As our F3 brethren braved the mountains of the Blue Ridge, six men met at The Rock for a starfish that was less than symmetrically designed. It had one long leg and three short legs, but it still whipped us all the same. After a quick disclaimer, we headed out:
Warm-Up:
Mosey to the basketball courts for the following:
The starfish was explained. The basketball courts were the “center” of the starfish. After running to the end of each leg, come back to the center for 10 merkins. Here were the four legs of the beast:
When we got back to the center, we had some resting recovery via 20 Freddy Mercury and 20 Rosalita.
Surprise!….run the starfish again!!
Upon the completion of the second starfish, we ran into brothers from DayZero who decided to come to the best AO in Area51……great to see you boys!! We jumped into a couple of rounds of Mary with them.
After our neighbors took off, we ran some Here and There:
Between light posts (100 yards?), we did the following:
The above was followed by two more rounds, with reps of 15, then 10.
Jog back to the cars for some Mary including flutter, LBC’s, parker peter and peter parker.
That’s a wrap!
I had fun today boys! Thanks for coming out and for putting up with my crazy starfish design. I know it was ridiculously uneven, but I know I am dragging already today, so I hope you got something good out of it, too! Great group of guys today, by the way!!
By my count, here is what we tackled, and this is only partial:
Sweet work!
Announcements:
E Trade, thanks for the great take-out prayer!
Have a great weekend! Take time to Remember 9/11.
Hopper
13 PAX gathered at MRHS once Doc McStuffins made his normal arrival at 0530 hours on Wednesday. Bratwurst had the SF planted firmly in the soil and we had a solid group ready to roll. Time to make the doughnuts, or at least break a sweat.
Disclaimer was properly delivered and YHC made sure everyone knew I was not a professional, just acting like one for the next 45 minutes. With all that behind us, we launched for a nice jog across the student parking lot and headed over to the front of the high school at Marvin Ridge.
COP:
Continue the jog around the side of the school and then alternate Lunge Walk and a Jog between the light posts until we made our way to the Globe at the back entrance of the campus. Time for a little partner work. We had an odd number so Dasher threw himself on the sword and ran the next portion of the workout on his own.
Time to continue our nice easy mosey around the back of the campus to the patio outside the Middle School gym. Once at the patio we continued with the partner work.
PAX were working pretty hard so thought it was time for a little recovery. Everyone line up on the wall for People’s Chair:
Head back through the bus parking lot (try not to breath in the fumes) towards the launch point. Once we were back in the high school student parking lot, stopped about 1/2 up the nice incline for abbreviated Ark Loader. Some chatter about the Q trying to decide what to do next, but just deciding how far to make the next series of movements.
2 MOM:
Finito
NMM:
Announcements:
7 men dried up their Panther tears (teal tears) and showed up for some fun Friday at Kevlar. Here’s what we did.
Warm-Up
– Side straddle hop
– Good mornings
– Imperial walkers
Run to Warner Park Dodging Cars
Field Work, 100 yards
– 50%/80% run
– Backwards run
– Karaoke
– High knees, butt kickers
Starfish Round #1 (arms)
– 20 merkins
– 20 Carolina dry docks
– 20 wide arm merkins
– 20 diamond merkins
– 5 jump squats each time back to the middle
Starfish Round #2 (legs)
– 20 deep squats
– 10 one legged squats
– 10 one legged squats
– 20 lunges
– 3 burpees each time back to the middle
Pavilion
– People’s Chair with air presses x2
– Balls to the Wall
Frogger back across Hwy 51 to tennis pavilion
– Dips / run around church sign
– Derkins / run around church sign
– Step ups / run around church sign
Back to parking lot for some stretching
Somehow I feel like I was tricked into leading on the Friday of BRR and the day after the weeknight Panthers season opener. Someone had to do it, so no offense taken…but I probably would have been sleeping if I were not leading. Tried to keep it light with lots of variety. Those cars come fast down 51, I hear we almost lost Cottontail. Disclaimer was given. Enjoy the weekend. Pray for safety of runners on BRR.
Harley
What happens when you are busy and watching a Panthers game and exhausted?
Pull out a stations work out, much less to think about.
Let’s go!
#HairbandMile
COP
SSH x 20
IW x 20
Low Slow Squat x 20
Mosey to grass
Do stations until time, stations are as follow:
KB Snatch 10L 10R
KB Clean & Press 10L 10R
Jump Rope x 40
Alternating overhead sandbag press x 20
Two handed kettlebell swing x 40
Plank sandbag pull through x 10 #crowdpleaser
Step/jump ups x 20 metal bench was wet we stuck to step ups.
