In the spirit of Iron Sharpens Iron we will be assessing our fitness levels tomorrow at Anvil. Metro’s Jungle has had these recently and I thought we should bring this to A51.
YHC will be the Q leading you in several events to gauge where you currently stand. This is you versus you, so come out with the aim to work hard to push yourself to the limit. We will all be better for it. The plan is to revisit this same workout periodically to determine our strides (or regressions).
In order to determine where you are physically you must have measurable achievements. Then you take those metrics as your baseline and push each and every day to blow past them!
**Bring a watch and/or phone for timing and record-keeping.**
The Thang…
Warm up with 2 laps around Loch Ness and as an added bonus a little practice bobbing and weaving around the sprinklers.
3 exercise stations
Station 1 – One man punches the other man catches the punches
Station 2 – One man punches the other man catches the punches
Station 3 – One man runs Loch Ness, the other man does abs with or without the medicine ball
Every 2:30 rotate one spot around.
At 6 o’clock, I thought it would be prudent to practice getting up after we get knocked down. So we did 10 burpees OYO and ran around Loch Ness one more time heading back to the 6 to finish together.
Then we packed-up and headed to the parking lot for some Mary. From what I remember this is how it went: 30 LBCs, 25 Flutters, 25 WWIIs, 25 Rosalitas, and 25 Dollys.
Wild Turkey and Curbie have become mainstays and we welcomed in Gecko and Linus for their first round of fight club. Twister was back again and throwing a really hard right cross at YHC.
It was a pleasure to lead this fine group of men.
5 PAX posted at McKee Rd Elementary for another Saturday edition of Area 51. Shovel flag was planted firmly in the soil by the picnic tables and quick abbreviated version of disclaimer was provided to experienced group before we headed out for another 60 minutes of fun. First 4 headed out at 0700 and then we circled the lot to allow O’Tannenbaum to join us. Headed over to the track and ran a lap with some high knees and butt kickers worked in for good measure. Circled up on the track infield for COP:
With warm-up complete, YHC led PAX back to his car near launch point and opened up trunk to reveal 12 x 12 pavers for all. Each PAX member was instructed to take 1 paver to be carried with them the rest of the work-out. With that we headed over to the soccer fields and lined up along the sideline near the sidewalk. Instruction was given to complete 3 exercises with the paver and then complete called movement (approx 25-30 yards) with jog back.
Mosey over to playground at front of school with paver in tow. Complete the following:
With 1st half in the books, we headed over to front of the school for session of People’s Chair:
Time to get moving again, so we took our pavers and headed back down to the track infield for a couple rounds of suicide ladder.
Caught our breath and then we mosied around the back of the school and made our way to the stumps at the NC Historical Landmarks area for another round of circuit work:
A little time left on the clock, so we circled up on the grass for 3 MOM:
Grab your paver and return it to YHC’s trunk as that’s a wrap
COT
Moleskin:
Announcements:
Aye! 15 tough brothers leapt into the humidity-filled gloom for a post at #Stonehenge. YHC was Qing for the first time in a while and wanted it to be a good one. I think YHC succeeded and all the pax got a great start to Saturday.
The Thang
Little baby jog to adjacent parking lot for COP.
