4 men showed up to let out some aggression by throwing fist around.
The Thang
Started out with quick instruction on different punches
Paired up in two’s to work three stations…each station was (2) 2:30 minute rounds with 30 sec rest in between
Round 1
Station 1 Heavy Bag / Medicine Ball Mary (Partner 1 hits heavy bag while partner two does mary with 25 pound medicine ball (flap jack)
Station 2 Jump Rope
Station 3 Partner 1 holds mits while partner two throws jabs and crosses (flap jack)
Ran 1 lap around Lock Ness
Round 2
Station 1 Heavy Bag (Partner 1 hits heavy bag while partner two holds the bag and calls out combo shots…jab, jab, cross etc (flap jack)
Station 2 Lap around Lock Ness then merkins until time is up
Station 3 Partner 1 holds mits while partner two throws jabs and crosses (flap jack)
Thanks to those who showed up today. Great work by all and if you are looking for a great workout where the time goes by quick, this is a workout for you. Look forward to the new time and date for this workout.
Chippy
10 suspicious fellas were given more than they bargained for in a Monday beatdown that makes the rest of Monday seem a little easier…
The Thang:
Alternating one hand swings to loosen up
20 Good Mornings
Partner Up: Team Reps to Total Number
1: 100 Double Swings
2: 50 Double Snatches
3: 100 Double Cleans
4: 100 Double Lunges
5: 80 Double Presses
6: 100 Double High Pulls
7: 80 Double Bench Press, Decline style
COT:
My first Monday post in a long time and it’s a great way to start the week. Stole the guts of a good Meathead Q from TR and modified with a bit more presses, the bench press, and less snatches, you are all welcome. I didn’t see anyone taking plays off this AM which is the beauty of a 10 man group…nowhere to hide. It’s starting to sink in a little and some of the bros advised that we will feel this one for a couple of days. Hard to tell sometimes what you’re sore from at F3 but this one should leave a clear signature in the glutes, hammies and core regions. Great work by all.
“I’m Back Baby, I’m Back!” **
After two weeks off, I am back on the Wiggler trail. Come join us! Run The Wiggler– 5:30 am Tuesday – corner of Foxcroft and Rothwood – fellowship pace…
** George Costanza , Seinfeld
25 men posted at Carmel Road Neighborhood Park for the weekly beatdown known as DMZ. Both Area 51 and Metro were well-represented.
No FNGs, so quick disclaimer and off we go to the RTS.
COP in the parking lot.
SSH X 25 IC
IW x 20 IC
MC x 15 IC
10 slow squats to pause at the bottom. 3 count down, hold until told to go back to the top.
5 slow merkins to pause at the bottom. 3 count down, hold until told to go back to the top, hold at the top.
10 slow reverse lunges to pause at the bottom IC.
5 slow wide arm merkins to pause at the bottom. 3 count down, hold until told to go back to the top, hold at the top.
Head to the end of the parking lot farthest from Sharon View and face the road. Bear crawl to the speed bump, 10 CDDs, lunge walk to the second median, 10 jump squats. Repeato back to the starting point. (Side note: apparently, Hops is part bear because he was flying through the bear crawls.)
Head to the wall for People’s Chair with air presses x 30 IC
15 donkey kicks OYO per Kirk’s request
More People’s Chair with 10 count from Agony
BTW with thigh slappers x 15 – Q audible after the ground was too slippery (translation: YHC almost face-planted)
Back to the building facing Sharon View. Get in groups of 3. Partner 2 starts at the second median, other 2 by the building. Partner 1 runs to Partner 2 and tags him. Partner 2 runs to Partner 3 and tags him. Partner 3 runs to Partner 1 and tags him. Repeato until Q calls time (about 5 minutes).
Stay with your partners and move back to the wall. Partner 1 does 10 dips on the short end of the wall. Partner 2 does 10 climb-ups in the middle. Partner 3 does 10 derkins on the high end of the wall. Rotate until Q calls time.
Mosey back to start point and plank for the six.
6MOM:
LBCs x 25 IC
Heels to Heaven x 20 IC
Dollies x 16 IC
Russian twist x 16 IC
Dying cockroach x 10 IC
12 PAX joined YHC at McKee Rd Elementary for a tour of the campus that serves as host AO of Charlotte South’s elder statesman of work-outs, Area 51. YHC was looking forward to getting back into the Gloom on a regular basis after being an infrequent participant due to a little 4/15 deadline that seemed to occupy most of my time. The morning brought the promise of a nice day for 60 minutes of hard work to get the weekend started off right.
