The ThangaLang
Mosey with some butt kicks, high knees, and karaoke mixed in
Circle up
50 cadence SSH
25 mountain climbers
5 rounds of 10 second 6 inch hold followed by 10 quick merkins
Mosey back to the parking lot
Get in groups of 3. Grab a plate and a sand bag.
P1- Hairburners across the parking lot towards the hill. Run up the hill and back down. Hairburners back to your group
P2- Sandbag Work- Overhead press
P3- Run around the parking lot.
Flap Jack until everyone does each exercise
P1- Hairburners across the parking lot towards the hill. Run up the hill and back down. Hairburners back to your group
P2- Sandbag Work- up right rows
P3- Run around the parking lot.
Flap Jack until everyone does each exercise
P1- Hairburners across the parking lot towards the hill. Run up the hill and back down. Hairburners back to your group
P2- Sandbag Work- Overhead press
P3- Run around the parking lot.
Flap Jack until everyone does each exercise
P1- Hairburners across the parking lot towards the hill. Run up the hill and back down. Hairburners back to your group
P2- Sandbag Work- Walking Merkins
P3- Run around the parking lot.
Flap Jack until everyone does each exercise
P1- Run with the sand bag across the parking lot towards the hill. Run up the hill and back down. Run back to you group
P2- Carolina Dry Docks
P3- Run around the parking lot.
Flap Jack until everyone does each exercise
P1- Run with the sand bag across the parking lot towards the hill. Run up the hill and back down. Run back to you group
P2- Knee Tucks- Counting out loud
P3- Hold 6 inched until P2 gets to 10 knee tucks then do 10 merkins
Flap Jack until everyone does each exercise
P1- Hairburners across the parking lot towards the hill. Run up the hill and back down. Hairburners back to your group
P2- Sandbag Work- Curls
P3- Run around the parking lot.
Flap Jack until everyone does each exercise
The hairy funny looking Moleskin
Good group out there today. Pretty quiet once the hairburners started. Not a lot to say except that it hurt. At least it did me. Thanks for letting me lead
Announcements
Strawberry to take over for Spacker as RY site q
Sign up for the Joe Davis run. Best race shirt in town
Christmas Party this Saturday. Bring canned goods. Plenty of spotted dick at Harris Teeter according to Spackler
6. Yes 6. Very powerful men showed up today and did work. Well 7 showed up but only 6 Powerful men did work. More on that later
The Thang
Prohibition Q
Double Time Mosey around the track
Grab a rock and head to the front parking lot
SSH, Imperial Walker, Rock Hoppers, Mountain Climber
Circuit Work
18 Curls with Rocks
18 Over Head Press
18 Over Head Tricep Extensions
Run to one end of the parking lot and do 18 push ups
Run to the Benches and do 18 dips
Run to the other end of the parking lot and do 18 sit ups
Run back to the rocks
Repeato several times
Radar Q
Pick up rocks and run to the bottom of the entrance
20 deep squats
20 Side lunges
60 calf raises (toes in, straight, out)
Run up the hill to the end of the parking lot and back
Repeat using the rocks
40 total single leg skater squats
40 total straight lunges
20 sister mary catherines
Run
Repeato
10 deep squats with high jump
Partner sled up the hill- Partner 1 pushes against P2 like a football sled
10 deep squats high jump
Flap jack partner sled
10 deep squats with high jump
Partner Pull up the hill- P1 Pulls P2 up the hill backwards
10 deep squats with high jump
Flap Jack partner pull
Pick up rocks and run them back
Circle up
20ish deep squats to a calve raise
Mary
80 Cadence Flutters
20 LBC
Moleskin
Strong group of men out there today. Prohibition got straight to it and we didn’t stop. Lots of moaning during the leg routine and the partner pulls were much worse than the pushes.
Purple Haze decides to show up in his Spear Head outfit only to give Prohibition money and leave. Seemed Sketchy. He even had a tiny little ledger for his tiny little hands. He did however donate a pair of sketchers for the shoe collection before he left. They were the very tall soul kind. You know the ones you see the lady in the office wearing on her break time walk. I looked at the tongue and it said Y9 for the size.
Welcome to Garbanzo on his first DZ post. Dude lives in the neighborhood and has never been out. I expect him to be a regular. Especially since him and Prohibition became besties after the workout because they knew a bunch of the same people. They giggled a lot as they talked
Speaking of Prohibition, So this young lady comes flying into the parking lot at 8:05, jumps out of the car and says to the group “if you don’t get this kid I am going to lose it” or something like that. We were all a little confused. Well except for Prohibition who I think I heard mumble “yes mam” as he walked over to get his beautiful baby girl out of the car.
Thank you for coming out to Day Zero and thank you for allowing us to lead.
Announcements
Holiday Party Dec 6th
20 got it done at RY today.