COP
– Flutter kicks x 30
– Partner Burpees x 10
P1 does 10 Burpees while P2 watches to ensure proper form
– Partner Burpees x 10
Jog to Small Pond, keep partner from COP
Round 1:
P1: Run up hill, 10 Burpees, run down, 10 LBCs
Keep going until P2 complete
P2: Run two laps around lake
Plank until all pax complete
Round 2:
P1: Backward run up hill, 10 Merkins, run down, 10 Flutter Kicks
Continue until P2 complete
P2: Run two laps around lake
Jog to Field of Bulls, lunge walk interspersed along the way
Circle up for Mary
– LBC x 25
– Dolly x 20
– Flutter x 20
Form two lines for sprint relays
Sprint to last tree ( @ 30 yards), do 10 Merkins and sprint back
Pax do LBCs while you wait (switched to squats at half way point)
Continue until all pax in both lines are done
Mosey to stone marker for Rolling Merkin Relays – same teams as before
Rolling Merkin to Bulls, backward jog back #dizzy
Pax go LBCs, Merkins, Bicycles while you wait
Continue until both lines are done
Cross street to open field for Jack Webb
Jack Webb ladder up to 5
Run to Loch Ness
Ledge 1: LBCs on ledge x 25
Ledge 2: Flutter on ledge x 25
Run to Black Diamond Hill
Slide down to bottom, run up to top, 5 Merkins, slide back down
Run back up to top and jog to picnic tables
– Dips x 25
Jog back to Wells Fargo lot
Finish up with team sprint relays #crowdpleaser
COT
Moleskin:
– Great work by all the pax. It was honor to lead everyone again after an extended absence.
– YHC was smoked at the end as was most everyone else. #puddlesofsweat
Announcements:
– F3 Death March on May 29, details on website and weekly email
– New moderate running workout on Fridays at South Clt Middle School (Death Valley AO)
10 PAX got pumped this morning with a few tunes, a little tabata, and some doubles.
THE THANG
Tabata — 2 minutes of work with 30 seconds rest (to the sounds of Pandora/Van Halen)
Rinse and repeat entire cycle.
Doubles — find a partner with like-sized bell; P1 lifts while P2 does x25 core work; flapjack
Just enough time for:
NAKED MOLESKIN
YHC shamelessly stole this workout from a recent Fletch-Q’ed Meathead event. It turned out to be even harder than it looked on paper. The 2-minute work period seemed ten times as long as the 30-second rest period. The PAX pushed through, although there were a few groans when we began the tabata cycle for a second time.
The dynamic duo of Chanel and Brown again led the charge, swinging more weight for longer periods than most. Madame T always brings it, but I think he had special motivation today to buff up for his beach trip. Teddy really stepped up and showed YHC how to swing the double-45’s. Time for a new bell, Teddy.
Not much mumble-chatter throughout this workout, with the exception of Ol’ Man Frehley, who was on his usual game (you all know what I mean…).
It was an honor to lead.
Announcements:
Shovel Flag, check.
Disclaimer, check.
Phone, check.
SSH, nope (due to the Plantar Fasciitis epidemic)
The Thang:
Partner Up and Circle Up
–Merkins x 20IC
–Flutter x 26IC
Run to Camilla, left on Thornridge, right on Broadhollow, left on Kimblewyck and stop at Kimblewyck/Hartmill Ct. intersection.
–Russian Twist x 15IC
7’s on Hartmill:
–Run to bottom of cul-de-sac for 6 diamonds, back up to intersection for 1 diamond (repeat until 1 and 6)
–LBC x 25IC
–Heels to Heaven x 25IC
Run back down Kimblewyck to Broadhollow.
–Stop at each street light (right and left side) and stop sign for 5 HR-merkins (4 total stops)
Partner work on Broadhollow:
–Partner 1 runs left to bottom of cul-de-sac and does 5 burpees, Partner 2 runs to top of hill at Broadhollow/Thornridge intersection for 5 burpees. Do 20 derkins each when you meet back at Kimblewyck/Broadhollow intersection.
–Flapjack and repeat x 5 but count down burpees by 1 (5, 4, 3, 2, and 1)
–Plank exercises (RH, LH, LL, and RL high)
–Knee-up x 20IC
Backwards run up Broadhollow to Thornridge
–Wide arm x 10IC
Backwards run up Thornridge to Camilla
–Freddy Mercury x 10IC (CAR!)
AYG back to park
10 Burpees OYO
Flutter x 30IC
Moleskine:
I hate running uphill and I’m not good at it. So, we just ran up and down hills the entire time #BRR. Hartmill is horrible. It gets my vote as the DMZ lurker. That bad boy is long (.11 one way) and it doesn’t stop climbing. Kirk complained it was too long for 7’s but then blew everyone away. One Eye, Brushback, and Hops pushing the pace on Hartmill as well.