HairbandMile
Rinse and repeat until time is called.
6MOM
Flutter x 30
Rosalita x 20
Backscratcher x 20
DONE!
Moleskin
Great work out there everyone! I was probably not the only one up late watching the Panthers but I know I saw #02Dep and sweat so hard work was happening and that is what matter.
Jabberwocky had to leave a little early but ‘E’ for effort, he still got his rear out of bed and put in about 35 minutes of work.
Announcements
Prayers for our BRR guys
continued prayer for my job search
9-1 carwash at Scout hut in Indian Trail for fundraiser for eagle scout that lost his father unexpectedly last month.
As always an honor to lead!
Aye!
Hair Band
With the BRR in full swing, the Panthers first game of the season and not knowing if I was actually leading the PAX (based on a message earlier in the week from Chelms), I knew it was going to be an interesting time at Centurion. Regardless of what was against us, 10 PAX arrived in the gloom (one not knowing which team won the football game) to get their weekend started. The disclaimer was provided and off we went. Mosey to the small lot behind the football field for:
COP:
5 merkins OYO, SSH x 15, 5 merkins OYO, IW x 15, 5 merkins OYO, mountain climber x 15, 5 merkins OYO
The Thang:
Grab a lifting rock and down to the practice field.
Two rounds of 11s. Round 1: Shoulder press and squats, 2nd Round: Tricep Extensions and Sister Mary Catherine
1 set of cadence rock curls X 20 (3 count up and 3 count down)
Triple Lindy with the rock (curl, press, extension) x 20
Mosey to the benches: 2 sets of: 10 derkins, 15 incline merkins, 10 crucible merkins, 20 step ups, 20 split squats
Mosey to the front of the football stadium for ab escalators at the 3 corners of the parking area: two round 10-20-30x, first LBCs, then flutter kicks.
Finish the day with the Paper Jam mile (a knock off of the Centurion Mile)
Thanks Fire Marshall Bill for taking us out.
Announcements:
Area 51 convergence Wednesday at Calvary Church (Anvil) start time is 5:15 (not 5:30). Bring donations for the Calvary Food Pantry (check pre-blast for details)
Fort Mill convergence on Tuesday (check pre-blast for details)
4 pax for some Devils Turn. Bunker and Hairball went for The Village. YHC and Holy Hitman headed for the track. A bit humid but each got what they came for some 2nd F and miles. HH took us out with the prayer.
Good luck to all my BRR running brothers!!
It has been probably 2 years since I have Q’ed at Peak51 partially because I can’t make it out much during the school year so I come back each summer to get acquainted with new PAX and bust the chops of Geraldo that doesn’t post anymore here. By the way, where was my non-running friend Dora? I know he wasn’t getting ready for BRR! Probably Rucking.
Any way, we gathered almost hampered by my watch fading in and out but Booyah had the six and my back on the clock if needed.
Let’s Mosey!
COP
Side Straddle Hops x 20 In Cadence
Imperial Walkers x 20 IC
Windmill x 15 IC
Enough of that let’s get to The THANG!
Welcome to the starfish, the sheet on the ground is not homework left on the ground by students it was “now work” for the PAX and went something like this:
Do center exercise, run to corner 1 and do posted exercise, run back to center for exercise, then run to next corner for posted exercise etc. and end with exercise at center and plank until all have caught up.
Round 1 – Upper body
Center: 5 burpees
Corner 1: 15 Merkins
Corner 2: 15 Carolina Dry Docks
Corner 3: Diamond Merkins
Corner 4: Wide Arm Merkins
Plankwork while waiting on the six
Round 2 – Lower Body
Center: 10 Jump Squats
Corner 1: 20 Monkey Humpers
Corner 2: 20 Squats
Corner 3: 20 Mountain Climbers
Corner4: 20 Lunges
Plankwork
Round 3 – Core
Center: 15 rock hoppers
Corner1: 25 LBCs
Corner2: 25 Flutter
Corner3: 25 Freddie Mercury
Corner4: 25 Rosalita
Plankwork
Mosey to grass to meet my friend Jack Webb! If round 1 of starfish wasn’t enough upper body well, this is for you.
1 Merkin to 4 air presses, 2/8 etc. up to 10/40 I saw some struggles toward the end, more like #WetNoodleArms
I’m sure many were cursing me as they tried to wash their hair or do much else with their arms today. #SorryNotSorry You will be stronger for it, that’s why we do this crazy stuff. #ToughLove
Over to the wall for peoples chair, knees at 90 degrees… and drop an inch.
