Author Archive Stage Coach

3 Man Band

—Posted on behalf of Puddin Pop—

16 men this morning decided to trade in their mild-mannered habits to become rock stars…in south Charlotte.  As the theme states, we were mostly in teams of three (except one team of four), and wanted to have some fun with the best 3-Man band of all time…Rush!

Had one FNG this morning so the disclaimer had to be spot on, “work out at your own Freewill, modify where possible, yada yada”, Stagecoach helped to fill in the gaps.  #thankssiteQ

Pick up Cheese Curd on the way to field, and we’re off!

The Thang

Mosey to track for ½ lap fellowship pace, sidestep right, sidestep left, backwards, butt-kickers, high knees, then to middle of field for COP:

• SSH x 30 IC
• Slow Squat x 30 IC
• IW x 30 IC
• Mountain Climbers x 30 IC (hold it)
• Parker Peter x 30 IC

Group up into your band and decide on who is Geddy Lee (partner 1), Alex Lifeson (partner 2), and Neil Peart (partner 3), hit the football field

• Geddy is on one goal line doing Burpees
• Neil is running 100 yards tagging out Alex
• Alex is on opposite goal line doing Turkish Get-ups
• Repeato for 15 mins +/-

Let’s increase the distance in between runs

• Geddy is on 50 yard line of football field doing:

o   CDD’s x 30

o   Jump squats x 20

o   Dive bomber merkins x 10

• Alex is in bleacher area between baseball fields doing:

o   Dips x 30

o   Jump up/step ups x 20

o   Derkins x 10

• Neil is running in between stations tagging out
• Repeato for 20 mins +/-

Five mins o’ Mary

• Flutter x 30 IC
• La Rosalita x 30 IC (en espanol)
• Protractor round robin

Done

Moleskin:

• So, once the 3 – man band idea was given to the group and YHC asked, “if I said Geddy, Alex, and Neil to you guys, what would you say?”, crickets were louder than the PAX.  Gotta say, I was a little miffed at the idea that Rush is not part of Area 51 as it should be.  Where is Strange Brew when you need him??  Oh well, we got into it anyway.  With the exception of one four man group of Stagecoach, Uncle Leo, Hopper, and Busch…I think they went with Motley Crue.  You’ll have to let me know who was Vince, Nikki, Mick, and Tommy another time.
• Halfway through the first group exercise on the field, Alf let YHC know that we could audible off burpees and TGUs anytime now…news to me as Alf is a burpee machine.  His line back to me was, “being good at them and liking them are two different things.”  I’m negative on both fronts then.
• DK took his sweet time calling out the next angle during Protractor, only to keep it at 10 degrees, my abs are thanking you right now.
• Welcome FNG Back Office, great to have you part of the band today with Pinstripes.  Keep on coming back out, great to have you!
• Great work by all today with varying speeds, strength levels; always a pleasure to lead DV!
• Sussudio, thanks for the sending off prayer.  And thanks for praying for everyone’s husbands…totally joking with you dude.

Announcements

• Shoe drive – bring old shoes to Kevlar this Friday, Sussudio is shoe-Q and will be collecting for Men’s Shelter.  Or bring them to Death Valley any Wednesday before Nov. 12 – see Stagecoach.
• Or post at Joust so TR has to come off the hip

Q-Jack Denied, Then Granted

The VSF was planted as 9 pax denied the very tempting fartsack and kicked #cantore in the teeth. Jog around the parking lot to warm-up and pick up Voodoo who was coming in hot on two wheels.

Mosey over to the farthest part of the parking lot. For the record, it’s not any drier there.

COP:

• Burpees x 10
• SSH x 25
• Burpees x 8
• IW x 25
• Burpees x 6
• Mountain Climbers x 25
• Burpees x 4
• Slow Squat x 15
• Merkins x 10
• Burpees x 2

Mosey over to the concession area, after a quick stop at the rock pile for two medium sized rocks per pax.

