18 Pax ripped themselves from the fartsack to post for their Saturday downPAINment at The Rock.
The Thang:
Hops Lead:
Jog to COP
COP:
Merkins x 15
Seal Jacks x 25
Mountain Climbers x 25
SSH’s x 25
Squats x 25
Runstopper (LIFO) appears and leads the pax in some plankorama
Jog to baseball field
Grab rock
She Hate Me (10 min.)
10 Reps of the following 3 exercises:
Merkin Jacks
1-legged squats with rock
Makthar Ndjiaye’s *
* switched to burpees 1/2 way through
Jog to picnic tables
3 sets of 20 dips & 20 step-ups
Handoff to MallCop:
Form 2 Lines for Bear Crawl Indian Run 100 Yds, then Lunge Walk Indian Run 100 Yds.
Grab 2 cones and run down to pond then up North Face to front field.
Perform exercise called at cone 1, then sprint to cone 2 and back, and finish with exercise called.
1) Jump Squats x 20, sprint, Burpees x 10
2) Lunges x 20, sprint, Hand Release Merkins x 20
3) Squats x 30, sprint, LBC x 30
4) Carolina Dry Docks x 30, sprint, Flutter x 30 then Hold 6 inches
5) Carolina Dry Docks x 30, sprint, Rosalita x 30 then Hold 6 inches
6) Sprint Down & Back 2 times, Freddie Mercury x 30 then Hold 6 inches
Grab cones and mosey back to parking lot to drop them off. Form 2 lines again for more Bear Crawl Indian Run, however scratch that as cars kept interupting our lines, so jail break to the shovel flag.
CCV (Cumberland County Viaducts) x 15 L & x 15 R on the rocky pavement.
Finish with 10 Burpees OYO.
COT:
Great work today by all the pax for just a good old fashened workout. It was great having Ray Charles out with us even with his bum knee and YHC owes him an apology for starting our way out to the front of the church with a lower impact exercise to the knee to end up by doing lots of sprints and finishing off with a run back to the COT. I forgot you didn’t have your bike brother, so my bad. I hope your upcoming appointment goes well when you go back to the Dr about it.
Gummy admitted to the pax that he was jacked about an FNG that he had EHed to come out to The Rock, but then realized he told him the workout started at 8:00 instead of 7:00, thus the poor guy didn’t show for the workout. This one belongs on the NFL Sunday Night Pre-Game show as the other 17 of us pax that posted say to you “Come On Man!”
Announcements:
If you have any old bikes that you no longer need please let Tadpole know as he is participating in a non-profit to provide bikes to inner city kids and teach them how to ride.
HC on the email for the Christmas Party on Dec 7th. Thanks to Tiger Rag & M Tiger Rag for opening their homes and to Baracus for Qing the effort.
Also HC to the Panthers viewing party at Fox & Hound in Ballentyne, Sunday, Nov 10, 2013. Thanks to Bugeater for Qing this one.
Get your Area51 Mud Run Team or put one together and signup before Nov.1 through the F3Nation website.
9 pax entered the gloom to answer YHC’s call to don a blue collar shirt to put in an hour of hard work, manual labor style. Here’s how it went down:
The Thang:
Follow me was called as we went 10 feet so all pax could get 2 brick pavers out of the back of my SUV. Run with bricks to the soccer pitch at the bottom of the hill, broken up by 40 yds of lunge walk with bricks overhead.
COP:
SSH x 30
Imperial Walkers x 30
Squats w/ bricks x 30
Man Maker Merkins w/ bricks x 20
Push / Press w/ bricks x 30
Mosey over to the hill for sevens w/ your bricks. Start w/ 1 Jump Squat with brick at bottom & 6 burpees with bricks at the top.
Mosey over to pavillion for Peoples Chair x 60 secs with arms out front holding bricks.
Repeato with bricks overhead x 60 secs.
Line-up for Indian Run while holding bricks out to the front of the church
Partner up along the first cone for partner sprint / exercise work. Partner 1 sprints 100 yds while partner 2 begins exercise called then flapjack until number of exercises done.
