…. it took a FULL WEEK to post the Back Blast!!! Or I was too distracted to get it done… one of those!!
Anyway, 9 showed up for a promised Joe Davis Run Taper-Friendly Mountain Goat experience… and YHC did NOT bait and switch as some have egregiously accused him of with only minor anecdotal evidence… but I digress!
So basically, we proceeded to run 3.7 miles, including a couple of loops around Rounding Run, with stops at approximately .75-1.0 miles for stretching.
The idea was to keep it light, but also provide the chance to keep loose for the Joe Davis Run scheduled for the following day.
It was great to have Champagne join us… it has been a while since he was out. He indicated he is starting to ramp up for BRR… which is what we all will be doing over the next several months. Welcome… this will be the right place to do that!
Also great to have Huggy Bear back out! We’ve missed you!!
Drano… solid as usual!
Now that we’ve run the Joe Davis, BEFORE the Back Blast, I can say that Early Bird, Retread, Lois, Tweetsie and Insomniac all did AWESOME in the race on Saturday! Here are the results to prove it!
Insomniac actually ran a 7.38K… he made the mistake of going on a short “warm-up” jog with YHC that ended up being identical to Spinal Tap trying to find the stage in Cleveland… “Hello, Cleveland!!”
Congrats to each of you guys, and the other Goats that got out and did something you might not have done in a while! These might not be your lifetime PB’s, but I venture to say they are your most recent PB’s… which is the right baseline to set!
Announcements:
1. Talk to Slim Fast if you are ready to HC for 2nd Annual Mountain Goat BRR Experience… Imagine yourself, gliding through the mountains of NW North Carolina, gentle breeze in your hair… the warm kiss of mountain sunshine on your face… as you traverse the Blue Ridge Mountains… It too, is EPIC!!
I must admit, I get severe Q’s block when creating a weinke. I don’t know what it is but creativity flows in many ways for me unless a weinke is involved. That’s where everyone else’s weinke comes in. I always harken back to previous weinkes that were great so I started this AM with a straight ripoff of Heartbreaker’s Q at Base Camp last Monday.
The Deal: Mosey to the Bus lot for COP
SSH x20 IC
IW x20 IC
LLS x20 IC
Walk to the basketball goal for instructions which were as follows:
Run to utility structure and do 20 LBCs and 20 squats.
Run to big assed tree and do 19 LBCs and 19 squats.
Run to other basketball goal, 18 LBCs and 18 squats
Return to first basketball goal, 17 LBCs and 17 squats
The PAX caught on fast so we continued down the ladder until we got to one. At some point Tweetsie mentioned that we weren’t necessarily running in a square. More of a weird shaped rectangle. I think we settled on trapezoid That ended up being 1.3 miles and some fire in the quads thanks to the squats.
We moseyed to the FBC Matthews wall and partnered up. Partner 1 does a handstand against the wall whilst partner 2 runs around the parking lot and circles the preschool. Flap jack and repeato. Relax in the people’s chair while we wait for the PAX.
Circle up for stretching/yoga.
Wide legged forward bend followed by left and right leg isolation.
Runners Lunge both sides. This provided a great opportunity to promote Gumby Wednesdays at 0530 in the Matthews UMC Scout Hut, Area 51’s only indoor workout.
Pigeon both sides.
Moleskine: Hope you fellas enjoyed it. I did except for the squats and handstands. That burns the shoulders. I thoroughly enjoy closing out with a bit of yoga. The reaction from first timers is always worth it.
I’ll read a book or something next time in hopes I’ll come up with something more creative. Tough Skins is up next week. See ya’ll then.
In a nuclear reactor, the neutron population at any instant is a function of the rate of neutron production (due to fission processes) and the rate of neutron losses (due to non-fission absorption mechanisms and leakage from the system). When a reactor’s neutron population remains steady from one generation to the next (creating as many new neutrons as are lost), the fission chain reaction is self-sustaining and the reactor’s condition is referred to as “critical”. When the reactor’s neutron production exceeds losses, characterized by increasing power level, it is considered “supercritical”, and when losses dominate, it is considered “subcritical” and exhibits decreasing power. Today, Fat Camp was amped up to Supercritical!
