The Thang:
Mosey over to the Playground for COP-
SSH X 15
Halos X 8 each direction
Around the worlds X 8 each direction
Good Mornings X 10
Diamond Merkin over bell X 10
Partner up at the playground equipment:
Partner 1 – two handed swings; partner 2 – 10 (or Max) Pull ups; flapjack
Partner 1 – Goblet Squats; partner 2 – 10 (or Max) pull ups; flapjack
Partner 1 – clean; partner 2 – 10 (or Max) pull ups; flapjack
Partner 1 – triceps extensions; partner 2 – 10 (or Max) pull ups; flapjack
Dips with KB on Lap X 15 IC
Mosey parking lot and line up behind weight plates:
Group up in groups of 3:
Partner 1 – Hairburners, 2 & 3 two Handed KB Swings, rotate through to hair burners
Partner 1 – Hairburners, 2 & 3 upright rows, rotate through to hair burners
Partner 1 – Weight plate inch worms, 2 & 3 goblet squats, rotate through to Weight plate inch worms
Partner 1 – Hairburners, 2 & 3 KB press, rotate through to hair burners
Partner 1 – Hairburners, 2 & 3 Lawn mowers, rotate through to hair burners
Partner up with like size KBs for doubles. Alternate 5 double KB swings X 3.
6MOM – LBCs with KB, Dollies KB press, dying cockroach with KB, Russian Twist with KB, Elbow Plank, Flutter with KB press.
COT – Ouch
Moleskin:
This morning hurt. I’m writing this at 7pm and I still hurt.
I was so happy to see 3 Foxhole FNGs post this morning. Welcome Mr. Bean, Gomer Pile and Fire Hazard. Keep posting and get swoll with your brothers at Foxhole.
It’s been a while since I’ve see Stump Hugger because he’s been out on IR. T-Claps for entering The Gloom this morning.
Voodoo came in a little late and I’m almost positive I saw him flip up on 2 wheels as he entered the parking lot. Whatever he missed in the COP, he made up for with the hair burners. That dude is fast.
Frehley’s is a beast. I hope I’m half the man he is at 50. Nuff said.
Shout out to Chanel for coaching the new guys. Great job being a leader of the site.
Announcements:
Be on the look out for bus and sundries payments for the Mud run.
Posted on behalf of Commish
YHC had the honor of leading 15 veteran SOB’s throughhis VQ outing with emphasis on core strength and endurance.
COP:
· SSH X 25
· Mountain Climber X 15
· Imperial Walker X 15
· Slow Squats X 10
· The Merkin X 20
The Thang – Long Mosey to Murder Horn for the following:
· Partnered up – plank & lbc’s. 20 lbc’s each X 2
· Partnered up – plank & derkins. 10 lbc’s each X 2
· Superman / Banana rolls – on VQ’s command
· Dying Cockroach on own count X 20
· Stacked Foot/Staggered Hand Push ups X12
· Plank / High Hand / High Legs / 6” flat plank X 5
· Whacky Jacks X 10 (highly considering banning this from future workouts – you had to be there to know why)
Mosey back up Murder Horn to Wall:
· People’s Chair on VQ’s command
· Run up hill – add 5 Burpees at the Top X3
· Partnered up – wheel barrel up hill – lunch steps down. X 2
Quick Mosey to parking lot:
· Suicides X 3
· Wind Sprints – 40 yards back and forth X1
Cool Down:
· Lbc’s X 20
· Crunchy Frogs X 15
· Merkins X 20
COT:
· Mud Run still has spots open. New race dates to be posted soon.
· YHC Prayer for continued strength for F3 to provide leadership and enrich the lives of others in our community.
Truly honored.
Commish
Posted on behalf of Teddy
The Thang:
Short jog to the center of the Stonecrest parking lot.
Circle up for warm up
· SSH X20
· Imperial Walker X15
· Squats X15
· Merkin X19
· Carolina Dry Dock X15
· Mountain Climber X15
Mosey over to the fountain area and find some wall for strength training
· 3 sets of the following (3rd set X10)
o Merkin X15
o Step Ups X15
o Dips X15
o Derkins X15
o Knee-ups X15
Mosey over to Firebirds Restaurant and partner up for strength training/cardio
o 75 Burpees between partners while other partner runs approx.200 yards (rotate)
o 100 Monkey Humpers between partners while other partner runs approx. 200 yards (rotate)
o 100 Merkins between partners while other partner runs approx. 200 yards (rotate)
Mosey over to the movie theatre parking lot for some cardio and split into 2 groups
· 100 yard sprint X7
Mosey over to side parking lot for some core – Merry
· LBC X20
· Dolly X20
· Freddie Mercury X20
· 6 Inches – 1Min
Moleskin:
Great seeing some warmer temps. this morning, as it brought out 23 highly energized PAX. Thanks to all for coming out and pushing hard. I was truly excited for the opportunity to lead the PAX this morning, so a special thanks to Fraser and Madame Tussauds.
Announcements:
· Long Haul On Q at Devils Turn
· Mud Run Registration is back open – sign up asap if you want in.
22 SOBs launched at 0530 from the Vine Restaurant at the Ballantyne AO and followed me blindly into The Gloom. Here’s what we did:
The Thang:
We headed towards the back of the corporate park.
COP – SSH X 20, Mountain Climbers X 20, Squats X 15, Merkins X 15
We headed over to the small pond with a bridge and lined up at the bottom of the hill. YHC called 7s – 6 burpees at the bottom, 1 Squat at the top; 5 burpees at the bottom, 2 squats at the top; etc.
