PREBLAST – Area 51 Mud Run Time Trials 2/15/2014
The Area 51 Mud Run Time Trial Day is ON as Scheduled
- With recent snow, sleet and ice, as well as rain expected overnight, prepare to get wet and muddy! Bring a towel and change of clothes.
- Parking lot at Sun Valley Middle School might be icy. Alternate parking is available at Sun Valley High School.
- Meet at the shovel flag to launch at 0700
On Saturday, February 15, Area 51 will hold a mud run time trial and obstacle course training at Outland. The thought here is to provide an endurance based workout with a good amount or running and pain stations. If you’re signed up for the mud run, try to post with your team. If you’re whole team cannot be there, come anyway. If you’re not part of a Mud Run team, come out & run to be paired with unaligned PAX of similar fitness level. Or just come out to get a taste of what the Mud Run is all about.
- § Who: All PAX are welcome. Post with your mud run teammates if possible. If not, come anyway.
- § What: Mud Run training day
- § Where: Outland (Indian Trail: Sun Valley Middle School) Click here for map: Outland
- § When: Saturday, 2/15/2014 at 7:00 am (get there early to stretch and warm-up)
- § Why: Endurance training to help prepare us for the mud run in April
There will be a coffeeteria afterward at Starbucks just down the street.
Email Stagecoach (tj.zitney@gmail.com) with any questions.
Area 51 Revised Workout Schedule for Wed., 2/12
Please see the following revised workout schedule for Wednesday, Feb. 12:
- The Maul – Open, normal schedule
- Anvil – Open, normal schedule
- Death Valley – Closed, converging at Anvil
- Charge – Closed, post at Maul or Anvil
PREBLAST: Mud Run Prep Day
On Saturday, February 15, Area 51 will hold a mud run time trial and obstacle course training at Outland. The thought here is to provide an endurance based workout with a good amount or running and pain stations. If you’re signed up for the mud run, try to post with your team. If you’re whole team cannot be there, come anyway. If you’re not part of a Mud Run team, come out & run to be paired with unaligned PAX of similar fitness level. Or just come out to get a taste of what the Mud Run is all about.
- Who: All PAX are welcome. Post with your mud run teammates if possible. If not, come anyway.
- What: Mud Run training day
- Where: Outland (Indian Trail: Sun Valley Middle School) Click here for map: Outland
- When: Saturday, 2/15/2014 at 7:00 am (get there early to stretch and warm-up)
- Why: Endurance training to help prepare us for the mud run in April
There will be a coffeeteria afterward at Starbucks just down the street.
Email Stagecoach (tj.zitney@gmail.com) with any questions.
Avalanche
10 men braved the elements to post at Death Valley this morning.
Little baby job/skate around the parking lot and circle up.
COP:
- Burpees x 10
- SSH x 20
- Run about 75 yards and back
- Slerkins (slow merkin) x 20
- Slow Squats x 20
- Run about 75 yards and back
- 1 legged burpees (R) x 5
- 1 legged burpees (L) x 5
- LBC’s x 25
Mosey to the baseball bleachers. Along way, stop for:
- Flutters x 26
- Snow angels
- Roll around in snow
Welcome Robinhood, glad you could join us.
Circuits:
Round 1 –
- Merkins x 20
- Dips x 20
- Derkins x 20
- Rinse and repeat for a total of 3 sets of each
- Run 1 lap along track around baseball field
Plank-o-rama
Round 2 –
- Squats x 20
- Step ups x 20
- Squat Jumps x 20
- Rinse and repeat for a total of 3 sets of each
- Run 1 lap along track around baseball field
Plank-o-rama
Mosey to left field.
Tunnel of Love – Everyone crawls a couple times
Partner up for some core work –
- Prairie Fire Mary 10R/10C/10L
- Run to right field foul pole and back
- Old fashion sit ups while partner planks on ankles
- Run to right field foul pole and back
- 5 burpees OYO while we wait for everyone to return
COT
Moleskin:
- YHC certainly appreciates the 9 other men that showed up. The weather made me wonder if I could be facing a sad clown workout.
- 3-4 guys took part in the very official A51 weight loss challenge weigh in. It seems as though everyone is making great progress, some in the double digits for lost lbs.
- T-claps to Tiger Rag for wearing shorts and a T-shirt. He did not enjoy the snow angels and tunnel of love very much.
- That may have been the fastest name-o-rama and COT ever!
- Be safe and enjoy the snow!