Since this was my VQ, I had to got big and ensure all who attended felt like an A-bomb exploded on their body and the fallout (muscle fatigue) was guaranteed!
Warm-up:
The Thang:
2. After 3 full sets of the AMRAP, mosey over to the benches.
3. Mosey back to launch, with 5 minutes left, circle up to chisel the abs with each PAX leading an exercise. Most likely I’m making up these exercises since YHC has a horrible memory, but its close.
4. COT – YHC with the Takeout
Moleskin
I’m grateful for all those who showed up to support my first Q and those who couldn’t make it but gave me encouragement beforehand. The M thought I was crazy for how much time I spent prepping for my VQ, but Fat Camp is no ordinary AO, so I had to go big for the sake of those who look forward to a solid gear beat down!
I want to give a special shout out to General. This guy has continued to push me at every work out and helps drag me out of the fart sack if I’m feeling lazy! He has shown me what a true PAX looks like and has helped me build the strength and confidence to lead. When I first started F3, he stuck by me as the six, at the expense of his his own gains. I respect this guy is so many ways and I’m honored to workout along side him! He is humble and selfless, and always willing to help the PAX. His leadership with being a site Q and leading as a guest Q at many other AOs shows his commitment to F3 and demonstrates what F3 is all about! You are an inspiration brother!
~Fallout
Holy smokes. Rolled into the parking lot this morning at 5:27 and couldn’t find a spot to park. Thought I was going to have to valet the car, but then would any of us out there really trust another one of us to valet their car, without a joy ride or some donuts in the parking lot? Squeezed it in between Fletch and another ride. Grabbed the bell and found my way into a tight spot within a circle way to small to fit the 23 men in attendance. Is that some sort of record at Meathead? Does Brown even have enough “Brotien” shakes and bars to share with that many.
I had to quickly change the weinke, as I had planned on 45 minutes of TGU’s AMRAP. Then I figured there was just too many guys to teach how to do TGU’s, so we will try something else.
Gather in a circle, or just stand where you are for the warm up. 20 SSH IC, 20 2-Handed swings OYO, and 5 slow prying squats. Warm? Warm enough? Either way, time to get into the meat of this.
Round 1:
10 – One handed swings right
10 – One handed swings left
10 – Sumo Deadlift High Pull
10 – Tricep extensions
10 – Merkins
Repeat round 2 more times, increasing reps to 15 and then 20.
Round 2 – Same as round 1 but with: Snatch right, Snatch Left, RDL Right, RDL Left, KB Curls, Merkins
Round 3 – Same pattern: High Pull Right, High Pull Left, Goblet Squat, Overhead press, Merkins
Round 4 – Same pattern: Cleans Right, Cleans Left, Good Mornings, OH lat pull (lying on back), Merkins
Brown says we don’t do Mary at Meathead, and we are out of time.
Done.
Moleskine:
I did not expect so many at Meathead this AM, but happy to see all the men out ready to put in some work. Tolkien (site FNG) brought out the Injured Reserve with Mr. Brady (Site FNG) and Turkey Leg. Apparently some side marketing also brought out Hairball. Tiger Rag taking a does of his own medicine when he said KB’s help the core and make you a stronger runner. It had been so long we had to remind him which way to hold the KB (He still doesn’t curl the KB).
Somehow I got stuck right in the middle of the 2 site Q’s, High Tide and Brown, they crushed it, but I really think they thought I was going to screw it up and need to step in. Header and Chin Music did some work out there, and talked about it the entire time. They are competing for the 8th grade girls “most talkative” crown. Clear winners there. Not to take away from Fletch, TR, and Hairball on the chatting it up other side of the circle, but those 2 were just closer to me.
Mad was out there with a Ruck on. #Strong. This sucked with just the KB, would not want to do it with a Ruck as well.
Pulled out a new playlist on Pandora this morning and I liked it for the most part. If you didn’t then you sign up to Q and pick whatever smooth jams you want. Round 3 went about 25 seconds too long because Paradise City was finishing up. You can pause Axl with 25 seconds left in Paradise City. You just can’t.