1) Run with bricks / man makers with bricks x 100
2) Run with bricks / Squats with bricks x 200
3) Sprint / hand release merkins x 100
4) Run with bricks / Carolina Dry Docks x 100
5) Run with bricks / Lunges with bricks x 200
6) On your own sprint down and back 2 times (total 200 yds)
Circle Up for MOM
LBC’s w/ bricks on chest x 20
Flutter w/ bricks overhead x 20
Mason Twist w/ bricks x 20
Plank Jack Burpees x 10 OYO
Run with bricks back toward shovel flag stopping for “Dirty Bird Lunges” Lunge Walk while doing shoulder flys with bricks.
Jailbreak for the flag.
COT:
Great work by all today, while it was a small group it was a great group w/ great 2nd F throughout. The 40 and 50 year olds were out in force today while Smash & YHC were the only Hates at 38 (WB). The gloom was awesome as well as it was nice and foggy on the lawn out in front of the church as the morning dew burned off. Definitely added to the O2 deprivation!
YHC read an article this week about mortality / longevity & youthfulness in older age and precursers to each, and one of the top items on the list was hand grip stength and athleticism. The burpee (best exercise for athleticism) is always a staple of our workouts but YHC wanted to work in some strength work for our grip into a standard bootcamp workout. So naturally my brick paver pile started calling my name and made its way into our workout.
So Friday night YHC was talking with Run Stopper via text and RS HCed to be at the workout. However come game time Stopper was no where to be seen. Later at coffeetiria the pax were talking about his #fartsacking on the day so YHC tweeted out asking him what gives? The response by him was priceless: @CarrySwan: “@MallCop_F3 lol! @GeneaSwan had other ideas about how i should spend sat morning. #noregrets 🙂 But even more priceless was M Run Stopper corroborating with the following tweet: “Best #sack no fart ever!” All YHC could say was best excuse ever for missing an F3 workout I’ve ever heard, carry on my friends, carry on!
Announcements:
Next Sat 10/12/13 is a convergence at Calvary Church for #TheRock, #DayZero, #Area51 for all pax not participating in the Mud Run. Run Stopper & Lex Luther are on Q.
The Palmetto 200 Relay Race is March 28-29 from Columbia, SC to Charleston, and is very similar to the BRR. We are pulling together an Area51 team and Slim Fast is on Q. Please let him know if you are interested, as of right now we have enough HCs for half a team.
17 hardened & dedicated pax ignored their #cantores and braved the elements for a hefty downPAINment at The Rock.
The Thang:
YHC yelled follow me and ran 15 feet to my SUV where I opened the back to reveal the brick pavers that we would be using for today’s workout. Grab your pavers and mosey out to the front of the church for:
COP #1:
SSH x 30
Imperial Walkers x 30
Pick up your bricks for:
Man Maker Merkins x 15
Jumping Lunges x 15
Push / Press x 20
Renegade Rows x 20
Squats x 20
Man Maker Merkins x 15
Push Press x 20
Renegade Rows x 15
Squats x 20
Man Maker Merkins x 15
10 Burpees w/ your Bricks OYO
Drop bricks and start our off campus burpee run about .75 miles to Davey Park Playground. As we ran YHC would randomly blow a whistle and all pax would stop and do 5 burpees then plank for all to finish or catch up, then keep going.
At playground we did 3 sets of: 10 Pull-ups, 20 Dips, 20 Declined Merkins, 30 LBCs, & 30 Jump Ups / Step Ups.
Lunge Walk in parking lot then mosey to hill & bear crawl up.
Burpee Run back down 51 (Pineville Matthews Rd) back to our bricks for a little more work.
COP #2:
Man Maker Merkins x 15
Squats x 15
Push / Press x 25
Renegade Row x 14
10 burpees OYO w/ bricks
Man Maker Merkins x 15
Mosey over to church wall for Peoples Chair with brick curls for 60 sec x 2.