Greeted two visitors, Rebel, who was up from the Fort, and Boo Boo, who is an Area 51 resident who has worked out with Metro crowd in the past as he works Uptown. Glad to have both of them out and would welcome them back anytime.
Led the PAX off on a light jog through the lower parking lot, around the 1st island and then back to the lower parking lot at top end of the soccer fields where we circled up for the COP:
After nice warm-up it was time to head over to the rock pile to pick up a pet rock. PAX was instructed that we would be taking our coupons along with us for a good while during the work-out, so pick accordingly. YHC would have been well served to have heeded his own warning. Live and learn.
With rocks in tow we headed over to the soccer field and lined up along the sideline for the following:
Grab your rock and let’s head over to the stumps behind the school
Head over to the grass and find a somewhat dry area for 6 MOM w/ our pet rocks
Leave the rocks in the circle and we headed over to the entrance of the nature trail
Time to head back to pick up our pet rocks before someone tries to steal them. Bear crawl up the hill at the entrance to the trail and then mosey back to our rocks.
Quick repeat of our 6 MOM
Back to the stumps for two more rounds
Enough quality time with our pet rocks, so we headed back to the rock piles and dropped off our friends. Headed back to the playground at the front of the school for a little circuit work
Head over to the wall at front of the school for People’s Chair
Short mosey to launch point and wrap it up with 5 Burpees OYO to keep DK content
COT
NMM:
Announcements:
8 PAX endured a ruthless beatdown in the Gloom at The Rock…. ok… it was actually a gorgeous morning…. and not quite a beatdown… but there were 8 of us, I know that for sure! We gave everyone until 6:59:59, then off we went!
We started with a warm-up lap which measured at just .4 miles. This is important as it became our repeat-o lap.
Circle up for PAIN:
SSH x 20
IW x 20
Hammy/Calf stretching x 30
Mountain Climbers x 20
Low Slow Squats x 20
Time for 30-40-50 Bingo… a game of skill and strategy in which EVERYONE’S a WINNER!!
2 bags containing strips of paper
1 – Exercises we know and love
1 – 30, 40, or 50… indicating the number of reps
Each round we drew 1 from each bag, did the exercise for the rep, then ran the .4 mile loop. Here is the “APPROXIMATE” order and reps:
1. Calf Raises x 30; lap
2. Bear Crawl x 50 (yds); lap
3. CDD x 30; lap
4. FLutter x 40; lap
5. Burpee x 40; lap
6. Man Maker Merkin x 30; lap
7. Dolly x 50; lap
In between #6-7, we stopped at the concession stand for Dips and Step-Ups (each leg) – 10/15/20
On final lap after #7, we stopped at the concession stand for some people’s chair – 2 x 90 seconds with 60 air presses.
Finished with 40 LBC – done! Total 3.5 miles covered.
Moleskine:
Always an honor to lead at any of the workouts! The Rock is always special to me because it was my second post ever, and where I had my first taste of Runstopper… everyone remembers their first taste of Runstopper!!
It was a slightly smaller crowd, but intimate. I enjoyed catching-up with some fellas I haven’t seen in a while, plus talk with Hammer and M (who is now renamed to Shock and Awe…. more on that); only to find out that I go to church with Hammer and should have known that! I will now!!
TR made executive move to rename M, who served his Country during 2nd Iraq Invasion — Operation Enduring Freedom. In honor of strong service, a strong F3 name is deserved… Shock and Awe!
There were a number of IR’s, including YHC rehabbing a groin, Runstopper rehabbing a knee, Tiger Rag is rehabbing a calf, Deep Dish is Prodigal Son… so hopefully my gimpness didn’t hold anyone back!
Always great to workout with Blades of Glory, and I finally got to workout with Flipper… great 2nd F all the way around!
We did have to endure Runstopper and Tiger Rag creating an unsafe environment involving splashing each other along with innocents! #somethingsneverchange!
Announcements:
1. F3 Golf 4/30 – Day Zero has called out The Rock in sponsoring a hole… we need to consider sponsoring.
Tiger Rag took us out with send-off prayer. Thanks, brother!