I over estimated the charge in the Bluetooth. The high volume and cold weather sucked that last 60% out of it with 4 minutes left. Hope you enjoyed the suffering in silence.
The Hoff (Where did he end up anyway, 2 year disabled list?) used to always throw on the #’s on the lifting workouts. So here goes (If you completed the routines) 180 Merkins, 790 KB Lifts, and 40 SSH. Stick that in your Fitbit and smoke it. If the average guy had a 35# KB then you lifted about 14 tons this morning. More than the rest of the sissy’s in your office are going to lift this month. #Swole.
Thanks to Hairball for the sendoff and to Brown and High Tide for the opportunity to lead.
For those who have interest, the next up song we missed on Pandora was AC/DC “For Those About to Rock” and I salute you all for the efforts this morning.
-Alf
Announcements: Do this – http://f3nation.com/2017/01/17/area-51-mini-csaup-saturday-january-28-7am/
Friday 1/20/17 marks a great milestone in American (and British) history as the Kevlar helm is taken by two new co-captains, ready to continue the magical journey that we embark on each Friday morning. We hope that many of you will choose to attend this grand event, especially the long-timers who have helped to make this site what it is by standing around and not doing any of the exercises by giving it your all, rain or shine, each and every workout. For those in protest #notmysiteQ, we hope you will reconsider and give these new guys a chance. After all, it was but a short time ago when I took over the reigns from the apt and able Sussudio, who’s legendary backblasts and attention to detail captured the heart and spirit of this very thing we call Area51.
You may ask, who is leading this thing tomorrow? Will the new mystery Site leaders be given the Q? Surely they are fit and ready for the challenge! The pax has graciously reminded me that the last Bulldog Q lasted about 3 mins before he threw his back out doing side straddle hops (technically, he has led since then, but let’s not confuse this story with facts). Adding to this, the last Horsehead Q was possibly the greatest disaster in all of F3 Q history as he tripped and broke his arm before the workout technically even started. Surely those two idiots aren’t planning to soil this grand event by attempting to lead the workout instead of gracefully giving it to the new guys? Really?
Hmmm . . .
Nah – I think Dawg and I will take it. Pull up a chair boys, it’s gonna be good time. Spackler is bringing a cooler full of #DEALWITHIT to hand out after the workout.
What about Joust, you say? I usually post over there. Freedom is holding a free Gaithers concert and Header’s beard is almost ready. Also, I hear that Bush is leading a 10000000 merkin workout designed to dislocate your shoulders and your spirit. All I can ask you to do is search within the deep recesses of your soul and make the right decision for you and your family. Or, you can go to Joust and get covered in fertlilizer pellets.
Bulldog, I’m not sure if you are able to read these on your AOL web browser, but you better be there too. Bring the George Foreman grill and we’ll fire up some Spotted D afterwards.
your pals,
Horsehead and Bulldog
17 of Charlotte’s strongest and most vocal posted at Rebel Yell because you can sleep when you’re dead. The “wierdest” disclaimer was given, including that YHC was trying something new that may be a total Q Fail. Off we went anyway.
COP:
After luring the PAX in with a tame Abe Vigoda (old man style windmill) x 10, we proceeded to get our bodies moving with 8-count Body Builders x 10.
We followed with that always welcomed low slow squat x 10. Then, it was shoulder time:
* Merkins x 10
* Mountain Climbers x 10
* Low (6 inches) plank jack x 10
Bring in some Imperial Walkers to rest your arms. Was going to do 10 but went to 15 because my biceps were still trembling. Then, back to shoulders:
* Molitov merkins x 10 (hands and feet come off the ground on the up stoke)
* Alternating Shoulder Taps x 10
* Side to Side MC’s x 10.
Enough of that. Instructions to mosey to the rock pile at bottom of murderhorn. Then, lassie back for the 6 to form pairs–theoretically fast/slow pairs. Everyone grabs a lifting/running rock. Mosey to the side street at bottom of murderhorn.
Running Rock Work:
Each pair begins with 10 curl/press/skull crushers. Then, 1 pax runs (with rock) to the rock pile and back while other does called exercise. At the flap jack, repeat the 10 curl/press/skulls. Flap Jack the run/exercise. Then, repeat (for 3rd time) the curl/press/skulls. At some point, we cut out the curls to 1 set vs. 3 and we shortened the run a bit. #TimeManagement.
Round 1–left hand on rock merkins
Round 2–right hand on rock merkins
Round 3–some form a squat with the rock (out front, overhead, against your chest, on the ground)
Round 4–Both hands on the rock merkins
Round 5–Money Round. Rockies. #CrowdPleaser
Return Rocks. Mosey back up murderhorn, lassie back for the 6. Proceed to launch. Finished.
Moleskine:
Goonie and Snookie score bonus points for pre-run. The got to pay the price of Frehley’s mumble chatter about being young and sober and trying to show off. #CollegeChampionshipBender. Frehley’s went on to coin a new accounting term–FOLI for first out, last in, referring to the run with the rock. FASB is currently reviewing this new concept and will rule on it sometime in 2019.
Margo set a nice pace with the rock run. When the route was shortened (“somewhere between the 2 street lights”), he kept us honest. He shows great form in spite of spending weeks getting down his Christmas lights. #MustSeeLightShow
Bucky felt a little winded after having chosen his rock unwisely. YHC clearly stated we would be running. Bucky spotted a nice little hand-sized rock. Picking it up, he found it was more of an iceberg, 90% was below the surface. Too ashamed to put it back, he sucked it up and performed admirably. #ShameIsAPowerfulTool.
Loogie, Tool Bag, and Danika have not quite joined the Distance Running Fan Club. Nonetheless, they conquered the Murderhorn and are alive to prove it. Nice work, gents. Danika posts for second time even though he is headed on vacation. #BossIsAlsoAPowerfulTool.
Good to have Brisket and Snookie back out. Brisket thought he may have reverted to FNG status. No such luck. He did show excellent form in the rock work. Tag-Along appeared to have good form too. At least, YHC thinks it was him. My head was hanging low.
T-Claps to Bus Boy, who posted even though he knew we would be running with rocks. #Fortitude
Others (Champagne, Morning After, Strawberry, Big Tuna, Heartbreaker) showed strong performance and minimal mumber chatter directed to the Q. At least, YHC could not hear it. It was minimal and not “non-existent,” as YHC did pick up on a comment from ‘Pagne when Rockies were called.
YHC is proud to have soccer arms, even though i can’t play soccer. Thanks for participating in a little rock work to build our upper bodies. Thanks, Heartbreaker, for chance to lead.
Announcements
Concord Savage Race in May vs. Mud Run. Look for more info on twitter.
Da Vinci convergence this Sat at 6:30
Mini-CASUP on Jan 28; McAlpine. Alf’s redo of a classic beatdown.
YHC took us out.
12 grown men gathered in an elementary school parking lot this morning at 5:15. It was good to have several guys back out who haven’t posted much lately – Haze (fresh off 6.5 miles at Fast Twitch), Radar, Wolfman and Hopper. With that crew of #kotters, we expected Stage Coach or Bugeater to come rolling in. The Union County rolled in after their 2-hour drive from the hinterlands. After a tremendous disclaimer (trust me, it was great, yuge), we proceeded thusly.
Quick mosey to the front field (Haze: I didn’t know we still worked out on grass). Fair point – we prefer our dry pavement these days, but the field was dry, so on we went. SSH, MC, IW. Then line up abreast on the sideline for back and forth warmup (jog front and back, carioca, broad jumps, bear crawl, crab walk).
Gather at the far end zone for Here and There. Run over “there” (100 yards) and do 5 HR merkins, then back “here” for 15 jump squats. Then 10/10, then 15/5. End “there”.
Mosey over to the pile of rocks at the church. Choose a partner and grab a manly rock. CMIYC around the church with a 10 merkin chaser. Mary recovery Repeat. Radar was my partner and picked a nice, small rock – veteran – then took off at full speed. He’s been doing something to keep in shape.