Mosey back to shovel flag with enough time for 3 MOM: Flultter w/ bricks over head x 20, Russian Twist w/ bricks x 15.
COT
Naked Moleskin:
T-Claps to the pax for posting in the cool rain this morning and not staying in the warm fartsack. YHC wanted to do something different today so I contacted Chelms to ask where he got his bricks and how much they were. Many thanks to him for allowing YHC to stop over to his house to pick some up for todays downPAINment. By the way Chelms, you have a slithery friend living in that pile of pavers. YHC almost grabbed the Cottonmouth while loading them up but luckily he was as frightened as I was and went back down underneath.
While Honey Bee did post with his FNG friend, a real bee was sitting on one of Wolfman’s pavers and proceeded to sting his leg as he got them out of the back of my SUV. Sorry brother, I hope the sting didn’t hurt too bad.
And speaking of FNG, Kyle L. had a strong first posting today as we hit a lot of strength work with the pavers and a little cardio from the off campus burpee run YHC borrowed from 49er from the Hydra workout Thursday. In the COT name-a-rama our FNG mentioned he went to Penn State. This set-off a flurry of discussion and laughter on possible names. However we finally landed on Soa-Pa. It was great having you out and hope to see you again soon.
T-Claps to Hops for doubling down after he was strong armed into posting at The Worm by Swamp Fox. When you dish it out over twitter you also have to take it and he did so like a man!
Announcements:
2 new 3rd F workouts starting up soon: Wednesdays at Starbucks on Rea Rd at Bevington, conveniently located for all Wed workouts Death Valley, Anvil, and The Maul. Also starting Fri the 13 is a 3rd F workout located at the Panera Bread at Carmel and Hwy 51 close to Centurion.
Until Next Time!
2 Shovel Flags were planted for 2 simultaneous workouts at Calvary, and the pax were eager to get things started. We all ran to the launching pad for a COP warmup together led by the new Base Camp lower intensity workout #F3Ascent Qed by Strange Brew:
SSH x 20, Merkins x 15, Imperial Wokkas x 15, Carolina Dry Docks x 15, Perfect Mt. Climbers x 15, Perfect Squats (slow count) x 15.
The pax was split and the Ascent guys rode off into the distance towards the soccer pitches. At this point YHC informed The Rock pax of my hard week of late nights at work and the fact that YHC had to go in after coffeetiria for a few hours on Sat. as well and I needed to relieve some pent up stress.
The Thang:
Indian Run out to the front corner at Pineville-Matthews and Rea, then down Rea Rd to the entrance 4 hill. With 20 pax this was a long line to sprint!
Up the entrance 4 hill with backwards lunge walk, then 15 burpees at the top.
Backwards Bear Crawl down the hill, then Karaoke Left back up, then 15 burpees at the top.
Bear Crawl down the hill, then Karaoke Right back up, then 15 burpees at the top.
Indian Run #2 down back of campus to the pavilion for 2 minutes of Peoples Chair – Arm Ups in Cadence x 20, Left Leg Up, Right Leg Up, Arm Ups x 20.
Mosey to picnic table benches by kitty litter for 3 sets of: 10 Decline Merkins, 20 Jump Ups, 30 Dips.
Mosey out to the middle of the soccer pitches and pax splits in half. Half the pax run 75 yards out to the fence, the other half sprint 50 yards then up to the top of the Jacob’s Ladder Hill. Once at mid-point: 10 burpees, 30 squats, then sprint back to the starting point.
Rinse and Repeat with 20 merkins and 30 Jump Lunges.
Circle Up for Mary and COP:
Flutter x 20, then hold it 6″
LBC x 25
Cumberland County Viaduct Left x 15, then Right x 15
Parker Peters x 20
In honor of Run Stopper since he wasn’t there with us: Jack Webb up to 10 Merkins / 40 Arm Ups
Mosey to the hill and Crab Walk to the top of the hill for 15 more burpees.
Mosey to the shovel flag and do squats while we wait on the Ascent pax to finish their 6 MOM.
