Author Archive Radar

Am I Beating You!?

6 men showed up and Long Distance whiped the floor with all of them

Iron Horse Q 

Run ~100’s and at each end doing one segment of ‘broken burpees’:

  – Deep Squat x 15 

  – Frog Leap x 15   

  – Merkin x 15        

  – Jump Squat x 15

(therefore 4 100’s for 1 round)

Next round, doing x10 reps.

Third round doing x5 reps. 

(therefore 12 100’s for full set)

Next Set:

  – Bottom Squat x 15

  – Merkin (bottom count) x 15

  – Rev Lunge (each leg) x 15

  – CDD x 15

Next round, doing x10 reps.

Third round doing x5 reps.

(12 100’s)

Next Set:

  – Dolly x 20 + wide merkins x 10

  – Flutter x 20+ diamond merkins x 10

  – LBC x 20 + wide merkins x 10

  – Rosalita x 20 + diamond merkins x 10

Rinse and Repeat

(8 100’s)

Radar Q

Run over and get a rock and partner up

• 100 grown man sit ups while partner holds feet and does ski abs. (100 each)
• 100 yard plank walk. 20 in and out abs at the 50 yard mark and switch the lead arm for the next 50. Sprint all the back and do 20 knee tucks
• 50 partner Louganis with rock. Feet to feet P1 lays back with the rock over his head. Up and hand off to P2
• 150 cumberland county….. Do 25 sprint 30 yards Do 25 Sprint 30 and so so on until you hit the 150
• 50 partner russian twist. Sit next to each other and hand of the rock in the middle. We broke this up in sets of 10. Do 10 Pick up your rocks and run 30 yards or so and do 10 more. Keep doing this to you hit 50
• 100 twisting knee ups on the pull up bars. P1 does 10 while P2 does ski abs or knee tucks. Switch every 10

Moleskin

Small group today so no one could hide. Semi Gloss mentioned this on the first 100 through weird noises and moans. Everyone was a bit shocked to see Bulldog show up at Day Zero. He hasn’t been back since the first DZ challenge. He made himself at home and promptly broke wind right in my face as I held his feet for Grown man Sit up. The Brits have no couth. It reeked of bad tea and crumpets.  To make it worse as I turn my head to escape it Semi Glosses shirt is up around his neck fully exposing himself.

Long Distance has found his exercise. I anticipate his next Q to be a full 45 minutes of plank walks. He lead the pack today and let us know about. “ Am I beating you?” “ I finally have an exercise I win at”. I have always appreciated humility. Nice work out there today LD. I guess I should talk about Purple Haze because if I don’t his feelings will be hurt. So here it goes. Next time you are around PH and someone calls knee tucks watch him. It is extremely awkward and painful.

Iron horse never disappoints. He apparently is starting his own clothing line and patch business. He was sporting his very detailed go ruck shirt. “ This little square here represents the concrete that was on the pole…..” “and this cobra over here….” #toomuchspearhead.

Fine work by all today. Thanks for the opportunity to have me and Iron Horse lead.

Day Zero Challenge next week

Ball So Hard!

 The Thang

Warm up lap around parking lot while we wait for Fletch

COP:

• SSH
• Seal Jacks 
• 1 legged Burpees x 10 Right
• 1 legged Burpees  x 10 Left
• Merkins x 10
• Hold Plank
• Mission Impossible (add Peter Parker) – AMRAP

Jog down to basketball court  

Free Throw Shooting Contest:

All pax perform exercise until the shooter makes free throw

• Merkins
• Diamond Merkins
• Burpees
• CDD
• Rock Curls
• Rock Tricep extension
• Rock Overhead press
• LBC’s
• Wide arm merkins

Pax do suicides until Spackler makes another free throw.  Too short, he made the first one.  Pax runs suicides until Baracus makes another one.  There was a little more running this time.

4 Corners:

• Merkins x 23
• Diamonds x23
• Wide Arms x 23
• Military x 23
• Bear crawl the baselines
• Lunge walk the sidelines

Mosey over to playground

• Negative Pull-ups x 10

Radar Q 

Partner and Run over to the Benches

Each team has to complete the designated amount of reps.

