Fellas,
8 came out to see if Slim Fast would keep his promise. He did!! Here is how it went:
1. Warm-up mile + stretching
2. 4×400 Intervals with 400 recovery after each interval
3. Cool down 1/2 mile + stretching
3.5 mi total!
Moleskine:
This is a situation we will be faced with for Mountain Goat… And that is having some sort of “event” on the weekend. With Southern Discomfort looming on Saturday morning, we wanted to get some miles in but not kill ourselves ahead of the #CSAUP.
I think we did that. The cool thing about this very simple routine is that when you look back, guys ran 1-mile at a pretty elevated pace! That is going to continue to prepare us well for a timed mile, which will be coming up soon!
Great to have High Tide back with us. I can’t remember if this is Hopper’s first time, but always strong! He and I have run so many miles together recently, I’ve lost track of when and where.
Freedom, Stay Puft, Booyah The Mouth, and Huggy Bear… All regulars… All strong!! You guys are great!
We were joined by some Spearhead Ruffians for COT led by Dora and MTN Goat alumnus emeritus Geraldo.
Keep coming out guys! I’m seeing progress every time we run!
25 men including 3 to 4 LIFO’s headed into the dark woods. It was greenway day at DT and as referenced in the pre-tweet, it was intended to be a taper going into Saturday’s #CSAUP event – Southern DIS-Comfort.
The key word there is ‘intended.’ As wise old Tiger Rag predicted, once a bunch of guys get together and the warmup mile is complete, it inevitably becomes a pissing match and the pace becomes unreasonable. Today was no different. Mr. Brady, Frasier, Turkey Leg, and ’bout Time were the primary perpetrators, but there were others, the dark just hid their identities. You know who you are. Not sure if it was #ISI or #CSAUP. Either way it was another painful Devil’s Turn.
Even though it was a full moon (which entranced Hopper for a moment), the greenway was dark and gloomy. Some had headlamps, others utilized ESP to avoid the sporadically spaced poles in the middle of a perfectly good greenway. For a second, it was rumored that Hannibal had mounted one at 3/4 speed, however, this was later dispelled.
The course today was ‘hypothetically’ (imagine air-quotes here) simple. Just an out and back on the greenway. In the parking lot, TR dropped several hints to use chalk to mark the course to which YHC scoffed and later mentioned to Frasier how it is impossible to get lost on the greenway. Today it was proven possible. Upon turning around and starting back, 2 PAX were observed circling a manhole cover hoping for direction. Once they were gathered up, another group was found to have been distracted by bouncing lights and took one of the turns into a neighborhood. At COT, it was noticed that Mistaflex was not in attendance and was later found by Marvel. (not sure how we missed him on the return). So it was a bit chaotic on an intended easy day at the ‘Turn.
Another observation from the day was that there is an increasing amount of nakedness going on in COT. After running with Mr. Brady a few times, I have come to expect him to basically strip down to skivvies immediately following a run. However, today there were at least 7 who had followed suit with sweat soaked chest hair becoming more the norm than the exception. Highly disturbing. Who knows though, YHC may join in this trend if the temperature stays this high.
Thanks coming out today and see you Saturday!
Announcements:
– Saturday is Southern DIS-Comfort – even if you’re not signed up – SHOW UP!
– Saturday (8/1) is the last day to purchase BRR running shirts. Turkey Leg says they are great. Buy one. BRR Shirt Link
– There are also reflective, high vis yellow shirts for sale. Tiger Rag says they are so reflective they will blind you. Buy one of those too. You have a little more time (8/17). Reflective Shirt Link
Who: Any Area 51 PAX
What: BRR Training: Legs 22 (5.5 miles, Hard), Leg 23 (5.5 miles, Hard), and Leg 31 (6.5 miles, MG Hard) or Leg 33 (5.2 miles, MG Hard).