COT
Moleskin:
Great work by all the pax today as I thought is was a pretty descent workout. YHC had to relieve some of the stress of my work week and YHC pushed us pretty hard to the point I almost made myself spill merlot. Though the great part about being the Q is you can slightly pull back on the reigns when you almost smoke yourself!
It’s been great having Unfair (20 years young) pushing us all summer at various Area51 workouts and we wish him the best as he heads back up to the Northeast to continue his college education! Hope you come back out each time you’re in town visiting through the school year.
YHC is still trying to figure out why we call Slim Fast by this nick name as he should be called jet. Dude was flying out there as usual along with many of our usual suspects Salt Lick, Donkey Kong, Harley, etc. We have a great group pax that show up week in and week out and it is an honor to get to lead the pax on a regular basis. We’ve had quite a few first time Qs recently and we would love to continue with this trend. If you’ve Qed once or twice and would like to get in on the rotation at The Rock please let myself, Hops, or Run Stopper know. If you’ve been coming to F3 workouts for the past 2 months you are very capable and ready to step up Q and I encourage you to do so. We will walk you through the F3 way of leading a workout and split the session with you.
Announcements:
New Base Camp/Core style lower intensity workout #Ascent had it’s soft launch here at Calvary today. This is a great choice for FNG’s, newer pax looking to build their strength and stamina, as well as those of us with injuries or coming back from injuries. Talk it up amongst your neighbors, co-workers, and friends as there is no excuse now in South Charlotte for a Saturday workout as this is designed and geared towards them. Ascent will temporarily be held on the Calvary campus at the same time as The Rock until it moves to it’s permanent home in just a couple of weeks. More will come about this location soon.
F3 Dads Camp in a couple of weeks. See the article here on the front page of the F3 website and sign-up for yourself and 2.0s, both boys and girls.
Until next time!
36 pax including 6 FNGs posted for a downPAINment and dodged Spackler’s explosive booby traps while learning to say Gunga Galunga in the process. Here’s a video of our Spackler explaining to the pax where he learned the phrase:
http://www.youtube.com/watch?v=X48G7Y0VWW4
The THANG:
Spakler’s Lead:
COP
Repeat
#2
Repeat
#3
Mall Cop Lead:
Turn Around 180 degrees to face hill for a regular Jacob’s Ladder up to 7 burpees at top.
Mosey across campus to the entrance 4 hill for:
#1 Partner 1 lunge walk down hill / backwards lunge walk up hill. Partner 2 Squats at top of hill until P1 is done. Flapjack
#2 Partner 1 bear crawl down hill / backwards bear crawl up hill. Partner 2 merkins at top of hill until P1 is done. Flapjack.
Mosey to baseball field home plate. Partner 1 sprint to left field for 10 burpees, sprint to right field for 10 burpees, sprint back home for 10 burpees. Partner 2 follows suit but starts with 10 burpees at home plate and finishes with their sprint from left field back to home so everyone finishes at the same time.
Mosey to left field fowl line for a modified “Running 8 MOM”.
Start with 30 Flutters on left field line, sprint to right center field fence for 30 LBC’s, sprint back to left field foul line for 30 Dollies, then do Peter Parkers until everyone is done.
That was so fun let’s do it again! Repeat!
Jail break from baseball field to shovel flag for COT.
Moleskin:
Great work by the Pax today and great work by first time Q Spackler! Qing a workout is fun, exhilarating, and addictive. If you have been posting to F3 workouts for 2 months then you are more than ready to step up and give it a try yourself. Any interested pax let myself, Run Stopper, or Hops know and we’ll help coach you and get you on the schedule. Well, really just ask any of the site Q’s for any of the workouts you go to and they would love to have you jump into the Q mix.
It was great having 3 more FNGs out today, great work by Rudy, Norris, Milkshake, Clowney, Juggles, and out other FNG. We hope to see you back out at many more F3 workouts in the future.