Partner 1 starts the exercise

Partner 2 runs the parking (last 40 yards of run is an exercise also)

Flap Jack until you reach the total required reps 

#1

• 100 Left Leg Step ups with calve raise at the top
• 40 yards of duck walks on the run
• Chair while you wait for everyone to finish 

#2

• 100 Right Leg Steps ups
• 40 yards of Lunge Walks on the run
• Chair while you wait for everyone to finish 

#3

• 150 low squat jumps – (Stay in squat position and jump/hops. no extension)
• 40 yards of backward sprints
• Chair while you wait for everyone to finish 

#4

• 200 calve raises on the curb
• 40 yards of tip toe runs
• Chair while you wait for everyone to finish 

#5

• 25 squat box jumps (squat at the bottom and the top) 
• Run over to the cars and circle up 

#6

•  Hamstring exercise. I don’t know what it is called
• Lay on your back. Heels to your butt. Extend one leg all the way out and lift with your bent leg.
• We did 25 each side 

#7

• 1 minute of Hindu Squats 

#8

• Slow 10 count hold of deep squat. 

MoleSkin 

Strong Group today. Stage Coach had us shooting free throws early and there wasnt a great showing. YHC was up first and Air Balled the first three. Then I drained it like I used to at Landsdown Elementary. After that only Spackler and Baracus put up anything that would be considered respectable. Apparently Spackler played ball in college and was pretty decent. Google highest free throw percentage record at Meredith University and you will find him. Baracus got lucky is all I can tell. It was pretty dark and shooting after a round of merkins and burpees didn’t help either. Some even gave up on the free throws and walked it in for lay ups. They missed a lot of those too.

Doing legs is always awful. That’s why mine look like pearl white painted chop sticks. Lots of groaning about the exercises but everyone made it through. Apparently I have found Fletchs kryptonite to keep him from blowing the group away on the runs. Throw 100 left leg step ups at him before and he is at least a little normal. We all looked a little wobbly coming out of those. Kind of like a new born deer finding its legs. AWWHHHHHH, baby deer’s. 

Always good to lead. Stage and I appreciate it. 

-Radar

Announcements

Sign Up For The Spring Mud Run

More Injuries than the Panthers secondary

21 Men will sleep well tonight.

The Thang

Radar Q

• Quick Mosey to adjacent shopping center (Sand bags waiting)

Circle Up

• One pax runs around the circle with a sandbag while the rest warm up. Everyone goes around once
• SSH
• Butt Kicks
• High Knees
• Ski Abs

Warm Up Done everyone grabs a bag and we run up the stairs to the road.

• Two columns for Indian Runs with the bags at fast pace around the block and over the hill
• Back to the fields and the two columns face each other

Mono e Mono sprints

• Pax square off in the middle and lay on their sand bag. Whistle blows to start and the sand bag race begins
• Losing side does twice the amount of exercises when the pax get back. We did a lot of burpees, squat jumps etc.
• While the man on man race is going on the pax in the columns did various exercise until they got back.
• Wide Merkins, Diamonds, Squats, Mountain Climbers. There were a lot.
• Once all Pax raced we stayed in the same formation and did a relay. Same format 50 yards out and back. No sandbag this time. Slap hands with the next guy and off they go.

Runstopper Q

• Tunnel  Of Love- 3 cycles

Partner  up

• Patty Cake Merkins- 60 count
• Partner Leg pushed- P1 Holds P2 ankles while P2 pushes  legs- 30 total- left, right, middle

Tabatas- 3 sets of each

•                 Dive Bombers
•                 Spartan Burpees
•                 LBCs
•                 Mountain Climbers

Mary

• 50 Flutters in cadence
• 20 Seated Knee Tucks or something like that
• Lap Around the track to end it

Moleskin

We started out fast today and really never slowed down. 30 minutes of sprints with sandbags followed by muscle failure inducing exercises equals long nap today.

I don’t know what it was today but the pax were dropping like flies. Runstopper had to pull up in the first 5 minutes to be followed by Spackler, Long Weekend and Baracus. T Claps  to all of them for pulling through and getting back in the fight. Hope you all recover soon. Spackler sent a note saying ice and Vodka are helping him through the day

Props to the Ruckers Hoff and Liquor Cycle. Not an easy day for a pack.