Rock-o-Rama (IC):

• Bicep Curls x 25
• Tricep Extension x 25
• Shoulder Presses x 25
• Rinse and Repeat, with slightly fewer reps on round 2
• 8 count body builders x 10 in between sets

Head down to the newly paved track.

1 lap around the track.

Chest-o-Rama (IC):

• Merkins x 15
• Slerkins x 15
• Wide arm merkins x 15

Sled & Anchor

• Partner up with pax of similar size
• Push your partner roughly 50 yards, flapjack
• Pull your partner roughly 50 yards, flapjack

Continued Chest-o-Rama (IC):

• Staggered-arm Merkins x 10 R
• Staggered-arm Merkins x 10 L

Jog back to the concession area for a couple rounds of people’s chair. Mix in some arms forward and arms above head.

Over to the parking lot for 5 MOM:

• Heels to Heaven x 20
• 1 legged flutter x 15 R/L
• Freddie Mercury x 15
• Sid the Kid x 10 each direction (courtesy of Fireman Ed)

COT

Moleskin:

• Light crowd this morning, but a good mix of veterans and new guys. Crawlspace and Morning Star were FNG’s earlier this week and posted again today in the rain. Voodoo was also an FNG to DV. Nice work fellas.
• Sussudio was crushing it out there as usual.
• Header tried to anticipate the last burpee call in COP and got a head start. Naturally, I called merkins instead.
• Every time Gummy said “It stopped raining”, it started to rain again. Thanks a lot.
• Fireman Ed attempted a Q-jack but YHC reined it back in when he saw FE was headed to the muddy grass for Jack Webb. YHC did finally give FE the Q for the final Mary exercise.
• Cheese Curd was guiltted
• Sound off in the comments if you have any other amusing things to share.

Announcements:

• See weekly email for ongoing 3^rd F workouts
• HDHH tonight at The Lodge 6:00-7:30.
• F3 Shoe Drive to support Charlotte Rescue Mission. Area 51 is joining a broader F3 effort to collect used athletic shoes to be donated to the CRM. F3’s overall goal is to donate 1,000 pairs of shoes. Be on the lookout for more details from various “Shoe Q’s”, twitter, email, etc.

Number of the Day = 11

The VSF was planted as 11 pax discussed the cooler temperatures and pending rain.  YHC explained that I was not expecting rain, and there was no plan B.

Short jog around the parking lot.

COP:

• SSH x 25
• IW x 25
• 10 Burpees 
• 1 HTH
• 9 Burpees
• 2 HTH 
• Continue the ladder up/down to 1 Burpee & 10 HTH

Indian run to Rosecliff and down to the base of the hill.

11’s with the hill:

• HR Merkins at top
• Jump squats at bottom

Indian run back to SCMS.

Find 2 medium sized rocks and triangle up under the concession area:

• Biceps curls x 25 IC
• Tricep extensions x 25 IC
• 8 count body builder x 10
• Biceps curls x 25 IC
• Tricep extensions x 25 IC

COT

Moleskin:

• The cooler temperatures feel nice, but I had no backup plan to avoid the rain, so we had to embrace the suck. 
• Great to see Dig Dug at Death Valley this morning. 
• Kotters to Passport!
• As usual, Joker and Flecth were flying up and down the hill.

Announcements:

• 3rd F Aftermath is every Wednesday right after the workouts.
• If you have old running shoes in good condition, consider donating them to Crisis Assisstance Ministry.  Contact Skywalker and he’ll connect you with the right folks.
• Threshhold meets today at noon at the Bojangles in Southpark.

Blinking Interuption

Sixteen men gathered in the gloom to fulfill their mid-week downpainment.  Many of the regular chatter-boxes were absent, so it was eerily quiet before the start.

Take a lap around the parking lot while mixing in high knees an butt kickers.  The best part was announcing the disclaimer as we ran backwards dodging potholes.  #Qfail

COP:

• Disclaimer – part 2 (the FNG’s look really worried now)
• SSH x 20
• IW x 20
• Merkins x 20
• Plank walk  (R)
• Merkins x 15
• Plank walk (L)
• Merkins x 15
• IW x 20
• SSH x 20

Mosey over to the front parking lot.