Special recognition going out today to Strange Brew who continues to turn it on and is becoming a strong, fast beast out in all the workouts. YHC had to shift gears and give it everything I had just to beat him to the line during the jail break back to the shovel flag at the end! And this was after he led a 30 min gear strength “Pre-Workout” at The Rock. Strong brother, Strong!
Announcements:
-Order your Area 51 shirt by end of day Sunday, 6/23, for the first batch of ordering.
-RSVP / Sign-up for the Pig Pickin Area 51 family party on 7/13 at Olde Providence School baseball fields. Evite from Bugeater.
Until Next Time!
22 pax unknowingly posted in the much darker Centurion gloom (Charlotte Catholic thinks they can just turn the lights out now that school is out) for YHC’s wrath and revenge for being the butt of the jokes earlier in the week. However the guilty parties (Turkey Leg, 49er, and Sprague) decided they would fartsack on the day and escape what YHC had in store.
The Thang:
Mosey up the parking lot and around the football stadium for (in cadence):
SSH x 50
Imperial Walkers x 25
That’s enough warmup, lets get to the beat down.
Pax line up across the line and burpee broad jump through the parking lot 100 yards uphill.
Break up into groups of 3 for a dose of 49ers modified gopher workout. Partner 1 at the bottom of parking lot hill to perform exercise called, partner 2 200 yards away uphill in the parking lot to perform exercise called, and partner 3 sprints the 200 yards from partner 2 down to partner1. Once your sprinting partner reaches you he starts performing the exercise and you sprint to the other partner. We did this for 35 minutes straight, non-stop, with different exercises called after about 10 mins. on each set.
Set 1 – Burpees at one end / jump squats at the other
Set 2 – Merkins / Carolina Dry Docks
Set 3 – Step Ups on benches / flutter
Circle up for 8 MOM:
Partner up for The Granny (she’s a mean old lady that loves taking you behind the woodshed and letting you have it with a switch!) Partner 1 planks while holding partner 2s feet. Partner 2 does AMRAP (as many reps as possible) old fashion sit-ups for 30 seconds, then hold your upper body in a 45 degree angle with your arms crossed over your chest for 15 seconds, still in 45 degree angle raise your arms over your head for 15 seconds, look up to the sky for 15 more seconds still in 45 degree angle, then finish it off with AMRAP old fashion sit-ups for 30 seconds. Flapjack
Peter Parker x 20
Dolly x 15
Out of Time so run it back to the shovel flag for COT.
Moleskin:
The theme for the day was non-stop action the entire workout! You were either sprinting or performing an exercise. The pax did a great job this morning and modified when needed, yet pushed themselves to the limit. This workout was designed as payback for certain individuals named above at the beginning, in hopes all or at least 1 would post. I think they got scared when they found out YHC was on Q today so they fartsacked themselves today!
Welcome out to FNG Plebe, you did an outstanding job keeping up through the workout and pushed many of us to go harder ourselves.
Many grunts and groans throughout the workout today, but specifically on The Granny. Heard many pax question why this old lady was so ruthless and mean when their own grandmothers are so sweet!
YHC took notice that Hops has become a gazelle himself and wondering now why he isn’t on a BRR team! Great job brother, Strong.
Thanks Escargot for letting me Q at Centurion, I can’t wait until next time.
34 Pax including 3 FNGs entered the gloom to make a downPAINment on the day The Rock style!
The Thang:
Baracus Lead
Before things get started Surprise Burpees x 15
Mosey through parking lot to the launch pad for COP:
SSH x 25
Merkins x 15
Squats x 25
Burpees x 15
Mosey to soccer field hills for 7s (ladders) with 1 merkin at top / 6 squats at bottom. 2 merkins / 5 squats, etc.
Jog accross campus to the North Face mountain (I mean hill) for more ladders. 1 Burpee at top / 4 jump squats at bottom. 2 Burpees / 3 jump squats, etc. Finish at the top.