Simba was in Combat Mode.
Gummy talked a lot. Also, he graciously kept tracked of all the flutters we did this morning.
Lots of high-fives out there today. I like it!
Busch was bored with all the planks after running, so he just did diamonds. #Overachiever
The Broadhollow circuit was fun. Nothing like knocking out 100 derkins whilst running.
Running backwards uphill is 1) not fun and 2) never good idea. Unless your Hops. He finds another gear. He should probably run the BRR backwards.
Our FNG is from Louisville and his original name was Derby, then Derby Dayz (with a “z” of course), but Mint Julep was thrown out after we settled on Derby Dayz. I like Mint Julep better, so that is your name for all eternity.
Covered about 3.2 miles this morning with lots of merkin variations. Twas a good one.
Thanks to Hops for taking us out!
Announcements:
F3 Dads start in June at Francis Beatty Park.
A51 convergence this saturday, 5/23, at Day Zero. Gummy said the location is horrible but hopefully the workout will make up for it.
A51 convergence on Memorial Day (location TBD).
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
“[The Wiggler] and golf are the two things you can enjoy even if you’re not good at them.”**
Come enjoy The Wiggler! 5:30 am Tuesday – corner of Foxcroft and Rothwood – links pace…
** Roy ‘Tin Cup’ McAvoy
Swift will launch at 0515 from the Vine Restaurant at the Ballantyne AO. Since it’s the 3rd Tuesday of the month this week, we’ll be initiating a new once per month “measurement” workout. With the BRR on the Horizon, we’re shooting for increasing the Aerobic Power. It will certainly come into play on any race event, especially a Mud Run or a BRR. Check the video link (also embedded above) for more info on increasing Aerobic Power. This will use Interval Pace, so make sure you find a target here – http://runsmartproject.com/calculator
Plan calls for:
Posted on behalf of “The Late Show”
After a 2 minute delay to download Map my run off we go to the MS courtyard for the warmup and obligatory SSH. Do some windmills and then rail slides. Done.
Let the Tour begin.
Cruise to ES #1 for people’s chair and handstand holds/push-ups. Repeato.
Cruise around to Rogers Rd and back to ES#2, hop the fence and UDTs and pull-ups. Repeato.
Hop the fence and around to the back of ES#1, stopping to taste test the honeysuckle growing in the fence. Lunge walk about 20 steps. Up and down the stairs to nowhere 1/2 dozen times (inspired by CT to “keep the heart rate up”).
Electric Merkin slides across the driveway. Regular, slide to wide, slide to diamond, back to regular.
Down the back road up to the baseball fields. Stop and hit 10 squats oyo.
Continue to the gate and plank it up. Completed LBCs, Peter Parkers, Freddie’s, plank shoulder taps. 20 each then mosey to rock pile.
Find a manly rock and (10) deadlifts. Over to the dip bars for (5) negative supine rows. Back to the rocks for (10) squat to oh press.
Off we go around toward the front of the high school with a (2) minute pause to stretch out hips and hammies. At the front we start 30/30s. Fast run/Mosey. Around the front and back down along the road to the front of the MS.
Done.
COT
No new announcements, thanks Game Show for taking us out with prayer.
Ye Olde Moleskin
Audible by YHC to download map my run went well. Would have been better if I knew how to operate it. All that to register a 0.0, ah well. Awesome work by Game Show on the pull-ups. Dude is beast. Pounded out his reps unassisted and then basically picked me up 10 times on my 2nd set.
There was some kind of run/walk event at the football field so the campus was pretty crowded. We had to dodge some cars and pedestrians.
We encountered a possible re-name event when rounding the HS. Running past parked cars I got spooked when some lady walked out in front of us. I spooked her too judging by the “omigosh a big sweaty hairy possum” look she gave me. Game Show got the “hey there Mr Eye Candy” look.
Oh well. I used to have it. But then they changed what it was, now what’s it seems scary and strange.
Strong work all around!