Triple Nickel:

• Run to other end of parking lot
• Staggered arm merkins on curb (R) x 5
• Run back to starting point
• CDD x 5
• Repeat 5 times

I like balance, so rinse and repeat with left hand on curb for the merkins.

Find a piece of wall

• People’s chair
• Wall plank
• Rinse and repeat
• Wall mountain climbers

Jog to the football field for partner work:

• Partner shoulder presses x 15 / Flapjacks
• Partner wheelbarrel / Flapjacks half-way
• Partner Derkins x 15 / Flapjacks

Starfish

• 20 merkins in middle, core exercises in the corners
• HTH x 20
• Dolly x 20
• LBC x 20
• Freddie Mercury x 20

Moleskin:

• Yes, I admit the plank walks and merkins with no rest was cruel and unsavory on the shoulders.
• After round 1 of the triple nickel, Slimfast was worried that his left pectoral region would feel neglected.  Problem solved with round 2.
• At some point during the triple nickel, our workout was interupted by a group of blinking lights…BRR guys performing a final gear check before Friday’s launch.  They took 1 lap thru the parking lot but not one of them stapped for a single merkin.  #Rude
• Thanks for bearing with me as I crafted a workout conducive to BRR tapering
• Welcome to our FNG’s, Venus and Dig Dug.  Nice work this morning.
• T-claps to Venus.  Dude moves to Charlotte yesterday and makes his first post today.
• Thank you Sussudio for our closing prayer.

Announcements:

• Check the weekly email and twitter for info on workout convergences Friday and Saturday.
• Good luck to all the BRR guys this weekend.
• Scratch-n-Win and his wife are leading a small group for couples struggling with marriage.  See him if interested.

Merkin….Run….Merkin repeat

—Posted on behalf od Semi-Gloss, everyone’s favorite shirtless Q—

20 pax entered the gloom and came out the other end a little changed

30 SSH – Cad

30 Mountain climbers – Cad

1 Burpee

Indian run Mustangs and Clydesdales to davie park

Partner up

One partner runs and other partner does Diamond, Wide arm, Reg x3

2^nd session – one partner runs other one does Squats, pull ups and Dips

Indian run back

Wall sits

Arm raises 30 cad X

Mary

Freddy Merc – 20 cad

Dolly cad – 20

LBC’s as many as you can do in 30 sec

The Moleskin (or hairy backskin):

•  YHC was called up to the majors yesterday because Stone cold is nursing an injury.  I decided to do some Running mainly because I like hear Brown yell at me a lot so that was the call.  There was a little chatter yesterday from another Q at a different workout (Anvil) calling out my merkin call and recruiting pax to come to that one. We did carry it with one more pax than they have so thanks for that.
•  During the SSH it was mentioned several times that the cadence count was way too fast, however I did enjoy watching everyone try and keep up.  I am sure the form police will come and I will have a citation the next time that I post.
•  The first Indian run down to Davie Park was split out between the Clydesdales and Mustangs.  I should have not gone with the Mustangs, pretty sure I was still trying to catch my breath while driving home.  There were some guys still calling themselves Clydesdales who can run faster than me.  You know who you are.  In all seriousness everyone that is a regular at Death Valley has really increased their speed and we really have some fast runners.  Great work guys, keep up the great work.
•  Stage coach had the garmin on and informed us that we had run about 3 miles which is great.  Slim Fast ran 6 pre work miles so that is a total of 9 for him.
•  I keep missing the Pre-kb.  Maybe its because I am scared but I need to get out there.  We didn’t get as many merkins as I needed in but still working towards the goal.
•  To the two new FNG’s thanks for coming out, it’s a great group and you will get a ton out of it.
•  T-Claps to Susuidio for the power prayer to take us out.

Announcements:

• Mud run – Need to fill some teams.
• HDHH today – The Lodge 6 pm

Seeing Double Q’s

The shovel flag was planted and 27 pax started their mid-week workout. Jog around the parking lot to warm-up. Be sure to circle Floor Slapper’s car as he came in late. Mix in some high knees, butt kickers and backwards run for good measure.