The Thang
Mosey a little
101 SSH- (crowd pleaser)
Mosey over to Firebirds and partner up
-100 partner left leg step ups with calf raise at the top
P1 Run 100yrd
P2 step up
Flap Jack Until Complete all 100
-Chair until everyone completes
-Repeato with right leg
-Chair
-50 partner deep squats and run
P1 Run 100yrd
P2 squats
Flap Jack Until Complete all 50
-Indian run/Jail break back to the hill where we park
-100 partner Walking merkins and suicides
P1 run suicides
P2 does 10 walking merkins then run up the hill and back. He repeats until p1 finishes suicides
Flap Jack until walking merkins are done
-100 partner merkin jacks
Same format as above except instead of the hill run we did 10 knee tucks
-50 partner tricep merkins
Same format as above except instead of the knee tucks we did 10 high jumps
-5 minutes of cherry bombs
p-1 all out sprint 50 yards and back x2
p2 cherry bombs until p1 finishes sprint
flap jack until time is up
Moleskin
Strong group out there today with some Larry Birds mixed in. Every time I show up to a Stonecrest workout I see a ton of new faces. Today was no exception. The 101 SSHs seem to get some attention and woke the calves up. Hops was a site FNG and proud of it I guess. He would not stop telling people. Apparently, he texted Spackler after to tell him too. Desperate for attention I guess. Welcome to F3 FNG 22 year old Freud (Hate, hate, hate, hate, hate, hate). Glad you came out and hopefully we will be seeing more of you. Thanks for letting me lead. I enjoyed meeting some new brothers and look forward to the next time.
Announcements
ISF fun run on Saturday
Shady person is a car at B-Town AOs. Make sure you hide your keys and keep your eyes open
Shovel flag planted firmly by Radar and waving in the rainy wind. Semi-Gloss, Radar, and Stagecoach hit the pavement for a 3.2 mile pre-run. Cane gave a quick disclaimer and we did a few laps around McGruber’s car as he pulled right at the launch time. He got out and joined us. Off we went.
Thang:
Cane Q
Lap around track, stop halfway and 10 burpees OYO
COP (IC)
SSH x 30
Merkins x 15
IW x 20
Low Slow Squats x 20
Wide Merkins x 10
10 burpees OYO
Rock Pile – grab lifting rock and circle up
Civilian Count
Squats x 15
Row x 15
Curl x 15
Overhead Press x 15
Skull Crusher x 15
Repeato
Deposit rocks
Sprints with Planks
Partner up (size doesn’t matter)
Partner 1 sprints down and back (75% effort)
Partner 2 elbow plank (tight form)
Switch and repeat until everyone has run 5 times
Repeat the lap around the track with a halfway burpee stop.
Mermaid Q
Mosey to front of school to benches
Bench Set
Jump up x15
Dip x15
Derkin x15
Repeato
Plank o rama
Mosey to back of the school
Group lap around track. Alternate between bear crawl, lunge walk, broad jump, mosey all the way around.
Mary: (IC) Heels to Heaven x20/Flutter x20/Bicycle x20/Protractor
Mosey to side of school for People’s Chair. 2×90 seconds with arms out/arms raises
Merkin set: 10x each civilian cadence. Regular/Offset left/Offset right
Jack Webb
1 merkin: 4 shoulder presses. Go from 2-10 and 8 to 40 (2-4-6-8-10)
Lap around track at 6:30 mile pace (set by Radar for about 2/3 of lap until he tired of setting the pace)
Mary (IC): Heels to Heaven/Flutter/Bicycle/LBC/Protractor/Heels to Heaven
Plank-o-rama
Moleskin
Good crew out there for what YHC considers the perfect conditions for an F3 workout. Light rain and mild temperature with a break in the humidity. Radar provided pre-workout refreshments out of the back of his truck. He even had cups for everyone. Strong Q from Cane. Nice work and a pleasure to split the workout. Mumblechatter was constant from Radar who repeatedly told YHC that he had done an independent Murph yesterday at the Y and that our workout was hitting all the wrong spots for him. Solid work by all pax today. Semi-Gloss continued his shirtless streak. He also took us out in BOM. Thanks for both. Day Zero always a good way to start the weekend.
Announcements
Check the weekly email and website. Mud Run F3 registration extended. Sign up men
17 lost some weight this morning
The Thang
Mosey
SSH 25
High Knees 20
Bridge- 20 left leg up and 20 right leg up
Squats-(10 sec hold at the bottom and 10 quick full squats) x 3 (last one we did squat jumps)
Mosey over to the hill and partner up
Partner 1 does backwards run up the hill
Partner 2 Does 20 yard out and back hairburners
Repeato X 5(Kind of. See moleskin)
Indian run over to behind the Thornhill Clubhouse
P-1 does step up on the bench Left Leg only
P2- Runs down the street and back up- it was far
Flapjack
P-1 does step up on the bench right leg only
P2- Runs down the street and back up- it was far
Flapjack
Mosey to Murderhorn.