Announcements:
- HDHH tonight, 6 pm at The Lodge – Watch Twitter to see if it’s still on as scheduled
- Blue Ridge Relay sign-ups going on now. Contact Baracus to sign up or with questions.
Burpee Assault
32 (including 1 FNG) stepped up to the plate for a Death Valley beatdown this morning. 8 also had some pre-workout KB fever.
Ready, set, go…
10 burpees OYO (Everyone loves this!)
Warm-up jog on dirt trail around baseball field and over to right-center field
COP:
- Burpees x 10
- SSH x 20
- Burpees x 9
- IW x 20
- Burpees 8
- Monkey Humpers x 7 (Spotlight was pointed on YHC and I took a good heckling from the peanut gallery)
- Burpees x 7
- Diamond Merkins x 10
- Burpees x 6
- CDD x 10
- Burpees x 5
- Squats x 10
- Burpees x 4
- LBC’s x 20
- Burpees x 3
- 1 legged burpees (R) x 5
- Burpees x 2
- 1 legged burpees (L) x 5
- Burpees x 1
Mosey to infield for some work on the base paths:
- Round 1 – 20 jump squats at each base; bear crawl in between bases; jump squats until all have arrived home.
- Round 2 – 20 merkins at each base; lunge walk in between bases; merkins until all have arrived home.
Baseball Field Circuit:
- Dips x 20
- Pull-ups x 20
- Step ups x 20
- Rinse and repeat for a total of 3 sets of each
Mosey to the football field.
Line it up along the goalpost. Complete the called exercise. Run 120yds to the other goalpost. Complete the called exercise again. Run it back the 120yds. Plank. Called exercises:
- 10 Heels to Heaven
- 20 Mountain Climbers
- 30 Dollies
COT
Moleskin:
- There’s nothing like a burpee ladder right out of the chute. Throw in some other exercises during an extended COP, and the tone was set early.
- The crowd was quite lively this morning, taking every opportunity to harrass the QIC. There were comments about getting too muddy, about a FIA workout and about the monkey humpers of course. I’m sure I missed out on many more.
- For the running/core portion, the weinke called for a ladder up to 50 reps and back down. YHC must have written up the weinke based on a 60 minute Saturday workout as we ran out of time this morning.
- Welcome to our FNG Airball (Marcus), who earned war baby honors at his first post. His rainbow colored basketball shoes (which were untied the entire workout) drew a lot of attention during COT. And what kind of friend headlock’s an FNG and doesn’t remind him to wear gloves, especially when it’s 32 degrees. C’mon, Skywalker! Good work out there, Airball. Hope to see you back out soon.
- T-claps to Busch for orchestrating the pre-workout KB routine. That’s good stuff.
- Let me know if you’re interested in Qing Death Valley and I’ll get you on the schedule.
- Thanks for coming out to Death Valley. It’s always a pleasure to lead such a strong group.
Announcements:
- HDHH tonight – 6 pm at The Lodge
- Blue Ridge Relay sign-ups going on now. Contact Baracus to sign up or with questions.
- All workouts on MLK Day expected to stay on normal schedule. Check twitter and/or weekly email for any updates.
Opportunity to serve 12/21
It’s rather last minute, but we just learned of a family that could really use some help. Here’s their story and the help we’re trying to secure.