Mosey over to the benches around the tree. 10 derkins, 10 jump ups, 10 dips. Run over there and touch that pole. Repeat with 15 and 20 reps. Over to the wall behind the school. Partner 1 BTW while partner 2 runs to the playground over there and back. Flapjack. Repeat with People’s Chair. Radar is out of practice on the partner low-5. We looked like Tiger Woods and his caddie. https://www.youtube.com/watch?v=V_gvg89sbQA
To the front field again for 10 sprints from one end to the other. Queen was flying until he realized we were doing 10. Semi, Radar and Haze talked like school girls the whole time. I checked on Arena on the jog back to the cars because he was limping – apparently that’s just how he runs. Oops. Done.
Good work by the guys this morning. 2.5 miles with plenty of merkins for me. Oh yeah, Semi Gloss wore one glove. #michaeljackson
I’ll be honest… measly showing this morning @DV.
I’m confident our dip in numbers is a direct result of Semi-gloss rolling off as Site-Q. We are pretty lost without him. #RIP
The Workout:
Customary mosey to gateway academy while we pause and wait for Floorslapper who is undoubtedly screeching in on 2 wheels @5:35
– SSH x25
10 Merkins OYO
– IW x25
10 Merkins OYO
Mosey on down to Davie
(Stop to do 10 dips and 10 derkins)
At the playground:
– 10 box jumps
– 10 Pull-ups
– 10 Merkins
– 1 short track lap
Repeato with 20’s
Next:
Short Track relay partner 1 runs the lap, partner 2 planks
3 laps each partner, 6 total
Mosey back home stopping for more Double D’s
Last but not least, a little rock-curling hopscotch:
– Grab a big rock do 5,10,15,20,25 curls
– between each one run a lap to the bottom of the stairs hopping back up them on one foot.
AND TIME.
Moleskine:
YHC had a good time catching up with Swiper this morning- he pushed me on the mosey back, great ISI action.
Good work from Huggie bear and Geraldo pushing themselves and keeping up with a 26 year old.
I always hate getting up in the gloom when my alarm goes off… but every time I get out there I am glad I did.
Privileged to lead.
-Dolly
Winter is for adding muscle mass before the onslaught of running that always accompanies the summer months here in Area 51. On a downright pleasant morning 16 open minded men joined YHC for a workout inspired by Arnold Schwarzenegger and Usain Bolt. A disclaimer that can proudly be called fair to middling was given and off we went.
Warmup:
Bro Complex #1
Bro Complex #2
Bro Complex #3
Wrap Up
NMM
In YHC’s mind, the PAX were filled with a manly vigor following this morning’s workout and proceeded to spend the day eating meat, growing facial hair, and driving nails with their bare hands. Announcements: mini-CSAUP led by Alf on 1/28/17, Savage Race replacing spring mud run on 5/13/17.
16 pax dealt with it at The Maul. 1 for a pre run.
Been awhile since I have attended the Maul. Good to see some old & new faces.
Here is what we did – The Loop Part Deuce
1st run as a group to show each stop and then release the Pax to get as many rounds in as possible by 6:10.
1st stop – 3 times up some asinine hill with 10 merkins at the top each time
2nd – 10/20/30 at the fountains – step ups, derkins and dips
3rd – 50 LBC’s
4th – 10 burpees or 20 squats
Finished with a quick round or two of Mary
Most pax got in 3+ miles with Frasier leading the way with 3.52345323.
Moleskine
No MH today for those that were wanting to hit her up – it’s ok though because I’m sure you got your fill. Frasier was polite enough to hang around and chat for a bit when the Loop first started. Then he took off. Thanks to Van Pelt for pushing YHC along (even though he probably didn’t know he was). T claps to Goonie for running before and after to hit 5 miles for the day. Outback and MT must have been taking it easy today as I know they are faster than that. Dumpster was pushing it and has come a long way. Snowflake and the other #respected gentlemen continue to show they are a force to be reckoned with……..
Enjoyed it gents. Check twitter for all that’s going on in F3.
Announcements
Snowflake to Q Centurion
MT to Q at Arsenal somewhere in Egypt
No mudrun in Columbia this year – taking it to the Savage up in Concord on May 13th. Be on the look for details.