When: 8/7- 8/8
Where: Bear Den Campground (https://bear-den.com/)
Why: #CSAUP
The Blue Ridge SOBs are headed to the mountains on 8/7 for some BRR training. All Area 51 PAX are welcome. Our team has a small cabin reserved for Friday night at Bear Den Campground. If you’re interested in joining us, here is the website https://bear-den.com/ .
Friday 8/7:
Our plan is to leave Charlotte around noon on Friday 8/7 and check in at the campground around 2. Then head to leg 22 (5.5 miles, Hard) and start our run around 4pm. Grab dinner and a few beers then head to bed early.
Saturday 8/8:
On Saturday morning, we plan a 7am start on Leg 23 (5.3 miles, Hard), then we will return to the campground to shower and pack up. Our last run will start at 1pm on Leg 31 (6.5 miles, MG Hard) or Leg 33 (5.2 miles, MG Hard). We should arrive back in Charlotte no later than 5pm on Saturday 8/8.
8 MEN ignored YHC’s warning not to post and decided to embrace the suck and breath deep the Gloom of Hydra.
Started with 9, one of which was an FNG, so disclaimer was given more intentionally than usual and off we went.
2 jogs around baby track – butt kickers, high knees, carioca right and left.
Mosey to the field for COP
5 burpees oyo
20 – SSH in cadence
5 burpees oyo
20 – IW in cadence
5 burpees oyo
5 slow squats with 10 second hold
5 burpees
5 slow merkins with 5 second hold at top and bottom.
The Thang:
Count off by 4 and mosey to concessions stand areas for debrief.
Starfish time
Station 1 – Play ground – 10 strict pull-ups
Station 2 – Far baseball field – bear crawl from fence across outfield to infield and back
Station 3 – End zone of football field – 10 double merkin burpees
Station 4 – Far tree line – opposite the bear crawl baseball field – 10 Sister Mary Catherine’s – both legs or two lunges counts as 1 rep.
Center is the concessions stand area – for 10 jump ups, 10 dips and 10 decline diamonds.
On Go – run to your station, complete it, and then back to the middle complete the center exercises, then to the next station, going in clockwise direction and always coming back to the middle. Continue until time is called.
6 MOM
25 x Flutters in cadence – hold it
25 x Dollies in cadence
15 x Heels to Heaven in cadence
Done
NMM
Small group but solid hard work by all. The humidity was brutal today making it hard to breath from the beginning and it didn’t get any better.
We did start with 9, but Puddin Pop’s FNG had to bail mid workout, to head home, because he had a heater coming, as he put it. Need to make it thru an entire workout to get named, and unfortunately, he has provided some good material, which will result in a great handle YHC is sure.
This is a great AO – Cobains Puddin Pop for not making it out more – will stay on the Q rotation.
One Eye was crushing it today and passed YHC, who was trying hard to keep him at bay. Flutie, Iron Sides and Moon River and Harley were all so fast YHC didn’t see them too much.
Puddin and Tackling Dummy helped push the pace for our group.
All got at least 2+ rounds on this, which was brutal with the humidity and the middle exercises. Decline diamond merkins are not fun, and added with 10 jump ups and 10 dips, there really wasn’t anywhere to catch your breath.
Thanks for the opportunity Puddin Pop to lead this great group of men, and thanks guys for following YHC around in the gloom this am. It is an Honor.
IF YHC missed anything of note, please shout out below in the comments.
For those keeping score – two rounds = 80 jump ups, 80 dips, 80 decline diamond merkins, 20 pullups, 20 double merkin burpees, 20 double sister mary catherine’s and lots of bear crawling.
Announcements:
Southern Discomfort this Saturday
Mud-Run – Oct 24th – no sign-ups yet, but get your teams together
Myrtle Beach – if you are on vacation on the Grand Strand, check out our F3 brothers down there – great group and its growing fast.
Thats all.
Champagne Out.