Partner Drags ¼ the way up- mutiny and refusniks ensue
Indian Run back to Stonecrest
More Hairburners and hill runs
Moleskin
What I thought was going to be nice cool morning turned into a hot and humid suck fest. We covered a lot of ground today and the men were pretty quiet. Except for Vineyard who must have ate a box of sugar coated fruit loops this morning. That guy hasn’t talked that much during all his posts combined. It is a good sign when the 2.0s start talking smack though
After Semi Gloss showed up yesterday to DV dressed like a zoo keeper, I thought for sure he would have gotten together today. He didn’t. In fact, it was worse. I am going to spend a little time here because this can’t go on. It is like he found a 14 year olds trunk full of clothes from the late 70s and carried it back to North Carolina from somewhere deep in the mid-west. Today he sported some sort of peach colored shorts that were silky and clingy. And way too small. And way too revealing. And really gross. The top half was not much better. It was this yellowish shirt that at one time in its 40 year life had writing on it. Probably had something like Montana Bait Shop at some point. He took the verbal abuse well and announced that he would be going to OLD NAVY to get some new work out gear. (I will let you all field that one in the comments). For a visual of this think Jim Baluchi stuffed into a really bad youth basketball outfit from the 70s. However, when the bell rang he got moving and finished strong. He also brought out an FNG. Welcome Grey H. (aka Disco Duck). Sorry you had to see what we did.
The hairburners were pretty terrible today. An audible was called and we had to break the sets of 5 up between the beginning and end of the workout. YHC asked Tiger Rag to meet him over at muderhorn as the plan was to do them up the hill. I get a text 0450 saying meet me at the theatre. I roll up and he states that it will make too much noise for the houses that are set back 50 yards from the street. I was questioning the thought but he said something about them being his plates and he is a rule follower, and in charge, and that we were not doing it. So we didn’t. I think we would have been fine. I need to buy my on plates.
Do not let Philmont have the floor at the end. YHC asked how he was doing with his goal and we got way more than we all bargained for. What you do in your bedroom should stay there
Larry Birds galore today but I still had fun. Thanks for letting me lead.
Announcement
Sign up for the Mud Run
12 tight legged men showed up to go through 45 minutes of torture.
Today we did some isolated strength training with the bands then some more AIS stretching. For an “easy” work out Flex seems to get a lot of groans and whining. YHC included. I am convinced that the majority of Area 51 are just not flexible. Maybe that is how men are supposed to be.
Spackler is back from his weeklong trip in Ireland. He looked rough, swollen, and defeated. But, impressively he showed up the day after getting in late yesterday. Those 20 lbs should come off in no time Spackler.
Bug Eater let YHC borrow one of his stretch bands. It was a rope that he either pulled off his donkey on the way out or one he made himself out twine. It was a ugly little thing.
Announcements
Convergence work out Friday
Sign up for the mud run
Come join us tomorrow and see how you have grown or where you go from here.
Details Below
The Day Zero Challenge
We all dedicate a great deal of discipline, time and effort into participating in F3 workouts. Purple Haze and I want to help you measure your results on a regular basis. The event will consist of several exercises completed over a 1 hour period. It will be the same every time we hold the Day Zero Challenge. (We are thinking every 8 weeks or so). The clock will start at 0700 and end at 0800. You will measure how far you get within the cycle. And then the next time you do it try to exceed your last.
There will be no coupons, sandbags, etc. It will be just you, your body and your mind. I think it is a safe assumption that the exercises chosen will be difficult and so will the amount you have to do. We wouldn’t call it a challenge if this wasn’t the case.
There will be no heroes in the back blast or scores posted. If you want Purple Haze and I to keep track of how far you get then we are happy to do so. That way you do not have to worry about tracking your improvement.
Things to consider:
If you need to warm up, show up early and do so. The clock will start at 0700. We will have a timer out there so everyone is on the same page. We may even have some tunes going. (requests for music is acceptable but nothing promised. Keep it clean)
We will meet in a COP on the lower fields. This is where we will start. The exercises and clock will be posted so you can see.
2.0s are welcome but keep in mind that the purpose of this is for you to progress as far as you can within the hour time allotment.
Good form is always a topic at Area 51. Especially when certain individuals are present. You should know the right way to do the exercises. No one will call anyone out. Integrity is expected in everything we do. This is about you only. (Of course, I am sure there will be some healthy motivational banter out there too.)
Bring water because you will be smoked at the end of this.