Five Golden Burpees
24 PAX gathered for a beatdown in the 26 degree gloom this morning. Nice work by all. Reading thru other backblasts this week, the 12 days of Christmas have been a popular choice. Here’s the Death Valley version…
Warm ups:
Jog around parking lot
SSH x 25 – varying speeds
IWx25
Hand Release Merkins x 15
Jog to football field
THANG:
12 days of Christmas:
Day 1:
100 yard dash
Day 2:
2 one legged burpees, 100 yard dash
Day 3:
3 Turkish getups, 2 one legged burpees, 100 yard dash
Day 4:
4 Alternating lunges, 3 Turkish getups, 2 one legged burpees, 100 yard dash
Day 5:
5 Golden Burpees (hand release merkin at bottom), 4 Alternating lunges, 3 Turkish getups, 2 one legged burpees, 100 yard dash
Day 6:
6 Diamond merkins, 5 Golden Burpees (hand release merkin at bottom), 4 Alternating lunges, 3 Turkish getups, 2 one legged burpees, 100 yard dash
Day 7:
7 Seal Jacks, 6 Diamond merkins, 5 Golden Burpees (hand release merkin at bottom), 4 Alternating lunges, 3 Turkish getups, 2 one legged burpees, 100 yard dash
Day 8:
8 Wide Arm Merkins, 7 Seal Jacks, 6 Diamond merkins, 5 Golden Burpees (hand release merkin at bottom), 4 Alternating lunges, 3 Turkish getups, 2 one legged burpees, 100 yard dash
Day 9:
9 LBC’s, 8 Wide Arm Merkins, 7 Seal Jacks, 6 Diamond merkins, 5 Golden Burpees (hand release merkin at bottom), 4 Alternating lunges, 3 Turkish getups, 2 one legged burpees, 100 yard dash
Day 10:
10 Regular Merkins, 9 LBC’s, 8 Wide Arm Merkins, 7 Seal Jacks, 6 Diamond merkins, 5 Golden Burpees (hand release merkin at bottom), 4 Alternating lunges, 3 Turkish getups, 2 one legged burpees, 100 yard dash
Day 11:
11 Squats, 10 Regular Merkins, 9 LBC’s, 8 Wide Arm Merkins, 7 Seal Jacks, 6 Diamond merkins, 5 Golden Burpees (hand release merkin at bottom), 4 Alternating lunges, 3 Turkish getups, 2 one legged burpees, 100 yard dash
Day 12:
12 Peter Parker’s, 11 Squats, 10 Regular Merkins, 9 LBC’s, 8 Wide Arm Merkins, 7 Seal Jacks, 6 Diamond merkins, 5 Golden Burpees (hand release merkin at bottom), 4 Alternating lunges, 3 Turkish getups, 2 one legged burpees, 100 yard dash
Mosey to track for Mary:
Protractor
Dolly x 25
One legged Dolly 15R/15L
Jog to concession area and find some wall:
The Semi-Gloss (People’s chair) x 60 seconds
Plank with feet on wall – 10 count
Wall mountain climbers x 10
Rinse and repeat
CCV’s 13R/13L
COT
- Great group this morning. Everyone pushed hard throughout.
- This workout was a test of the mind as much as anything. What was 7 again?
- Not too much chatter from the PAX after about day 5…I’m sure O2 deprivation had something to do with that.
- So at one point I heard Mall Cop say to Turkey Leg “Do you have a speckled (ahem) Richard?” Not sure what that was all about, nor do I want to know.
- Great send off by Busch!
Announcements:
- 3rd F workout Compass starts a new series this Friday. http://f3nation.com/2013/12/11/new-compass-book-fight-by-craig-groeschel/
- Haggis wants to go for a really, really long run…and he wants you to join him. Join Haggis on a 50 mile or 50k mountain spectacular. There may also be a 10 mile option.
Down, Up, Doubletime (DUD)
–Posted on bahalf of Busch–
25 PAX showed up to this DUD of a workout. No headlamps were required, as the moon and stars lit up the way…hopefully the workout lit a few of you up!
SS Hops x 16
Mosey to the track for some fun.
DUD The goal is to do at least 20 reps during the all out portion, use that as a gauge for your pace and it should resemble a tabata style workout. It should hurt if you do it right, hopefully you are barely able to squeeze out the last few reps at the end of the all out portion.
Burpees 30 seconds slow on the Q’s down, up count, then 30 seconds all out
Squats 30 seconds slow on the down, up count, then 30 seconds all out
Merkins 30 seconds slow on the down, up count, then 30 seconds all out
Lunges 30 seconds slow on the down, up count, then 30 seconds all out
Dry Docks 30 seconds slow on the down, up count, then 30 seconds all out
Partner leg throws 45 seconds each, flapjack
400 meter run – Jog 1/2 lap Full Sprint 1/2 lap
Repeat DUD as many times as possible – 3 repeats were achieved with 20 Crunch Squeezes after the second round for recovery
Mosey and finish in the upper parking lot with a 15 minute upper body/Diamond Merkin/Merkin/Burpee/array of ab non-stop crushing! Good Times!
Moleskin:
Great work by all the pax this morning.
Zip-a-dee was a little under the weather, so others had to take the lead on boisterous counting. Feel better, brother.
There was talk of the new workout “The Charge” being more like a spa than a workout…complete with robes, towels, cushy yoga mats, waterboys, etc. A rename to “The Spa” was already proposed.
Announcements:
There’s still time to sign up for the Spring mud run (04.12.14). Contact Stagecoach.
Running Around With Some 40’s…
–Posted on bahalf of Snakebite–
Shovel flag was planted and 30 fine men posted for a morning into the gloom at Death Valley. Little did the PAX know we’d just run around with 40’s.
Jog to football field and circle up on the 40 yard line.
COP:
SSH – x 20 (4 ct)
Merkin – x10 (2 ct)
IW – x 20 (4 ct)
Merkin – x 10 (2 ct)
Squats – x 20 (4 ct)
Merkin – x 10 (2 ct)
LBC – x 20 (4 ct)
Merkin – x 10 (2 ct)
Mosey to track for 60% run 2/3 around track, line up on goal line.
Sprinting Jack Webb’s:
1 x 4 Jack Webb, Run to 40 yard line
Repeat to 10 x 40, running back and forth
End at Goal line
Mosey to track for 60% run ½ around track, line up at 40 yard line
Minute Burpees:
10 burpees in a minute, rest when complete – 4 minutes
Count off by twos and mosey to track for ½ lap at 60%. Line up on the sideline at the 40
Racing Tunnels of Love:
Break up in teams (1 or 2) and plank up high. Race the tunnel to other sideline
Jog to track for ¾ lap run at 60%
Jog to bathrooms for some peoples chair and balls to the wall
Mosey to parking lot
5 MOM –
Dolly – x 20
Flutter – x 20
HOLD EM
Protractor
Russian Twist – x 20
COT
Moleskin:
I would like to thank the PAX for sharing my second Q and 40th birthday with me this morning. It was truly an honor to lead you men.
I followed Stone Cold’s example by not announcing my birthday to avoid the 40 burpees OYO. I’ll make them up at some point. Most everything this morning was based on 40, a theme I swore would get picked up early by the PAX. Thanks to Bulldog for donning the searchlight to light up YHC.
Strong work by all today. Breaks were held to a minimum this morning in an effort to keep us all moving and motivated throughout. Still had some #mumblechatter at the start but it quickly dissipated when the sprinting Webb got under way. Hope you all liked that one!
Again, thanks to all for allowing me to lead and joining me out in the gloom!
Announcements:
Wednesday 11/6 launch of The Charge at Providence Day School – Boot camp at football field near bleachers. Bulldog and Double D’s on Q.
Mud Run in Spring 2014 – Signups still available with Stage Coach
3 Pack of headlamps (with batteries) available at Costco for $7.99
HDHH tonight – 6pm at The Lodge
The Return of Century Hill
The shovel flag was planted and 25 PAX set off into the gloom for their morning downPAINment.
10 burpees to start us off.
Mosey across the street to the loop without a name. Partner up (KB size matters):
- Partner 1 – Farmer carry with 2 KB’s
- Partner 2 – 10 merkins then run to catch partner 1
- Flapjacks around entire loop
COP:
- SSH x 30
Partner up again and head to the hill.
Century Hill:
- Partner 1 performs KB exercises while partner 2 does hill work
- Continue to flapjack each time your partner comes down the hill
- Each team continues until they reach 100 total reps of the KB exercise
- Round 1 – 2 handed swings; run to top and 10 LBC’s
- Round 2 – Upright rows; run to the top and 10 Freddie Mercury’s (bicycle)
- Round 3 – Bicep Curls; bear crawl the hill and jog down
- Round 4 – Tricep Extensions; crab walk the hill and jog down
- Little bit of plank-o-rama after rounds 1 & 2
- Active recovery (hold KB above head until all pax done) after rounds 3 & 4
Circle up for Mary (all in cadence):
- KB Side Dips x 15 R/L
- Louganis x 15
- LBC’s with KB press x 15
- Flutter with KB press x 15
More Century Hill:
- Each team continues until they reach 100 total reps:
- Round 5 – Burpees; run to top and 10 Turkish Get-ups (5 R/L)
COT
Moleskin:
- The pax is getting used to me starting the workout with 10 burpees, so I guess I’ll have to mix it up next time.
- The KB chasers got off to a rocky start. About ½ way in, Country Living rolled his ankle on the curb. I’m happy to report that the Medevac team arrived quickly and got him safely to the extraction point. Fortunately, it appears that Country Living is okay. He was able to finish the workout, sans the hill. Hope the ankle heals fast, brother.
- Great work out there by everyone. The Burpee/Turkish get-up finish was just flat out cruel. Way to finish strong!
Announcements:
- Christmas Party – be on the lookout for a new Save the Date. Will be one of the following: 12/6, 12/7, 12/20, 12/21.
- HDHH Wednesday – 6 pm at either the Lodge (Colony Place) or Vintner Wine Market (Arbo)
- Read This: “Caleb and the Giants.” http://f3nation.com/2013/10/02/caleb-and-the-giants/