8 pax (2 site FNG’s; Sparkle City & Witch Doctor) wandered onto the Meathead stomping grounds (including one 2-wheeler) for another round of supersetpalooza to the #earworm of LK’s “American Woman”
WARM UP:
2 TGU’s left side
farmers carry to end of lane
2 TGU’s right side
farmers carry back to beginning of lane
2 TGU’s left side
stacked carry to end of lane
2 TGU’s right side
stacked carry back to beginning of lane
THE THANG:
(9 periods of 45 seconds work with 15 seconds rest for 2 rounds)
HEAVY SET
(Partner Up, Double Bells, AMRAP 10min)
MOLESKINE
Thanks again fellas for the opportunity to step in front and call out exercises. It’s been a real pleasure and honor.
Till next time,
Chum
16 pax laced em up for the welcome back party. YHC provided the hors d’oeuvres and main course. You’re welcome.
The Thang
COP with SSH and LSS
Mosey half way down the Murderhorn and stop at Summitt Tree Court for instructions for the Tripod.
Run to the rocks for 30 curls – Run back to Summitt for 20 hand release
Run to the end of Summitt for 30 low slow squats – 20 hand release back at Summitt
Run up Murderhorn for 30 CDD’s – back down to Summitt for 20 hand release
Mosey to bottom of Murderhorn – run back up doing 10 diamonds at each street light
Mary while we wait on the 6
Mosey back to Theatre to that beast of a hill with the sign on it for 7’s
Jump Squats at bottom – burpees at the top
Mary while we wait on the 6
Mosey to end of theatre lot for speed work
20 yard sprints x 4
80 yard sprints x 2
Circle up for Mary
Freddy Mercury and Protractor
Moleskine
YHC showed up real early and to his delight the Murderhorn was open. Cha ching. Not like we wouldn’t have figured out a way to get over there anyway. Good group today and great to see some faces I haven’t seen in awhile. Frehley’s showed up and ran with either a towel or doo rag the whole time. Veteran move. It was moist. Bulldog arrived with a gimpy, taped up wrist but still finished first during every merkin and burpee exercise. Oh to be short. Beaker was supposedly tapped by Frehley’s to take his place in the BRR bc Frehley’s “just really doesn’t want to do it” #clemson. Good pick in Beaker though as he was up front on most of the runs. Speaking of Clemson, Gummy was there as well, murmuring something about bypassing Hydra bc he knew he was going to get a better workout at FY. At least that is what I processed him as saying. The hill sucked. I had second thoughts after one round but we pushed through. Sorry about that one. The sprints at the end weren’t planned but we had time and they seemed to bring a big smile on all the faces. Heartbreaker and Bulldog have wheels. They might be 40 yr old Continentals but they still run like Toyos.
Good work gents. Always a pleasure getting back out to the ol’ stomping grounds.
Announcements
Stonehenge as planned on Sat – 6am
Southern Discomfort on Sat – check site for details.
14 men bettered themselves today at Anvil. No late arrivals today so we launched at 5:30.
COP:
SSH x 15
Merkin x 20 (hold it)
Diamond Merkin x 10 (hold it)
Wide Merkin x 10
Mosey to the parking lot lane lined by trees to run the mile. 4 laps at .25 miles each. Early finishers did AB work while waiting for rest of PAX.
Mosey to rock pile by softball field for some circuit work. Partner up into groups of 3. Person 1 performs exercise at Station #1, person 2 performs exercise at Station #2, person 3 runs to the next station to relive team member who then runs to the other station to review next person. Repeat each station 3 times (Actually ended up doing each station 2 1/2 times due to time)
Station 1: Upper Body Rock Work – Curls x 10, Chest Press x 10, Extensions x 10 (repeat until relieved by team member)
Station 2: Bench Work at the “Snack Shack” – Step-Ups x 10, Dips x 10, Decline Merkins x 10 (repeat until relieved by team member)
Mosey back across parking lot for another mile.
