Time to Make the Doughnuts
The THANG:
PreWorkout:
6:00 KB Session with DT, EE, and HH (some started closer to 6:15 due to technical difficulties) with a few Hairband miles thrown in to keep the blood flowing. Brought out the single arm ladders that TR showed us yesterday before Kevlar and decided to try the whole circuit with a 44lb bell, which was tough to finish. Double E beasted it with a 50lb bell. No idea what happened before 6:15 unless it was on the can at BoJangles. Drop Thrill demonstrated his ability to decipher whether questionable music is actually being played by the original artist or a even more questionable cover band – only missing the mark on the Lego Song when he incorrectly deemed the #realdeal an inferior copy. That one is terrible no matter how it comes out, so i suppose it does not matter much.
The Real THANG:
Doughnut Hole Q
Preparation Drills – 10 reps – 4 count
Bend and Reach
Squat Bender
Push-up
Windmill
10 Tuck Jumpers OYO
10 8 count Burpees OYO
Mosey to Shuttle Flag
8 for the Core – 10 reps – 4 count
V-ups
Bent Leg Body Twist
Rower
Supine Bicycle
LBC’s
Hip Thrust with awkward hold and smile
Flutter Kicks
Dollys
Mosey to SVHS front parking lot
2 sets of shuttle sprints from light pole to light pole
Turnover to HorseHead
Horsehead Q
Mosey around the High School to SVHS Track with a stop for Mt. Climbers in cadence to regroup
Group lines up on track and does following set of exercises OYO, followed by a 400m lap
7 CDD / 14 burpees / 21 merkins / 28 squats / 35 LBC / 1 400m lap
Plank-o-rama to regroup with a few mixed exercises
Repeat entire sequence
Plank-o-rama to regroup again
Mosey to practice field
Ark Loader across field
– Bear Crawls
– Crab Walks
– Karaoke Run
– Bearaoke Crawls
– Long Bear Crawl (ugh)
Indian Run back to Shelter Area
“Bring Sally Up” push-o-rama under the shed. Play “Flower” song by Moby and the PAX do merkins along with the song. The “song” (if it can be classified as such) is basically a repeat of “Bring Sally Up” and “Bring Sally Down” over and over. Nobody completed this. Lots of neat noises coming out though. Idea was borrowed from Bulldog’s Kevlar a while back. Maybe he and Busch completed it then . . . they are bad dudes.
10 Burpees OYO
Single Legged Flutters IC
END
Moleskine:
When we found out late this week that Doughnut Hole’s National Guard deployment was postponed (maybe indefinitely) we roped him in to his first Q on Friday AM. Without much time to prepare, he decided to (ironically?) do some military preparation drills that he was familiar with. And by military preparation drills that he was familiar with, I mean we got busy with bunch of the weird in a group setting. It wasn’t a bad weird though, just a weird weird mostly stemming from unfamiliarity (no IWs or SSH) and the fear of the unknown. It was still weird though, just not in a bad or terrible way. Given that Doughnut Hole is such a quiet and nice guy who also serves and protects our country, we decided to honor this by heckling him mercilessly. He took it like a champ and did not flinch. The 8 count burpees were tough and the running to break up the boot camp drills was a nice way to keep things going. 1st half was a lot of fun.
2nd half was all stolen material. The ladder sequence on the track came from The Charge (yes that is actually a tough A51 workout) where I think we did it 3 or 4 times. I believe that Hamlet led that AM and called it “The Kirk”, so maybe he stole it from something that Kirk did? No idea, but it almost made me throw up so I figured it was good stuff. The PAX kept together surprisingly well, and I could see some guys really pushing it on the runs.
The ark loader was brought out because we had an FNG present and I figured that he might as well get the whole complete body soreness thing over with all at once. #youarewelcome. Our #F3MECA visitor Bling #pigtails smoked everyone on the bear crawls, but didn’t have much luck with the crab walks. Definitely a warm blooded mammal, this one.