Props to the guys who ran in from the Rock

Good times out there today during the races. It was fun to watch everyone go so hard.  I usually have some funny stories for these back blasts but I got nothing. I am sure someone will comment on me helping Spackler stretch. Getting close at Day Zero has become a custom. Stop fighting it and just hold someone.

Announcements

Day Zero Challenge next week. PreBlast to follow

Spearhead- Long Ruck Walk after the Day Zero Challenge

Pre Blast- Day Zero Challenge

It is time to challenge yourself. Come out and beat the old you. Or come out and challenge the new you. 9-28-2013, See below for details. HC in comments

 ——-

The Day Zero Challenge 

This Saturday will be the first of a recurring challenge at Day Zero. 

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:

1. 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)
2. 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.
3. 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.
4. 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.)
5. 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 following Hard Committed Saturday night. I thought is best to put them here so they know I didn’t forget. HC in the comments below. That way you know you will do it. We look forward to seeing you out there.

-Radar

Hard Comitted

Bulldog

StageCoach

Stone Cold

Good Hands

Spackler

Bananas

Yo Yo Mah

It Got Weird

Day Zero was 36 strong today. Lot of sweat. Not a lot of love

The Thang 

Hoff

• SSH x 19
• Balls to the wall, 5 hand-stand Merkins
• Walk down wall – hold, Merkins x10
• Rinse and Repeat
• Mosey to lower field
• Partner up like size KB
• P1 Overhead KB press; P2 Run to playground, perform 20 Dips
• Flapjack until 200 reps reached
• P1 KB Swings; P2 Bear Crawl 30 yards, sprint back
• Flapjack until 100 reps reached
• P1 Bent over rows; P2 Run to playground, perform 10 pull ups
• Flapjack until 200 reps reached
• P1 Bicep curls; P2 Ape walk 30 yards, sprint back
• Flapjack until 100 reps reached
• Merkins x30
• (2) Column Indian Runs around the track with 12 coupons in each column

Radar

• High Tempo Mosey around the track
• Duck Walk 70 yards
• 20 Slow Cadence Deep Squats leg wide
• 20 Slow Cadence Deep Squats legs close
• Partner Drags 35 yards then Switch
• Partner Bear Crawl Drags or 30 burpees

One Line Split down the middle for teams

• 70 yard race between one individual from each team.
• Waiting Pax do Bupees
• When your team mate gets back next guy goes
• Burpees continue
• Losing team does 30 burpess winning team does 15
• Mosey over to coupons
• Catch me if you can with coupons
• Runner carries weight while running and partner does 10 merkin jacks
• COP
  • 20 ski abs
  • 50 flutters in cadence

Moleskin 

Great turn out today. This is the most we have had to date. Thanks for everyone’s support. This was an up tempo day.

Hoff brought every weight in his house for us to use. There were several KBs, Weighted vest, a ruck, sand bags, I think I saw a big jar full of pennies it was endless. I don’t think many were expecting the gear work out and it smoked us.

 I am more of fan of the cardio burn so when I got in there I tried to keep us moving. YHC got allot flak from the PAX when he called partner bear crawl drags. This was a little treat from GRC 707. Only a few of us did it. There were a bunch of big chested dudes walking around saying “no way”, “I’m not doing that”. Oh well 30 burpees were a good substitute for my less adventurous comrades. I will say it was kind of weird to look down and see purple haze staring through my soul. YHC called out for all PAX to close their eyes. It didn’t help. First and last for that one I think

I liked the team race. YHC had to cut it short for time. I picked similar builds to settle the final. Boutique versus Mic Check. It was close going out. It was not close coming back . Mic Check smoked him. He said something about just toying with him. None the less, great effort Boutique and everyone else. I should note I got smoked by a 12 year old.  

Props to the double downers. Mic Check, Chipotle, and TR

-Radar 

Announcements 

• Spearhead. I think we all know by now
• Convergence Monday South Charlotte Middle
• Possible Day Zero and The Rock convergence next Saturday to celebrate The Rocks 1 year anniversary. Stay Tuned