4 Minutes of Mary
Heels to Heaven x 20
Russian Twist x 20
LBC x 20
Freddy Mercury x 20
Moleskin:
Strong performance by all PAX today. It was humid before we started and actually felt cooler when we ended and the sun was up. Go figure… It felt like a crime not hitting up North Face today but will make sure to work it in next time. My GPS said 3.10 miles and Mermaid had 3.19 miles.
Great to see Thunder Road becoming a regular and fun to watch him become stronger each week. Canadian Bacon made his first post at Anvil. Night Rider is down right fast. Lobsta Roll’s vacation last week surely did not slow him down. I have never seen the guy skip a rep of anything. Thanks Young Love for the take out prayer. I appreciate the opportunity to lead at what is probably my favorite AO.
The newly created and first official SF for The Charge was proudly planted by Baracus. Special T-claps to Strange Brew, our Canadian brother, for forging the SF. Thankful there was no Canadian flag or any other maple leaf markings attached thereto.
As GAAP tweeted last week – this AO is one of the best kept secrets in the borderlands between Metro and Area51 (though technically in Area51…along with a handful of Metro AO’s #friendlydig #DMZ).
So 10 humpday fartsack forsakers set out in the gloom for the following downpainment:
Thang:
Jog down to track. One lap.
COP:
IW x 20 IC
Slow Squat x 20 IC
Rockhopper x 20 IC
H-R Merkin x 20 IC
Jog to goalline for the following:
Lungewalk to 10 yd line – 10 Burpees OYO
Lungewalk to 20 yd line – 20 Flutters IC
Lungewalk to 30 yd line – 30 Jump Squats
Lungewalk to 40 yd line – 40 CDDs
Lungewalk to 50 yd line – 50 LBCs IC
Jog out of the football stadium and over to the baseball field.
YHC had a couple things planned for the diamond, but alas, it is not baseball season at PDS and the field was locked. Didn’t want to call for the scaling of the 9 foot fence #disclaimersneverstick so we mosed to the road for the following:
Pax grab a rock and we did:
Overhead press x 13 IC, pass rock one pax to left
Squat x 13 IC, rock one pax to left
Bicep curl x 13 IC, rock one pax to left
Tricep extension x 13 IC, rock one pax to left
Jog back to football field
From the goalline, bearcrawl to the 20 yd line — 1 minute plank hold
Lungewalk across field to the other hash marks – 2 minutes of H-R merkins
High knees back to goalline – 3 minutes of plankorama including: Southern Gentleman, Yankee Agressor, Makthar Ndjiaye
Lungewalk to other hash marks
American Hammer x 13 IC
Freddy Mercury x 13 IC
Jog back to launch lot, still few more minutes left
Protractor for 2-3 minutes
CCV x 13 IC R; flapjack for 13 IC L
SSH x 20 IC
COT
Ye Olde Moleskine:
Story of the morning was our FNG Knugent – Mike K. He arrived after we finished our lap and were just circling up for COP. YHC introduced myself, shook his hand and asked who EH’d him. He had been told about it by some pax who post in Metro, but he found The Charge via the website. He also said he read the disclaimer and some of the lexicon. Who does that?
The K in his last name is silent, as is the K in his nickname. Mike’s originally from Detroit. Come back Knugent – hope to see you in the gloom again soon.
A bit of a Q fail on thinking the baseball field would be available….and Baracus (unofficial site Q or official with John Deere and Double Ds) said it would be. Come on man.
The pax brought great effort. T-claps to Mr. Brady for running in.
Couple other brief observations:
John Deere is freakishly fast on bearcrawls; however, his choice in selecting rocks for lifting is questionable. He chose a monstrous chunk. YHC bailed him out a bit by rotating the rocks to the left. Crypto drew the shortest straw by earning the boulder for the tricep extensions.
Always a privelege to Q the pax and The Charge is an awesome AO. If I ever stop my nomadic ways on Wednesdays, The Charge will be one of my normal haunts.
Thanks to Simba for the takeout in COT.
Announcements:
F3 Southern Discomfort – Saturday at 5am/6am – 14, 10 and 6 mile options – Come join Area51 for CSAUP fun.