Here is an example of how it will work. The sequence has not been determined yet but will be soon. Each set of exercise is followed by a lap around the track. (The lap will consist of every inch of the cement track. If you stay on the outside edge you will be fine. I note this because there are places where you could cut across (basketball court). We will try to put some cones out to guide you)
COP-
Exercise #1-
100 Burpees
Take a lap.
Exercise #2
100 Squats
Take a lap
It will go on like this until one hour expires. We hope to see you all out there.
The Thang
Hairballs Q
Mosey over to the track
Catch me if you can around the track with jump squats
Catch me if you can around the track with deep squats
Mosey to the benches out front
P1- does jump up
P2- runs around the lot
Flap Jack until you get 100 jump ups
P1- does calf raises
P2- runs around the lot
Flap Jack until you get 200 calf
Lunge Sqaure
Forward lunge 30 yards then left then back then right
Mosey to the wall for some peoples chair
Radar Q
Mosey to the car and grab sandbags
Catch me if you around the block. Runner carries sandbag while partner does Merkins
Fast teams circle back until everyone finishes
Mosey on to the soccer fields
P1- 10 sec hold 6 inch merkins. 10 military merkins. Alternate this until partner gets back
P2- 100 yard suicide. 3 turning points
Flap Jack
P1-walking merkins over the sandbag
P2-suicides. Flap jack
P1- elbows in overhead press with sandbag
P2- bear crawl 30 yards and back
Flap jack
P1- 10 wide / 10 reg / 10 military. Keep rotating until partner gets back
P2- all you got 100 yards and back with sandbag
Flap jack and repeato
Mosey back and do a little Freddie mercury
Moleskin
Good group today. I was a little concerned about Hairballs q when he had us marching like the red army. But that faded quickly once the leg beat down began. I had no plans to work the bags today but two FNGs had to get some of that. Spackler continued his normal heckling. It’s amazing to see someone refusenik 80% of all workouts and still call out others effort. Welcome Bare Naked and MacGruber. Hope to see you out again soon. Welcome back Probation. Good to see you and your robocop leg.
Just Kidding about the Best Back Blast Ever thing
Radar
25 men came to work today and got it done.
The Thang
Mosey across the street to the church parking lot.
COP
30 (Cadence) SSH
60-70 (Cadence) “toes in” calf raises
Partner up with similar speed individuals. And form two separate columns
Mosey back to the road. Column 1 races Column 2 in indian runs around the campus (Different Directions). First complete group back wins.
Loser- gets 20 burpees winner gets 10
Mosey over to the church and get in groups of threes. (Sand Bags await)
#1
P1- Run Around the Church with Sand Bag and finish up and down a flight of stairs
P2- Merkins Jacks until bag runner returns
P3- Carolina Dry Dock until bag runner returns
Repeat this (3 times) until everyone goes through the cycle
#2
P1- Run Around the Church with Sand Bag and finish up and down a flight of stairs
P2 and P3- rotate 20 yard partner drags until bag runner gets back
Repeat this (3 times) until everyone goes through the cycle
#4
Mosey over to the parking lot with sand bags. Here we did the same type things except the bag runner did suicides with the medians as turning points. Last turning point was the top of the hill. There were 3 turning points about 20 yards or so apart
P1- Suicide runs with bags
P2- Knee Tucks
P3- Ski Abs
Repeat this (3 times) until everyone goes through the cycle
#5
P1- Suicide runs with no bag
P2- Triceps Merkins
P3- Overhead Press with Sand Bag
Repeat this (3 times) until everyone goes through the cycle
Jail Break back to AO with all bags.
39 merkins to honor Alfs birthday
Our very own British puppy called YHC earlier this week to inform me that he was injured. He started talking about how he was worried about his Q on Friday. These were all attempts to get YHC to fill in which I was glad to do. It took a while though to get him to calm down. He just kept saying I am scared to Q on Friday.
There was a little mumble chatter during the warm up at the beginning of the calf raises but I began to see the grimaces once we got into the 50s. After that it was fairly subdued. T Claps to Busch, Alf and Good Hands for grabbing the 100lb punching bag even when there was 35lb sand bags left over. Over achievers. It was visible after a while that they got their monies worth. So did the bag apparently as the seams are all busted up.
It has been a few weeks since I have gotten out to Kevlar. I was glad I did it. Always hard work going on and lots of things to get into. Also, it’s nice to get the sand bags out to the PAX that don’t play on Saturdays. Thanks for letting me lead.
13 Men showed for a pianful work out
The Thang
45 minutes of awkwards movements on a foam roller and 45 minutes of awkward sounds.
Moleskin
Even though we didnt leave the ground this one hurt. I think the wisdom with the foam roller is if it hurts when you do it then you need to be doing it. Purple Haze showed up with what we all believed to be the tiniest foam roller ever. It was like a little elf foam roller. I asked him if the store he bought it at had a little tiny door. No response.
Radar