20 men got loose at the inaugural Flex workout.
The Thang
Mobility
Bands
Moleskin
20 souls showed up with confused faces for Area 51s first mobility work out. Many of us over the last year or so have discussed the need to take better care of our bodies. Nagging injuries seem to be more frequent as we age. So with all the confidence in the world and absolutely no knowledge on how to Q this type of work out I decided to start it and see what happens. Feedback has been good and I think we can benefit from this. Especially as many of us begin our training for BRR and other running events.
A preblast went out last week with things to consider bring. IE mats, foam roller, bands etc. Well, Rock Thrill showed up today with all of them and a skull cap. There were no yoga pants but TR did de pants himself in the beginning. Whiplash did a great job leading. It was very informative and I think it opened some of our eyes as to what areas we need to be taking care of.
I appreciate Whiplash stepping up to lead these first few workouts. It will help us get some basics down as we work to improve. If he had not stepped up we would have been watching a p90x stretch video and have had to think up a nickname for Tony Horton. This still could happen. I did notice electrical outlets under the pavilion.
Next Monday we are going to do a good bit of foam rolling work. If you don’t have one go get one. They really do help.
Thanks to the guys who supported the launch
T Claps to me and TR for running 12 miles before the work out.
Radar
We are going to be starting a new workout on Monday June 2nd . The focus will be on isolated strengthening of legs and flexibility/mobility. This is perfect timing for BRR training and for those of us amongst the pax with injury problems due to flexibility. Let me know if you are interested in Qing this type of workout.
Here is some more info
Workout Name- FLEX
Description: Flex is a recovery and mobility workout that will incorporate rehab/prehab movements such as stretching, foam rolling, balance work, stability balls, recovery bands ant the like. The goal is to address current sore spots and to work to prevent future ones.
Location: Calvary
Time/Day- 0530 on Mondays
Duration- 45 minutes
Other Items- Items you may want to bring: Mat, Stretching bands, Yoga Block, Foam Roller
-Radar
Unknown # of men showed up to do this:
Mosey To Front of Theatre
Mosey to Fountain
Mosey to speed bumps (partner up for pain stations)
Two backward runs up the hill
Mosey to COP
Mosey Back to SBs
Indian run back back around Targetr towards the AO
Jail Break last 100 yards
Mary
Moleskin
Strong group today. I enjoyed leading. YHC had to take two pulls off the enhaler this am to keep the bronchitis at bay. Good thing I did because this was a fast paced one. Lots of Larry Birds out there today. (I have bronchittis…) 3 dudes showed up for KB. 2 of them actually did it. That same 3rd individual also refusniked mary at the end.
Spackler, (3rd individual mentioned above) did crush the jail break. Hair Ball was right on his tail though. Hair Ball was also able to complete Mary.
There was not a lot of mumble chatter today so I will take that as an indication that the PAX were sucking wind.
Thanks for letting me lead.
10 Strong showed today
The Thang
StageCoach Q
Warmup: Jog around track and thru back gate over to the Yellow Rose parking lot. Mix in some backwards run and karaoke for good measure.
COP:
1 legged burpees x 10 (R)
1 legged burpees x 10 (L)
Deck squats x 10
Groiners x 10
Ski abs x 20
Plank walk – 1/2 circle around COP CW
Mountain Climber x 20
Plank walk – 1/2 circle around COP CCW
Peter Parker x 20
Parker Peter x 20
Jog back to school parking lot
Partner up for leg circuit:
P1 – perform called exercise
P2 – run 1 lap around parking lot
Round 1: Side step ups R
Round 2: Side step ups L
Round 3: Butt raises R (lay down and 1 foot on beach and other foot in air, raise and lower hips/rear)
Round 4: Butt raises L
Upper body circuit on bench:
Round 1: derkins/dips/incline merkins x 20 each
Round 2: derkins/dips/incline merkins x 15 each
Round 3: derkins/dips/incline merkins x 10 each
Round 4: derkins/dips/incline merkins x 5 each
Radar Q
Painstations set up on basket ball Court
P1 does pain station while P2 does 100 yard run, 10 burpees and then come back and flapjack
Pain Station
We just kept cycling through this for 25 mins
Mary
Flutter
Dollies
Ski Abs
Mountain Climbers
Moleskin
Strong group out there today. Stage Coach had our shoulders screaming over by Tuesday Mornings. We were all soaked through with in 5 mins. The humidity was thick today.