I heard the question posed “We aren’t doing air presses are we?” No we won’t, #MercyQ, instead keep your hands stretched out in front of you and hold it…..
Recover
Back on the wall, knees at 90… drop an inch… drop another inch because I think some PAX started a little higher to begin with to have some cushion. Arms out in front again and hold it!
Recover
BTWs! (Balls To the Wall for those that are new…) This was for Smokey due to some facebook shenanigans a few days ago.
At this point I heard “Ahem, Cough, Moderate!”
Hey, I gave the disclaimer in the beginning, I even told PAX that need to modify just to plank for this one but the way to expand out of just a moderate workout is to push yourself. (without hurting yourself)
Recover!
Mosey back to the cars for
6MOM
Not sure I remember it all now,
Dolly x 20
Backscratcher x 20
Flutter x 27 I knew the grumbling would start when I went past 25
Pretzel Crunch 10L 10R
Protractor, various callouts around the PAX clock.
DONE!
Moleskin
So as many know I am not a big runner, so much so that I have an exercise named after me #HairbandMile Per the exercise glossary: A Mental Marathon with an Actual Run or Jogging Distance equal to or less than 1/4 mile. Named in honor of Hairband who claims to hate running but is secretly a closet runner.
With all the BRR guys turning AOs into running workouts lately it was time to fight back. (Sorry Slimfast & Sensei)
A starfish is a great way to keep guys together and puts them into a situation where it is easily modifiable if needed but it’s also on you to push yourself. Which Smokey did by doing burpees in round 2 when not needed, but more than likely that was really just him not paying attention.
Everyone was pushing themselves from what I saw though and you guys should be proud of that. I love that there have been so many new guys that I did need to explain some of the exercises. I managed to not be in the middle of the circle demonstrating Monkey Humpers though, half of the circle should be thankful.
If you have not Q’ed yet you really need to think about doing it. You will never feel ready and very few ever are but that is how you learn.
Announcements:
-Keep Huggie Bear’s mom in your prayers, she may not have much time so he will be headed to be with her.
-Convergence next Thursday, watch twitter for more details.
-Car wash in Indian Trail near town hall/scout house to raise funds for eagle scout who just lost his dad unexpectedly last month.
– Saturday October 7th launch of F3 Monroe, if you know anyone out that way get them plugged in with us in the UC @F3Unionco on twitter
Thanks to Slimfast for taking us out this morning,
Always an honor to lead, thanks for the invite!
Aye!
Hair Band
@ktackel
Late Substi-Q by YHC for Margo (#calendars.com) had me scrambling to figure out what workout to do at Anvil. I’m not a regular at the AO so a little more thought than standard was needed. My heads still hurts on that one but I digress. As part of the deal, YHC advised Margo that he would have to write the BB. It wouldn’t matter if he was present – he could make up whatever he wanted. So below is what we allegedly did. Only those present knows if this was entirely made up, or if we actually did it.
Disclaimer provided and we began…or did we?
The Thang:
Mosey to a nice spot in the vast parking lot for warm up
– SSH x 25
– IW x 25
– Low Slow Squat x 25
Partner up: 1 partner does an exercise while the other runs down to the end of the parking row, around the island, and back. Exercises: 300 merkins / 300 LBC / 300 Squat
Mosey to the rock pile and pick up a lifting rock. Indian run to athletic fields at the bottom of the small hill.
Rock work (In Cadence):
– Biceps x 20; drop rock and run up and down hill.
– Bent Row; up/down hill
– Overhead Press; up/down hill
– Thrusters; up/down hill
Indian run back to return rocks.
Mosey to cars for Mary around the horn (each pax calls exercise and runs cadence). A nice variety of Mary was provided and all were x 10.
Time.
Moleskin:
– IH disclaimed that the present pax were not runners before I could formally disclaim #disclaimerjack. YHC wondered if he was leveraging his #respect powers to keep the mileage low #itworked – only 2.2 total miles.
– I almost lost it when Crab Cake exchanged his lifting rock for a running rock when YHC called for the Indian Run. He’s getting closer to #respect age so YHC gave him a small amount of ridicule, and we moved on quickly. Much more to do before time.
– Late arrival by O’Tannenbaum changed my weinke. #lucky #YourWelcome
– Quiet day otherwise; we just grinded it out.
– As always, thanks to IH for the proper send off.
Announcements:
– If you don’t have a calendar – there’s a 200+ mile relay race this weekend. Proper tapering is recommended.
– Next Wed. 9/14 is the 5 year Anniversary of Area 51. Wiley vets are taking us on a tour of this AO. I HIGHLY recommend posting with those old farts. Remember to change your alarms – wheels up at 5:15AM.
Thanks for allowing me to lead some fine men today.
09/14/2016. 0515-0615. Calvary Church. 5801 Pineville-Matthews Rd. Convergence workout to celebrate 5-years of A51.
Food collection at the A51 5-Year Convergence Workout to benefit Calvary Church Food Pantry. The following items will be collected:
DRIED BEANS (any type, no larger than 3 lb bag)
JELLY/JAM (Plastic Jars ONLY-NO GLASS)
CORNBREAD (8-9 ounce boxes ONLY)
RICE (Brown or White-1,2, or 3 pound bag OR Boxes up to 16 ounces)
As always, this is voluntary. Calvary Food Pantry distributes bags of food weekly to local families in need. All donations will be greatly appreciated. Shoot your M a message and tell her to put one or more of these items on the weekly grocery list. Or, like Mr. Brady, put it on yourself and pick it up when you do your weekly shopping. Pass the word along at COT.
***Posted on behalf of Marge***
14 veterans came out to Hydra this morning. Little to no disclaimer given.
Find a partner and Catch Me if You Can to HT/The Lodge parking lot. Partner 1 runs while Partner 2 does 5 merkins, then chases Partner 1 down. Flapjack. Repeat til we get to HT/Lodge.
COP
SSH x 20 IC
IW x 20 IC
LSS x 10 IC
Mosey to the fountain in front of HT for 3 rounds of Partner 1 runs a lap around parking lot while Partner 2 does called exercise. Then flapjack.
– Round 1: As a team do 150 dips
– Round 2: 100 derkins
– Round 3: 50 Jump Ups/Step Ups
Instructions given on main event – Team 7’s on the Summerlin/Abbotswood halfpipe so we don’t wake the neighbors when we get there.
Mosey down Colony to Abbotswood then hang a right and stop at the bottom of the halfpipe.
Partner 1 runs one direction up Abbotswood, Partner 2 runs the other direction up Abbotswood (both very much uphill). On odd number trips up hill (7, 5, 3, 1) do that number of Heels to Heaven. On even number trips up hill (6, 4, 2) do that number of burpees. Meet in the intersection of Abbotswood and Summerlin between each trip up the hill for 5 hand slap merkins with your partner.
2 lines of 7 pax for Indian Run back up Summerlin to Rea and then back to school for 2 MOM. 10 Dolly and 10 Rosalita. Times up.
NMM
Strong work by the pax today. I warned on Twitter last night that this would be an anti-BRR taper workout and I think it delivered. I didn’t keep track of the mileage but we ran about 3-4 miles with many hills mixed in. I think the tone was set early with the terrible CMIYC to HT/Lodge to start out with.
The 150 dips at the HT fountain weren’t that bad but the 100 derkins were terrible. Probably should’ve cut those down to 75 reps. The 50 jump ups quickly turned into step ups. I witnessed some great comraderie between partners during these three rounds as pax were making sure to leave a few extra reps for their partners at the end so they didn’t feel left out.
The 7’s on the halfpipe were terrible. The hill seemed to get longer with each trip.
The indian run back to OP fell apart pretty quickly. Guys were gassed at this point. Several pax asked that we request an Uber to get back to OP but I don’t think any Uber driver would let us in the car at that point.
Thanks to Puddin Pop for sharing his story of how he had to waddle the last 1/2 of the 5k that Daisy made us do a few weeks ago to avoid soiling himself. Glad you made it to the porta potty back at OP. I’m concerned about the strange noises you heard back there though. Must be ghosts. I think I heard Bounce suggest that you use the HT Fountain next time. Please don’t do that.
As I was pulling out of my driveway this morning at like 5:10 am, I saw my neighbor (Sleeping Cow) all geared up and ready to ride his bike 26 miles with COCAC. He saw me heading to Hydra so he quickly went inside to change clothes so he could join us. Glad you could make it brother. We’ll hit the bike next Tuesday. If there are any other cyclists that would like to join us, please let us know. Will probably do 15-20 miles. 5:15 or 5:30 am next Tuesday.
Anouncements:
– Young Life Mud Run – September 17th. ylmudrun.com. Fields for everybody… including old guys like Frosty Paws.
– 5-year anniversary Area 51 convergence is next Wednesday the 14th at Calvary Church (Anvil) at 5:15. 1 hour workout.