Mosey to campus front field for 8 MOM:
LBC x 20
Flutter x 20
Freddy Mercury x 20
Dolly x 20
Cumberland County Viaduct x 13 each side
Protractor
Mall Cop Lead:
Jog back accross campus pausing for lunge walk halfway then continue to baseball field.
Pax split into 2 groups for:
Group 1 sprint from home plate to right field, 20 Merkins, sprint from right field to left field, 20 Carolina Dry Docks. Sprint back to home plate, 10 Burpees.
Group 2 bear crawl from home to 1st base, 10 Merkins, backwards run to 2nd base, 10 Carolina Dry Docks, bear crawl to 3rd base, 10 LBCs, sprint to home, 10 Burpees.
Flapjack groups.
Mosey to outfield and circle up for She Hate Me. 10 minutes straight, as many rounds as you can do of Merkins x 15, Lunges x 10 each leg, flutter x 15. Audible half way through to change to Merkins x 10, Squats x 10, Peter Parker x 10. End by all pax in squat position for a loooonnngg 20 count by Run Stopper.
Mosey to picnic tables for 3 sets of 1 leg squats with one foot behind you on bench x 10 each leg, dips x 20, LBC x 20.
Mosey back to shovel flag and end with 10 Burpees.
COT
Moleskin:
Another great day at The Rock! It was great to have some of our McKee Rd Area 51 brothers with us today, as well as 3 FNGS. Great work by Hang 10, Face Off, and Double Play! Welcome to F3 and we hope to see you out on a regular basis.
A shout out to Strange Brew who posted 30 minutes early to get in some kettle bell work before any of the other pax even showed up. YHC and Brew have discussed making this a regular event on campus at The Rock so anybody interested in getting in about 30 extra mins of strength work with gear before the regular bootcamp begins is welcome. We plan on meeting up at 6:15 and starting from 6:20 to 6:50.
YHC had been on the DL for 2 weeks with bronchitis and was hopeful that I would be fine for my first workout back (that I happened to by co-Qing). But alas I made it through and was still able to breathe. Thanks to Baracus for taking the cadence counting today so YHC wouldn’t have to since I was still recovering.
New workout DMZ starts Monday 6/3, 5:30 am at the Carmel Neighborhood Park & Carmel Middle School where Governator meets.
Area 51 pool party 6/8 at Candlewick Pool. Respond to your RSVP email before Bug Eater comes and tracks you down.
Awesome morning in the gloom for 58 pax (including 3 FNGs) from Area 51 and Metro CLT to get after it #F3TheRock style! As the pax rolled in the shovel flag was firmly planted and Dredd & OBT where being interviewed by our local NBC news anchor M Mic Check (Colleen Odegaard) for an upcoming show featuring F3. With the cameras rolling and filming the entire workout, all the pax heeded TR’s preaching and put forth their best form.
The Thang:
Run Stopper Lead:
Mosey to the far end of the soccer pitches for COP:
Merkins x 20, Mt Climbers x 20, SSH x 20
Jack Webb #1, 1 Merkin & 4 Arm Raises, 2 Merkins & 8 Arm Raises, continue up to 10 / 40.
Mosey to pavilion for:
3 sets of jump ups x 20, Dips x 20, Step Ups x 10 each leg
Peoples Chair x 3 mins – Arms high and hold leg up 6 inches, swap legs, Arms high and twinkle toes – lift heels and support toes, regular wall sit.
Planks led by Dredd
Jack Webb #2 – up to 10 merkins & skip the last arm raises to 40, go to 50 for extra credit.
Hit your six for the protractor.
Mall Cop Lead:
Mosey to side of the church for 6 MOM with Rosalita x 20 straight to hold for 6″, Flutter x 20, Cumberland County Viaduct x 13 left side, 13 right side, Freddie Mercury (bicycle) x 15.
Mosey to the set of 4 cones set 30 yards apart in front of the church for:
The Beast: sprint to first cone and do exercise called x 10, then so on continuing at each cone down to #4, then turn around and do exercise at each cone back to start. Plank when done.
1) Merkins at each cone.
2) Squat Jumps each cone.