YHC tried to push it on the runs only to be overtaken by Mighty Might and Splinter every time. Disclaimer: I have a chest cold and I am older. And slower.
Things got a little weird when the soccer families started rolling in and setting up chairs right next to where we were doing the 100 yard runs. We paid it no mind. Pretty sure I heard a mom asking her husband why he wasn’t out there. Then she just stared at mighty might like he was a piece of meat.
Another weird moment was the little girl and mom playing on the swing set where we had the punching bag hanging. Poor kid got Gummys sweat all over her.
None of these top the really weird moment when philmont starts screaming these god awful noises (you all know the noise) while doing hairburners. I was on the other side of the field and could hear it clearly. All of the soccer families looked terrified. This is the moment YHC said we better take it up the hill for some Mary.
Thanks for a great morning guys. Look forward to doing it again soon.
There were no dead bodies
Announcements
Philmont is close to his goal. He called on all pax to give him crap if he looks to be slacking. Do it
9 strong did a lot of running today.
The Thang
(The idea was to cover the parking lot. There are medians that break each lot and they run aprox 100 yards each way. )
Mosey around at a good pace and end up over by the front.
Circle Up
40 SSH (cadence)
40 Butt Kicks (cadence)
30ish Mountain Climber (cadence)
10 Merkins on your own
20 Squats on your own
1rst median = Sprint to end and do jump squats until everyone finishes and repeato
2nd median= Karaoke left Leg until the end- Turn around and karaoke right leg
3rd median- Backwards Sprint to the end- Forwards sprint back
4th= Bear Crawl 50 yards, Backwards bear crawl 50 yards, and then sprint all the way back
5th median= Burpee Broad jump 40 yards, sprint 60 and turn around and sprint 100 back
6th median= Partner 1 sprints all the way down and back P2 does a called exercise
7th median= Suicides using each tree as a point. (11 trees)- (at each tree we did 5 squat jacks)
8th median= Suicides using each tree as a point. (11 trees)- (at each tree we did 5 diamond merkins)
9th median= Partner 1 sprint all the way down and back. P2 does ski abs (flap jack)
10th median = Partner 1 sprint all the way down and back. P2 does high jumps(flap jack)
Mary
Slow and fast cadence freddy mercury
Flutter
Dolly
Moleskin:
YHC posted last night to bring smoke boots today. We moved constantly. I told the pax that I did not have a plan but I did have an idea as to what we were going to do. Goal was to have a high heart rate the entire time. I think for the most part this was accomplished. Intel crushed it today. Utter sand bagged until the end. Spackler shouted god is watching you several times. Good group and not a great deal to report. Everyone worked hard and there wasn’t much mumble chatter. Thanks for letting me lead
Announcements:
None
11 Hombres fuertes para trabajar hoy en día.
Jamboree
Indio Q correr de un lado a otro de la pista
de Círculo un poco de dolor. Muchos merkins
½ milla 11s. Burpees y Q paso ups
Radar
Socio
P1 ejecuta los suicidios mientras que P2 no llama. Colgajo gato hasta que número al que se llama es golpear
sacos de arena y nos hizo un montón de pecho y hombros
molesquín
estoy corto de tiempo, así que esta explosión no es mi mejor esfuerzo. Yo pensé que sería puesto en Español, de modo que cualquier persona que pueda leer, creo que me esfuerzo mucho en ella. Yo no. De hecho estoy escribiendo esto durante mis hijos béisbol práctica. Realmente es viento. Yo creo que esto será suficiente para buscar palabras como tenía muchas cosas que decir. Buen grupo hoy.
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Golf
desafío para Socios próximo mes en
libertad vigilada Día Cero% 2C Purple Haze% 2C Tiger Rag Frasier% 2C% 2C Larga Distancia Jambore
Posted on Behalf of Mermaid:
23 (1 FNG) in attendance for a balmy beatdown. QIC filled in for Radar, who is on DL this AM with hurt back. Several PAX completed pre-work. KB group: TR, Spackler, Bananas (few others). At least two PAX arrived on foot. Hard to recognize PAX without hats and sleeves.
Thang:
Mosey to far end of soccer fields for COP:
15 Burpees OYO
Merkin set 10 each in cadence:
Regular/Wide/Offset left forward/Offset Right forward/Diamond
Mosey to base of hill at front of soccer field
Triple Nickel
5 Jump Squat
Run up hill
5 Burpee
Back down hill (1 set) 5x
Plank-o-rama: RAH/LLH/switch/6 inches/10 count/5 merkin
Divide into 2 groups near pavilion
Group 1 Bench Set: 15 Jump Up/15 Dip/15 Derkin
Group 2: One lap from pavilion to far light and back
Switch
Repeato
Plank-o-rama: RAF/LLH/switch/6 inches/RLH/10 count/LLH/10 count
Mosey to Rock Pile and grab a rock
25 Bicep Curls (cadence)
30 Overhead Press (cadence)
Drop Rock
30 Carolina Dry Dock(cadence)
Pick up Rock
25 Overhead Press (cadence)
30 Bicep Curls (cadence)
Mosey to hill at soccer field
Triple Nickel
5 Hand-Release Merkin
Run up Hill
5 Squat
Back down hill (1 set) 5x
Plank-o-rama: Right hand back pocket/Left hand/6 inches/10 count/5 merkin
Back to pavilion
Repeat 2 group Run/Bench set (Each group 1 each run/bench)
Mosey to start point parking lot for Mary
LBC x30 (cadence)
Protractor (approx 90 seconds)
Heals to Heaven x20 (cadence)
Plank for last 60 seconds
Optional: Swap merkin for plank to close out
Moleskin:
Great weather today. Mid-60’s with light rain is about perfect. Good group of men this morning. Strong work by all PAX, including 1 FNG, Rascal. Get back out there again soon. Tell your friends about F3 and get them to come out. Boutique, please make sure you get Rascal’s email address to Baracus or Young Love. Iron Horse told YHC that the workout was Old School this morning. YHC on hunt for new material. Weather is getting nicer. Put the strong EH on those men you know that need F3. Weather will not be an excuse much longer.
Announcements:
•HDHH at Taco Mac in South Park tonight. 35 cent drafts.
•03/22/2014: Brain Cancer Research Run at Freedom Park. See below from weekly email:
Fighting Brain Cancer for Bill Chepul
From Chelms: “Abacus and I have formed a team to raise money for brain cancer research to support our younger brother, who has Stage IV brain cancer. We realize the Bobcats event is that day and the Spartan Sprint is on Sunday but hoping a few of the pax are able to join us or make a donation to our team. Link is http://www.braintumorcommunity.org/site/TR?px=3408952&pg=personal&fr_id=2291&fl=en_US&et=nUO88gVsYeG8mCgCuTqQlQ&s_tafId=68694 or see the Races Forum at F3Nation.com for more information.”
•3rd F Lunch Group in Southpark 04/02/2014 (Wed) at 12:00. Hops, Semi-Gloss, Splinter on Q. True Measure of a Man is first book.
7 regular dudes and 4 studs showed up to work today.
The Thang
Baracus Q
Put a Ruck on or Grab a Sand Bag and mosey over to the front of the school for some legs. Partner 1 runs around the lot while partner 2 does called exercise until they get back. Flap Jack
Called Exercises
Then We did some Jack Webb for Legs. Squats and Knee Tucks
Radar Q
Mosey Back to the soccer fields
#1.
Partner Drag 40 yards out. Flap Jack and go 40 yards back.
Rucks did casualty drags here. (One pax lies on his back and plays dead. Other Pax grabs the handle on the top of the Ruck and drags him. Flap Jack for the 40 yards back
#2
Everybody gets on line. You either had a Ruck on or you carried a Sandbag. Run 50 Yards and start the called exercise. The last man to get to the stopping point knocks out 25 while the other pax keep going. Once the last man finishes and starts running everyone else gets up and starts running 50 more yards and do the next exercise the same way. Once the last man does all his reps all pax sprint back 100 yards.
Called Exercises
Mary
Cherry Bombs and J Los for 5 minutes
Moleskin
Lots of fun out there today. Baracus got our legs nice and warm straight out fo the gate. He did this while wearing a mix matched track suit ensemble.
Probation was like 20 minutes late and cheated his body. Stage Coach showed up early to get a couple of miles in. TClaps
YHC was a little concerned about Qing with his Ruck on. I don’t like to be behind the group. Problem solved by making the other guys carry sand bags. Everyone suffers.
YHC gave Bull Dog his moneys worth on the casualty drags. I played real dead. Funny British sounds coming out of him.