COP:

• 1 legged burpees (RL)
• SSH x 25
• IW x 26
• Slerkins x 15
• Slow Squats x 15
• 1 legged burpees (LL)
• Firkins x 10

Mosey over to the adjacent parking lot.

Triple Nickel:

• 5 HR Merkins
• Run to other side of parking lot
• 5 Jump Squats
• Run back to starting point
• Repeat 5 times

Head down to the bleachers near baseball fields.

Group 1 performs supine pull-ups until group 2 completes upper body circuit. Flapjacks and continue through 4 rounds. Circuit exercises:

• 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

Jog down to the track. Partner up in groups of 3.

Partner 1 completes home exercise, partner 2 completes away exercise, partner 2 runs from home to away. Switch each time your partner gets to you.

Home:

• Wide Arm Merkins
• Alternating lunges

Away:

• Diamond Merkins
• Bear squats

Jog back up to the parking lot for a few minutes of Mary.

• Flutters x 25
• Dying Cockroach x 15 (Led by @F3Columbia’s Stagecoach)
• Protractor

COT

Moleskin:

• Great crowd this morning. We had wily veterans, relatively new guys, thoroughbreds, meatheads.
• Also, welcome @F3Columbia’s Stagecoach to Death Valley. It was great to have you join us today. For those that missed his post-workout tweet, he said “A51’s Death Valley is definitely tougher than the one in Clemson! (6peat?)” I am neutral in that rivalry, but BOOM, that ought to get the comments flowing!
• Bulldog, Header and I met for some pre-KB work. Header led that and put a serious beat down on us for 25 minutes. Semi-Gloss showed up half way thru, so I told him he would not get full credit for pre-KB. I will hand it to SG though…he grabbed the 50 lb. KB.
• Ok, that was a lot of supine pull-ups while waiting for the other group to complete their circuit. I guess that looked better on paper.
• The bear squats were comical. If you’ve done them before, you know they hurt…and you can imagine all the colorful commentary. #Spacklerswheelhouse
• For those participating in the #10Kmerkins challenge, I counted 197 toward my daily count. For the record, that does not count the 1 legged burpees. For those not doing the challenge, hope you enjoyed anyway.
• Thanks Lazyboy for the send-off.
• Sound off in the comments if you have any other amusing things to share.

Announcements:

• Threshold will not meet today, but will resume next Wednesday
• HDHH tonight at The Lodge 6:00-7:30.

Q-Jack

—posted on bahalf of Puddin Pop—

24 men of the Roswell quadrant got together to help YHC celebrate the 1 year Anniversary cherry.

The Thang

Mosey to track for ½ lap fellowship pace then to middle of field for COP:

• SSH x 30 IC
• IW x 30 IC
• 10 Burpees OYO
• Slow Squat x 30 IC

Count off in 4’s for The Starfish:

• Corner 1:  CDDs x 25
• Corner 2:  Deep lunges x 20 (10 each leg)
• Corner 3:  Dive Bomber Merkins x 15
• Corner 4:  Flutters x 40
• Middle of field (run in between station changes):  LBCs x 20
• Rinse and repeat x 2

Circle up for a lil’ Mary:

• Dolly x 30?
• 10 Burpees OYO

Mosey over to seating area of ball fields for circuit work (staying in 4 groups):

• Station 1:  Jump ups/step ups x 15
• Station 2:  Supine pull-ups x 15
• Station 3:  Wide arm merkins x 15
• Station 4:  Heels to Heaven x 15
• Rinse and repeat x 3
• 10 Burpees OYO

Mosey behind outfield of front field back to school, grab some wall:

• Get down in wall sit, hands out, hands up, recover
• Balls-to-wall (push up extra credit), hold it, recover
• Back in wall sit, hands up, push press aka raise the roof (QJ StageCoach)

Six mins o’ Mary

• Rosalita x 28?
• Protractor round robin (PAX decides next angle when called on – QJ Brown)
• CCV x 10 IC (each side)
• 20 Burpees (QJ DK)