3) Carolina Dry Docks each cone.
4) Suicide Sprints back and forth to each cone.
5) LBCs each cone.
6) Bear Crawl to first cone, Crab Walk to Second Cone, Sprint to 3rd Cone, then Burpee Broad Jump back 90 yards. (Crowd Pleaser)
Two Line Indian Run around the perimeter of the parking lot, then Jail Break last 150 yards to Shovel Flag.
COT
Moleskin:
Another awesome morning in the gloom at The Rock to make a downPAINment on the day. The pax did a great job today with the distraction of the cameras rolling and kept good form throughout. Thanks to Tiger Rag for preaching good form and having the pax in good shape to make F3 proud! It was great having some of our Metro CLT brothers down for the morning. Yes brothers, there is life and a sustainable society below Fairview Rd.
As soon as we know the show air date on NBC from the filming of this mornings workout and the interviews we will post it on the website and send out some tweets. There may even be several F3ers in studio on set for the show, so be on the lookout to set your DVRs.
There were many Larry Birds today but by far the best performance was by Ricshaw, Stage Coach’s 2.0. They both doubled down by posting at Stonehenge at 6:00 and coming straight over to The Rock afterwards. Toward the end of the Beast YHC called for a suicide sprint to each cone and the whole pax got smoked by a quadruple Hate! STRONG job little brother, STRONG!
OBT had a secret award ceremony as he had made some special Double Down GoRuck fire and snow patches made for the 4 pax, including Area 51’s The Shore, who participated in both GoRuck Challenges. Another super strong showing and now they have some sweet patches to show for it. Well done gents!
Great 3rd F prayer by Dredd with a ball of man at the end of the COT! Please keep the following pax and families in your daily prayers as we lift each other up: Matlock and his daughter, Coal Miner’s Daughter and his daughter, and Cotton Mouth and his wife.
Announcements:
We are continuing to collect workout clothes for the Charlotte Rescue Mission workout and childrens books for Billingsville Elementary. We are now in full signup mode for the next GoRuck Challenge on August 2nd and for the USMC Mud Run in October.
Until Next Time!
The shovel flag was thought to have been firmly planted (but apparently not firm enough for the wind) and 35 of Area 51’s finest ventured forth in the windy gloom to make a downPAINment on the day.
The Thang:
Mall Cop Lead:
Run to the launch pad for COP (all in cadence): SSH x 30, Imperial Wokkas x 25, Merkins x 15, Mt Climbers x 15, Squats x 25
Run to the base of the hill at the soccer fields for:
Jacobs Ladder with increasing burpees from 1 to 7 at the top. Plank when done, Regular, left arm high, right arm high.
Run up & down the hill 5 times with squat jumps w/ knee tuck x 5 at top, merkins x 5 at the bottom. Plank when done.
Backwards lunge walk up the hill, backwards lunge walk down the hill x 2. Get in a low squat and hold at bottom when done
130 yard combo as follows: 30 yard bear crawl, 30 yard crab walk, 30 yard lunge walk, 40 yard burpee broad jump.
130 yard sprint back to and up the Jacobs ladder hill and 40 flutter kicks at the top on your own.
Handoff to Donkey Kong.
Donkey Kong’s Lead:
Mosey to field & circle up.
20 burpees on your own.
Plank.
Jack Webb ladder up to 7 and back down.
2-column Indian run to back parking lot/ball field area.
5 burpees on your own.
Split into groups of 5-6 for Parking Space Suicides – each group starts at the end of a parking row and runs out and back suicides to each white line up to 20 parking spaces. (Crowd pleaser)
Mosey over to baseball field, avoiding the ant hills.
Flutter kicks x 40 & 10-count hold, LBC
The return of Jack Webb’s – starting with 8 push-ups / 32 arm raises and working down to 1 push-up / 4 arm raises.
Run to picnic tables past the shovel flag (someone in the pax notices it’s been blown over by the wind) and the pax dishes out verbal abuse to Mall Cop as well as punishment. More on this in the moleskin.