Announcements
1. Mud Run Time trials coming soon
2. BRR- Get with Baracus
3. Go Ruck- Get with Dora
Upate: Weigh in will be next Wenesday 1-29 at Skunkworks. If you owe money bring it then. If you cant make the weigh in then coordinate with myself or Tiger Rag to get scheduled before. Wenesday is the last day. Good Luck and eat at alot this weekend
——————————————————————————————————————————————-
Starting January 1st Area 51 will have an 8 week weight loss competition. Here is how it works- You pay 40 bucks (20 for the 1st 4 weeks and 20 for the next 4 weeks) and get weighed at the Death Valley convergence on January 1st. On January 29th you will weigh again. At this point the 1st and 2nd place winners will be determined. (80/20 method will be used for winnings. See below) We will use percentage body weight loss calculation to determine the winner. This makes it fair for all. (See below example).
Rules-
.
Let me know in comments if you are in. I will get there at 0630 for the early weigh in. Maybe someone will step up and lead a KB workout to keep you busy. We will also do weigh ins after.
The following have hard committed
Radar, Semi Gloss, Dora, Tiger Rag, Soul Glow, Spackler, Bannanas
Example of how calculations will work: Pax #1
Starting Weight- 235
4 week Weight- 222
Loss- 13lbs
13/235=.0553
.0553*100
Percentage Weight loss- 5.53%
Pax #2
Starting Weight- 185
4 week Weight- 172
Loss- 13lbs
13/185=.070
.070*100=7.02
Percentage Weight loss- 7.02%
In this scenario the two Pax lost the same amount of lb’s but PAX # 2’s Percentage was higher. He wins
Example of how Payout will work:
Assuming 20 PAX pay $40 January 1rst the total pot would be $800
January 29 weigh in- 1rst place get 80% of $400 and 2nd Place gets 20%
Feb 26th weigh in- 1rst place get 80% of $400 and 2nd Place gets 20%
15 Pax woke up early for some flap jacks.
The Thang
Fletch Q (Fletch hasn’t sent me his routine so here is my best recollection of what we did)
Partner up and grab a rock. Mosey over to the fields.
Flap Jacks
We did the below exercises with rocks while the other ran the width of 3 fields and back
Push Presses
Sqauts
LBC
Merkins
Flutters
Curls
Good Mornings
Up Right Rows
Rock Hops
Tricep Extension
Narrow Merkins
Wide Merkins
Radar q
Stay with Partner
Run up to the parking lot and grab sand bags
Mosey over to the shopping center parking lot
Flap Jacks
#1
P1- Forward and backwards lunges on right leg
P2- Run to the stairs with sandbags. 10 squats at the bottom and 10 squats at the top. run around the parking lot and back to you partner.
Switch
#2
P1- Forward and backwards lunges on left leg
P2- Run to the stairs with sandbags. 10 squats at the bottom and 10 squats at the top. run around the parking lot and back to you partner.
Switch
#3
P1- Jack squats
P2 run with sandbag to the end of the lot and back
Switch
#4
P1- calf raises
P2 run with sandbag to the end of the lot and back
Switch
#5
Run over to the entrance
P1- LBC
P2- up the hill and back with the sandbags
Switch
#6
P1- Ski Abs
P2- up the hill and back with the sandbags
P1- LBC
P2- up the hill and back with the sandbags
Moleskin
We had a good crowd today and as the title suggest a good deal of new additions. Haven’t had an FNG in a while. Welcome Ben (Mugatu). We hope to see you out there again. Hopefully you don’t take offense to comments about your Umbros. Those are always a solid choice for any workout. Whiplash rocked a checkered pair two weeks ago. Thank your neighbor Mermaid for your nickname. First thing he says about you is you used to be a male model. Friends like those…….
Probation, rolled in at the last minute hoping no one would see him in his pink convertible love bug. It had the flower on the dash and Chicks Rule sticker on the back. When he left I swear I heard Avril Levigns “Boyfriend” blasting from the stereo.
Spackler announced he cant make babies anymore after being neutered. He shaved his head in a rage of depression.
Tiger Rag as always, was respectful of the Qs and didn’t make any suggestions or comments about how he would do things. He was pleasant as always…..(Sarcasm)
Fletch played to his strength and had us running early. YHC tried to challenge him on one sprint and both of my quads exploded 30 meters behind him.
Thanks for the co Q today Fletch.
Announcements
Joe Davis run. Sign Up
Christmas eve Convergence. All Pax go to Skunk Works
Next Saturday Olympus comes home to Day Zero. 0630-0800 Bring Gear and a vomit bag