Then we mosey around to the middle of the intersection on Rushmore Dr. and did the following:
– Run up the hill on Rushmore Dr about 100 yards SSH to wait for the six. Merkins X 15, LBCs X 15
-Run down the hill on Rushmore Dr about 100 yards High knees to wait for the six. Do high knee/burpee combo X 5, Wide merkins X 15, flutter X 15
– bear crawl up the hill on Rushmore Dr about 100 yards SSH to wait for the six. Diamond Merkins X 10, WWIIs X 15
-lunge walk down the hill on Rushmore Dr about 100 yards High knees to wait for the six. Do high knee/burpee combo X 5, CDD X 15, Dollies X 15
– Run up the hill on Rushmore Dr about 100 yards SSH to wait for the six. Merkins X 15, Heels to heaven X 15, In and out planks X 15, LBCs X 15
COT
Moleskin:
Glad to see it finally warming up in The Gloom.
Always a pleasure leading the men of Bagpipe this morning.
Announcements:
Sign up for Team Chepul race to raise money for brain cancer research.
Mud run registration has been extended. Sign up sooner rather than later.
The Ballantyne BRR team needs one additional driver. Let us know if you’re willing to volunteer.
March 11th Happy hour at Duckworth’s in Ballantyne to raise money to repair a bridge in Nicaragua.
Loogie has been a staple of the Ballantyne area workouts for the past 2 years. He was one of the first guys that I got to know really well out in The Gloom. I’ve been EH’ing him to Q a workout for the past 6 months. You can imagine my excitement when he finally accepted my 600th attempt to get him to Q at The Maul. Loogie has always had the qualities of a great leader and he proved that at The Maul this morning.
Posted on behalf of Loogie:
“Lead from the back — and let others believe they are in front.” – Nelson Mandela
Here’s what we did:
The Thang:
Jog a lap around the movie theater lot
Circle up for COP – SSH, IW,Merkins, Mtn Climber
Mosey to the side car lot Count off into 4 groups Rotate stations 1) wall walkers, bear, crab 2) hair burners 3) lap around the lot to the hill and do 10 burpees – 4) Run up the hill and down carrying football blocking dummies
Carry the football blocking dummies to grassy field for tackling drills.
Spilt into 5 groups and take turns talking the blocking dummies with perfect form x 8
6MOM
COT
Moleskin:
It was cold, icy, and a perfect morning for a VQ beat down by Loogie. Welcome Silk to The Maul. It was great having you out.
Announcements:
Wingman is looking for 1 more mud run teammate.
Madame Tussauds will be ordering SOB Mud Gear shirt this Friday. Let him know if you’re interested in ordering one.
15 brothers launched at 0600 from the Vine Restaurant at the Ballantyne AO on a lovely Valentine’s Day morning. YHC had a mission… and that mission was to prepare the PAX for Valentine’s Day with the M. Here’s what we did:
The Thang:
We headed towards the back of the corporate park.
COP – SSH X 20, Burpees OYO X 10, Mountain Climbers X 15, backwards lunge X 10
We headed over to the small pond with a bridge and lined up at the bottom of the hill. YHC called 7s – 6 burpees at the bottom, 1 Squat at the top; 5 burpees at the bottom, 2 squats at the top; etc.
Then we mosey around the pond, bear crawled up the hill to the middle of the intersection on Rushmore Dr. and plank to wait for the six. We then did the following:
– Run up the hill on Rushmore Dr about 100 yards plank to wait for the six. Merkins X 15, Burpees X 5, Sky humpers X 15
-Run down the hill on Rushmore Dr about 100 yards plank to wait for the six. Wide merkins X 15, Burpees X 5, monkey humpers X 15
– Run up the hill on Rushmore Dr about 100 yards plank to wait for the six. Military style Merkins X 10, Burpees X 5, Sky humpers X 15
-Run down the hill on Rushmore Dr about 100 yards plank to wait for the six. CDD X 15, Burpees X 5, LBCs X 15
– Run up the hill on Rushmore Dr about 100 yards plank to wait for the six. In and out planks X 10
Mosey over to the short wall at lockness for durkin/dip ladder. Durkins IC X 10, dips IC X 10; durkins IC X 9, Dips IC X 9; etc. Down to Durkin X 1, Dips X 1.
Mosey around the lock ness for short wall Mary, LBCs X 15, Flutter X 15, Heels to heaven X 15, Dollie X 15. Ran over to the stairs for a little 4 loop stairs circuit.
COT
Moleskin:
It was a great morning for working out in the Gloom. Welcome Countrywide to F3. It was great to see several newer guys, Vuvuzela (4th post), Milwaukee’s Best (2nd Post), Vebo (2nd Post), out in the Gloom. Keep sticking with it men!
It’s was a cold 26 degrees (18 degree wind chill), but YHC planning to warm everyone very quickly. The 10 Burpees called in the COP was not a big hit among the PAX, but everyone was warmed up afterwards.
The running, merkin, Valentine’s day warm up combo was painful. Shout out to Mr. Bean and Frehley’s Comet, those guys are getting fast. The sitting in a circle with 14 of my closest friends doing sky humpers and monkey humpers was a little more awkward than I expected, but I was committed. Everyone should be good and ready for tonight’s activities….. whatever they may be.
The end of the workout had a Durkin/Dip combo that I wasn’t sure we could get through after the second set. It was painful. I’m actually still feeling the pain as I sit and write this backblast.
Announcements:
Let Frehley’s know if you’re interested in Q’ing Stonehenge.
The Ballantyne BRR team needs one additional driver. Let us know if you’re willing to volunteer.
Sign up for the mud run on April 11th. http://f3nation.com/2015/02/02/area-51-2015-spring-mud-run-everything-you-need-to-know/