3 sets of 10 jump-ups / 10 decline merkins / 10 LBC’s.
Plank.
Run back to start.
COT
Moleskin:
Another great day at The Rock as we have a strong pax of guys ranging from young 2.0s up to our war daddy Iron Horse. Welcome to our FNG’s IPTAY, Howard’s Rock, Sawyer, and Huck Finn. One would have thought that Tiger Rag posted with two Clemson names, however TR posted earlier at Stonehenge. IPTAY put forth a massive effort on his first posting and we look forward to having you back out for many more downPAINments in the gloom.
YHC thought I had firmly and securely planted the shovel flag when we first arrived on campus. However mother nature decided the wind was going to constantly blow and uprooted Old Glory during the middle of our workout. As we ran past one of our pax noticed and started yelling at YHC to drop and give them 50 merkins for punishment. However as we were running past the parking lot Skywalker noticed the railroad ties and thought it would be better punishment for YHC to throw one over my shoulders and run the rest of the way to the picnic tables and benches with it. Then the heckling commenced and YHC heard pax yelling to find some stones to throw at him before he’s crucified. Ah the love we feel and dish out to eachother! YHC thinks I would have preferred the 50 merkins.
Everyone loves it when Jack Webb shows up, but Jack Webb 2 times within 30 minutes during a workout is unsavory Donkey Kong. There was also much grumbling as DK ordered out a 20 parking spot suicide that seemed to take forever to run. I think BS stands for “Great Stuff” as this really got the O2 deprivation going!
Announcements: Let’s keep Cotton Mouth’s M and family in our prayers as she will be having surgery and recovering out in Dallas over the next several weeks. Also keep Coal Miner’s Daughter and his family in our prayers as well.
New Thursday Area 51 workout Hydra launching 5/9/13 at OP Elementary on Rea Rd just down from the Colony Place shopping center, launch is 5:30. Park on the left side of school towards the back of the track. 2 heads of the multi-headed beast will be Qing the workout this week: 49er and Donkey Kong! Come and get some if you dare!
3 Pax appeared in the drizzling gloom by different means of transportation (some on bike, others by car) to survey the AO (Area of Operation) and test out the facilities of OP Elementary!
The Thang:
Not going to give away too much here except it was a great workout by 2 of the 3 heads of Hydra. You’ll just have to post next Thursday, 5/9/13, to get some of what is sure to be one of the toughest workouts of Area 51! Great campus with lots of amenitites sure to make your arms fall off, YHC is already sore from this mornings campus tour / walk through.
Moleskin:
It was a perfect morning to run with 2 of the 3 heads of the new Hydra workout. All 3 site Q’s (Bug Eater, Donkey Kong, & 49er) are alumni of the GORUCK class of 421 in February and this will certainly be a weekly beat down by them and several veteran guest Q’s. This was a fun but very difficult workout and will be a tremendous beatdown each week. We had fun doing it this morning, but YHC’s not sure you are cut out for it. We’ll do this workout, but maybe you should just skip it and fartsack! But if you think you are F3 man enough then this just might be the Thursday workout for you.
The following are the words of our very own Donkey Kong on how this workout got it’s name: “The Hydra of classical mythology was a fearsome, multi-headed beast. F3 is a strong body of men with many standout leaders. Cut off one of the Hydra heads, and 2 more sprout forth. If an F3 man falls or stumbles, either physically during a workout or spiritually / emotionally in some other aspect of his life, there are 2 more right behind him to pick him back up. The longer the Hydra is battled, the greater the force is multiplied. The greater the problem or challenge, the more forcefully F3 as an organization leverages its resources, skills, and determination to achieve the desired result. Thus the name of our new workout, Hydra!” Wow, who knew Donkey Kong was such a deep thinker!
So come on out next Thursday, 5/09/13, for the hard launch of Hydra at OP Elementary on Rea Rd just down from the Colony Place Shopping Center. Gather at 5:20, Launch at 5:30, COT at 6:15. That is only if you’re man enough!