Moleskin:

The Q Jack was definitely the theme of the day.  As the 1 year Anny is actually tomorrow, YHC felt it appropriate to Q Death Valley as this was the site where it all began.  The thought was to Q Jack the workout from a year ago that StageCoach Q’d just to gauge the difficulty then and the difficulty now #thesuckstillsucks.  What I was unaware of was that the Q Jack did not stop with me.  Each of the QJs above can be seen in the workout as SC audibled with the push press during wall sits (not awesome), Brown calls “Recover!” upon being called on for new angle in Protractor (awesome), DK calls for 20 burpees after YHC originally called for 10 to end the Thang (not awesome).

Lots of mumble chatter out there today from the usual suspects (Bananas).  YHC threw in the burpees as 1) to follow StageCoach’s BB from last year, 2) to curtail mumble chatter (also from SC BB last year).  Sorry SC, couldn’t go for the one legged variety during COP like last year.  #istillhateburpees

Good work from the pre-KB boys listed above.  Ed and I decided to show up early and were EH’d into joining the crowd for the last four exercise to get a good sweat going.

Strong work by all out there today as usual, thanks for the opportunity to lead.

Sussudio – thanks for taking us out this morning, very strong.

Announcements:

F3 Dads back on this Saturday – Francis Beatty Park – Semi-Gloss on Q  (two more Saturdays)

F3 Dads Camp sign ups – getting close to 350 goal; sign up today

Sound off in any comments if I missed anything.

Gopher for PRESIDENT

—Posted on behalf of Semi-Gloss—

23 pax entered the gloom boys and came back men.

The Thang

Mosey to Track for a little warm up lap

COP:

• 20 SSH CAD
• 20 Merkins OYO
• 20 Imperial Walkers

Mosey to the track and partner up for a little partner race.

Round 1

Race against your partner half track meeting back up in the middle on the other end.  Winner 5 Merkins – Loser 10 Burpees

Round 2

Race against your partner half track meeting back up in the middle on the other end.  Winner 10 Burpees – Loser 25 Merkins

Mosey back up the parking lot area and the GOPHER begins.  For those of you that don’t know here is how a round goes.

Partner 1 runs down to the track and around while partner 2 runs down to the baseball fields and does 20 Dips, 20 Derkins, 20 Pull ups, THEN 30 merkins for the team at the top.  FLAP JACK after that.

The goal was to get as many rounds in as possible.

Mary

• 50 LBC’s cad
• 20 Dollies cad

Moleskin

• As I pulled up to the parking lot in the gloom of morning, I was greeted to Stage Coach and Header rocking out a little Pre-KB workout.  I still don’t have the time down from my house so I was late.
• YHC was planning a workout yesterday and then realized that we haven’t done the gopher in a while and decided it was time yet again for it.  Its always a crowd pleaser.  The first part of the workout was slow moving with A LOT of Chatter about various things.  Radar mentioned my cargo shorts (granted I deserved that one) and other discussion ensued about a multitude of things.
• Once the race between partners started every discussion went to a stand still.  THEN after that when I mentioned the dreaded GOPHER there was no chatter just a lot of heavy sighing.  Runstopper said something about only doing 2 rounds.  Last check his team did 4 rounds good work.  Great work by the pax today, everyone was pushing against the clock to get as many rounds in as they could. Boomer was working hard and getting through the laps like a champ.  Pretty sure SC and a few others knocked out a bunch.  Turkey Leg was just warming up for another fast twitch workout. I looked up and asked Radar what time it was and got a little sad when he said 5:42.  As I type this on the afternoon I am still feeling the workout.  Then of course it wouldn’t be a Death Valley workout if I didn’t have dirt all over my back so that got handled.

Announcements

• Mud Run sign ups
• 3^rd F Threshold
• 3^rd F aftermath
• Golf Tournament – Elevation – Divide Saturday – 35 bucks golf and lunch
• F3 dads – Francis Beatty park – Alf on Q this Saturday