9 pax gathered for another session of iron sharpening, and today, the whetstone was The Moderate Murph. Here’s how it played out:
The Thang
COP
The Moderate Murph
Mary – 5 min intermission (recovery)
2 more rounds of 1/2 mi jog & 5 min of Cindy
Mary – part 2
Mosey back to the starting lot
Done
COT
Naked Moleskine:
Well, it was time today for the quarterly installment of “Cindy”, our 20 minute benchmark at Ascent, consisting of a rinsing & repeating of 5 pullups, 10 merkins, & 15 squats. However, with a soggy A.O., YHC was faced with what to do for the remainder of the hour that wouldn’t leave us muddy and in the doghouse. Cindy is, of course, close to The Murph, so that had potential, but Ascent is a moderate workout. Hmm…well…you can do almost anything for 5 minutes, so YHC split the runs and the work into 5 minute segments, inserted Mary halfway through for recovery, and the weinke was done.
The beauty of a timed segment workout is that pax of all abilities can moderate or push themselves as needed. Everyone pushed pretty hard today – not a lot of mumblechatter as we ground it out. It took awhile afterward for YHC to fully recover, and I’m expecting to feel it tomorrow. Assuming this will be a common experience.
Great having some former regulars back out amongst us again, for several weeks now.
Thanks as always for the opportunity to lead. (and, the door is always open for new Q’s at Ascent – let me know!)
Aye.
Today’s word problem: Two men met in the gloom to flex their muscles. Two more men joined them. Then two men left. How much pain was meted out?
Tha thang
Dear Abby Q:
Mosey over to the front of the school for quick COP:
SSH x 20
Merkins x 15
Mountain climbers x 20
Squat x 15
CDD x 20
Mosey down to the track and partner up
Partner chase around the track
Partner A runs around track. Partner B begins with 5 hand-release merkins, then goes to tag Partner A
Repeato with 5 jump squats
Grab a stone
Curls x 15
OHP x 15
Tricep extensions x 15
Curls x 10
OHP x 10
Triceps x 10
Back to the track for more partner chase
Partner A runs with the rock around the track. Partner B starts with 5 hand release merkins, then chases
Repeato with 5 burpees
Mosey out the backdoor. Handoff the Q
Hairball Q:
Mosey behind YR
Peoples Chair on wall. Hold while each pax runs to fire hydrant behind Yellow Rose and performs 5 HR merkins.
BTTW. Hold until each pax run 25 yds and performs 5 squats
Peoples Chair on wall. Hold while each pax runs to hydrant and performs 5 wide arm merkins.
Mosey behind shopping center back toward campus.
Triple nickel on Carswell Hill – CDDs at top, Squats at bottom.
Mosey back to campus to send off Radar and Dear Abby.
Supine pull-ups x50
Box squats x 40
Hanging knee ups x 30
High derkins x 20
Deck squats x10
Mary
LBC x25 IC
JLo x 10 IC
Freddy Mercury x20 IC
COT
Moleskine
One of the pax may have caught YHC sneaking a peek of my bicep during the stone work #curlsforthegirls There’s a perfectly scientific reason for it. The great Ah-nold says that you need to mentally get inside of the muscle you’re working to make sure you’re isolating it correctly. This member of the pax then pointed out that Arnold has said some pretty outlandish stuff in his day. Anybody seen “Pumping Iron”? If you need a hint check out the post title.
Great idea by Hairball to have some pre-workout kettlebell. Hopefully next time somebody who knows what they’re doing with a bell will show up because Hairball and YHC ran out of ideas pretty quickly.
Teddy was a monster on the track work and the Triple Nickel #noexplanationnecessary
Pleasure as always to work out at the most stimulating Saturday workout in Area 51.
Ten men gathered for Commitment, and 1 man left. Here is what the others did:
Warm-up
Rocking in the Free World
The Wall
The Underground
The Grinder.
Three man teams lined up on the track for grinders, cycling through:
The Wall Redux. Cycle through several rounds of dips, knee-ups, and decline merkins.
Finale.
COT.
Moleskin
Announcements. F3 Golf, some races, and lots of good stuff coming up in F3. Check the tab above for Events.
Happy weekend gents. Good to spend time with you this morning.