YHC likes to run the 1.35 miles over the Dromedary on a Wednesday to get some extra miles in for the BRR. On the way over the weinke kicked in, it’s HS football week let’s get some old school (English Football) drills in. Running into the parking lot I am greeted by site Q Bratwurt who then decided to take off on one of his 5 minute miles pre-runs, strange! Next to him is Stump Hugger, now those that don’t know Stumpy he seems to have the worst injury/luck history of any other PAX member. First he is SH because he fell over a stump, 2nd, he Q’s a running workout falls badly cutting open both knees and then proceeds to get a serious infection that takes 3 weeks to heal. On the his way out to lunch last week he shuts his finger in an elevator trying to hold the door for a colleague, shows up Saturday for Stonehenge gets a flat and then has Mr. F3 Olympics (Haggis) break off two stems with his bare hands much to the surprise of the service tech at Woodies!! Bean decides to stay 10 feet from Stumpy for obvious reasons! Brat still not back at 5.30am disclaimer given to new guy and off we go.
COP (In Cadence)
SSH x 50
LSS X 20
MC X 20
IW X 20
The Thang
Mosey over to the middle school entrance for some grunt work.
Round 1: 10 Dips, 10 Derkins, 20 Step Ups
Round 2: 20 Dips, 20 Derkins, 40 Step Ups, Hold plank for the 6. Stumpy seemed to be enjoying the workout so much the mumble chatter was offensive so I decided to head for the main event early, he quickly quietened down!
Mosey over the far Football field assisted by Bratwurst, note scope out the AO in the dark in future, daylight is confusing.
Merkin Ladder in Cadence starting at 10, sprint across Football field 50 yards Cadence count at 9, you get the picture all way down to 0, once at 0 sprint back across and because this is F3 we don’t end on 0 we go back up to 10.
Burpee Fest: 5 OYO sprint across Football field plank for the 6. Repeat 6 times.
Mary Sprints: Flutter Cadence count to 20 sprint across field, Dolly cadence count 20 sprint across field. Peoples Chair. hold for 20 seconds arms out straight sprint across field. PC hold for 30 seconds sprint across field.
Four Corner Pain Stations:
Split into two teams starting at the 50 yard line each team goes in the opposite direction at each corner of the field 10 Merkins, you cannot start merkins until all members of the team hit the corners, this encourages the 6 to keep up. total 40. was a close race on the 1st round.
Repeat this time Carolina Dry Docks at each corner, team 32 pipped us by a few seconds. quick 10 count and then both teams converge to hit the corners as a group, Merkins, LBC’s Burpees and Dry Docks. Oops its 6.12am and we need to hike it back to the AO. Grease Monkey hits the John and Bratwurst steers the group home for some Mary.
Solid effort from everybody today FNG (Bartman now Silicone it’s a Union County Thing) fits in nicely, welcome brother keep coming out. Strawberry and Heartbreaker tried to show YHC it’s game on for the Mudrun strong work boy’s really solid effort. Dasher, BN and Bratwurst showed off their usual form, solid. A very solid effort from Grease Monkey and especially Stump Hugger, I tend to give him a hard time with the bad run of luck he has had recently but he stayed with the workout today and proved he has the willpower to get better, solid effort brother. This is a great AO with a good group of guys. give it a try it doesn’t disappoint, thank you for the opportunity to lead.
Announcements:
Southern Discomfort Saturday lot’s of options get after it.
Gladiator Games, Indian Land August 8th.
BRR Training Weekend 7-8 August keep an eye out for an email from Madame or YHC.
Nice take out from Stump Hugger, peace!
17 PAX (perhaps 1 more ghost rider) assembled on Tuesday morning at Swift to join in Captain Jack’s Wild Ride – history lesson in the Preblast.
The Thang:
Moleskin:
It’s a privilege to have you all follow YHC on a workout every week. Let’s make a push in the last 6 1/2 weeks to crush the BRR!
Announcements: