Strong crowd of 45 met in the park this morning for a special Father’s Day edition of F3 Dads.
The Thang:
COP:
Sharks & Minnows
Animal Races:
Split into four teams:
Run bases (two rounds):
Four teams for relay races out to soccer ball and back; at end do exercise:
Freeze Tag
Circle up; jump on Dad’s back; Dads do squats (# = age)
COT
Moleskine:
Enthusiastic group today for a special Father’s Day edition of F3 Dads. Special crowd pleaser of the day were the “Dads” push-ups with Dad’s pushing up 1+ kids on at least 3 exercises. Clearly some good week-over-week progress with several kids showing their prowess in Sharks vs. Minnows – I think a few minnows even escaped today. Animal races were clearly a winner yet again, and (with ample water breaks) everyone did well in the whistle-driven circuits on the baseball diamond. Fun ( and sweat) were had by all.
It’s always an honor to be able to lead the fine 2.0s of the F3 PAX, and really appreciate the opportunity to lead F3 Dads for this special weekend. Thanks to Semi-Gloss for the chance to pinch-hit this week.
Apoligies if I missed a few of the names – recording seemed fuzzy in places. Let me know if there are any corrections.
Happy Fathers day!
Calling on all Area 51 PAX. Need some help for one of our brothers, Blue Hen (Casey Celli), who will be moving this weekend. Some of you may not be familiar with Blue Hen or his personal situation, but he has been going through some personal challenges lately with his family and could really use our help.
He will be getting a truck and needs some help loading and unloading.
Friday 6/12: Loading. Moving from: 3121 Indian Rock Rd, 28270 (in Providence Plantation), evening 5-9pm
Saturday 6/13: Unloading. Moving to: 10333 Scott Gate Ct, 28277 (in Berkeley), morning, immediately after workouts;
Breakfast and beverages will be provided.
Even if you could come for just an hour or two, that would be appreciated. So we can get a count, please let Turkey Leg know ASAP (by Wednesday at the latest), whether you can help load, unload, or both. smastbrook@metlife.com
Thanks,
TL
21 men including 1 FNG shrugged off the long weekend with a solid 5.5 miles across the track and Rain Tree.
The Thang:
Warmup lap in parking lot and track
COP – IWs, lunges
Mosey to track for 100M dashes x8
Off campus mosey Rain Tree, out to Rounding Run circle. One lap around the circle as a group
Pair up. Partner 1 runs clockwise, Partner 2 runs counter-clockwise around circle. When partners meet somewhere in middle, perform called excercise. Turn around, run back, and meet your partner back at the start point, where you do the called exercise once again. Called exercises included 15 hand-slap merkins, 20 partner derkins, 30 partner derkins.
Indian run back to school
Mileage: 5.5
Moleskine
Announcements:
14 men shook off the weekend to pound the pavement for a good mix of speed and push at The Matrix today
The Thang
CCW loop around lot and field intoto back lot for COP
COP
Mosey over to track
Partner up for The Runaround™
Partner 1 runs a suicide across field; at first ball 5 merkins; second ball 10 merkins; at other end, 15 merkins; While partner 1 runs suicide, partner 2 runs track; two laps
When partner 1 finishes wait for partner 2, then swap; plank when finished
Repeat above rotations with: 1) CDDs, then 2) burpees
Mosey to wall; sit; recover; 15 decline merkins OYO; lunge walk to curb;
Repeat above Runaround with LBCs
Circle up in center
Flutters x15
Jack Webb to 10/40
Mosey back to launch point; punt soccer balls and and AYG back from cones
Moleskine
Announcements:
The Matrix will likely be closed next Monday for Memorial Day; convergence TBD. Watch twitter
Eleven men including one FNG gathered on a beautiful Friday morning to kickoff the weekend right with a taper-free workout going into the Mud Run.
The Thang:
Mosey to upper lot for COP:
7s on the hill: burpees at top, squats at bottom
Pair up, mosey to back entrance, picking up rock along route
Catch-me If You Can with rock around outside perimeter to front entrance. Runner in front has possession of rock at all times.
Mary while waiting for all to arrive
Mosey back down to hill.
In pairs again, rock/hill work:
Return rock, mosey back to launch point
COT
Moleskine:
Announcements:
On clear crisp morning, 20 men arrived ready to set their benchmark pace for the seasonal Fast Twitch Mile Time Trial.
The Thang
Warmup laps in parking lot, down to the track for fellowship warmup pace for 1/2 mile. Mosey to center of field for brief COP:
Mosey to track. 1 mile. timed
One recovery lap; mosey to parking lot for mary; flutters x20; protractor
Mosey out to Raintree for some longer distance. Run to top of Rising Meadow. Run laps from top of Rising Meadow to bottom of Windbluff and back. ~2.5 laps.
Indian run back to school. Gassers x4
Total mileage: 6.0
COT
Moleskine
Announcements
Stand up and be timed. We’ll be setting our benchmarks for the Spring running season at Fast Twitch tomorrow. We’ll do plenty of warm-up with some rounds of the track and a brief COP. You will be ready. Bring your lungs and your short-track shoes.
For those who feel running the timed mile around a track is just too passe, you are welcome to set a new Area 51 record on any of the competitive variants, e.g.:
See you at 0515.
4 men got drenched while starting the week off with a little runaround
The Thang:
COP
Lap in front of school back to front playground for circuit work. 4 stations:
20 squat jumps, then run around school back around to front wall
Balls to wall with merkin; go in to balls position, then immediately walk down to plank and do a merkin, reverse back up to wall (10x)
Wall squat relay. One runs out to cones and back. When he returns, next man on the wall runs out, etc. Complete 1x, 10 peter-parker-merkins, complete relay once more.
Run to front lot. Two groups; group 1, 10 burpees; once they finish, group 2, 9 burpees; etc, till group 2 finishes with 1 burpee.
Sprints curb-to-curb AYG x2;
Return to launch point; bicycle 20x; burpee 10x
COT
Moleskine:
Announcements:
14 men made the best use of an hour on Tuesday to cropdust Davie Park
The Thang:
Brief warmup in lot, high knees, buttkickers, moderate run to Davie Park
COP (brief)
Run to back end by building. Stop at each lightpost along way for 5 merkins.
Two groups: Group A does suicide back up the road; Group B does two laps in lot with exercise in between; flapjack, repeat
Run back to center of Davie Park, circle for Mary:
Partner up. Partner A runs to playground 10x pull-ups, 20x step-ups, 30x merkins, return. Partner B runs down to back of Davie near building, run back. Flapjack.
Line up for indian run back to launch
50yd AYG sprints in parking lot x4
COT
total mileage: 5.0
Moleskine:
Announcements:
17 yobs who missed Fast Twitch this week got a taste of our running workout today.
Run to lower parking lot for COP
Run to NW entrance, start counter-clockwise ring run around campus. Stop 2x for 20 merkins each.
Branch off mid-way for gassers; 8x gassers (~50yds each)
Return to ring run around campus. Stop 3x for 20 merkins each.
Plank-o-rama at NE entrance.
Run back towards Church, stopping off in woods to gather a running rock.
Line up in front of church, partner-up. Partner 1 runs around clockwise, carrying rock. Partner 2 runs counterclockwise. Wherever partners meet stop and do partner exercise. 15x hand-slap merkins. Repeat above, with 20 derkins instead of hand-slap merkins.
Miscellaneous Mary while waiting for others to finish.
Line up in lot. Partner 1 runs suicide up to top of hill. Partner 2 does rock exercises: curls, presses, triceps extensions. Flapjack.
Return rocks back in woods.
Regroup at NE entrance. Catch me if you can w/10 merkins: ring run clockwise around campus to NW entrance. Regroup for mary while others arrive.
Line up for all-you-got back to launch point.
COT