Strong move by Bling in driving all the way down from Huntersville to #HazardCounty to EH his buddy Steve. Steve lives right down the road from the Outland site and hung in there pretty well. Since he works for Microsoft with Bling, we named him Blue Screen since we all love their software so much. We hope to see more of Blue Screen at upcoming workouts and less of it on our computers.
DT was struggling today with some general bad feelings going on. I hope he is not getting sick. Way to push through buddy. Sometimes I think the workouts that you feel like you are barely able to complete are the best ones for you.
Strong work by Turnpike and Shephard – good to see them coming out. Shepard is a respect beast and made it through the ark loader with sheer grit and determination. No #loungewalking for this guy.
The shorn Late Show is a sight to behold. May be short lived though, looks like the #GardenGnome is already underway
Good seeing Zip back out. Hang in there brother. We need your counting.
Always fun working out with CounterTop. I’m glad you beat me down so mercilessly at my first workout but kept me coming back. You complete me.
ANNOUNCEMENTS:
GJ and HH running 15K on 2/7 in Columbia with Splinter – MGC Long Run
Outland looking to fill two Mud Run teams for Spring Run
Blue Ridge chatter is high – teams forming now while folks don’t remember how much it hurts
New Third F was given a trial run today after the coffeteria. We decided to run the coffeteria from 8:00AM to 8:30AM and move into the Third F from 8:30 to 9:0A0AM each Saturday at the Sun Valley McDonalds. After some discussion, we named it “The Grindstone” as we sharpen one another by holding our brothers accountable to be leaders in their marriage, families, and community. Since we sometimes have a heavy 2.0 contingency, we will have a kids table set up so they can hang out while we meet. We selected “Not a Fan” by Kyle Idleman as the initial book. We will cover part of the 1st chapter on next Saturday 1/24/15, so everyone is encouraged to get the book by then.
Always an Honor and a Blast
– Horsehead
Yes, Area 51 AO is still in operation
(Posted on behalf of Lobster Roll. Tardiness of post is fault of YHC)
What has become a common trend on Saturdays at Area 51, there was a lot of screeching tires heard around 7:00 AM in the parking lot at McKee Rd Elementary. Pulling up the rear this week was Joker. He did, however, hop out of his car ready to go!
The day started with a nice warm-up jog around the campus. This was actually a scouting mission for the QIC as he was making this one up on the fly. . . .
The jog landed us on the track at the front of the campus
Lap 1:
- Turn 1 – SSH x 50 IC
- Jog to Turn 2
- Turn 2 – Burpees x 10
- Jog to Turn 3
- Turn 3 – IW x 50 IC
- Jog to Turn 4
- Turn 4 – Burpees x 10
- Jog to Turn 1
Lap 2:
- Turn 1 – Squat x 50 IC
- Jog to Turn 2
- Turn 2 – Burpees x 10
- Jog to Turn 3
- Turn 3 – LBC x 50 IC
- Jog to Turn 4
- Turn 4 – Burpees x 10
Mosey to rear playground for some circuit work
- Pull-ups x 10
- Decline Merkins x 20
- Dips x 30
- Rinse & repeat x 2
- Mix in some plank between each set
Mosey to woods for a trail run
After a nice run through the woods, the PAX hit the stumps for some legs and abs
- Step-up x 10 (each leg)
- Flutter x 50
- Rinse & repeat x 2 (replace Flutter with Dolly for Rd 2 and Mason Twist for Rd 3)
Continuing to explore the campus, the PAX crossed the soccer fields and landed at the mason block pile for some upper body work
- 4 sets of Shoulder Press, Back Row, & Curls
- Rd 1 x 20 IC
- Rd 2 x 15 IC
- Rd 3 x 10 IC
- Rd 4 x 5 IC
- Pause for some ab work between each round
WIthe a little time left to beat the body, the PAX headed to playground at front of school for 3 rounds of Toes to the Bar x 5
Finished the morning off with 10 man-maker push-ups
Nice lead by Lobster Roll and strong work by all
Frozen Fog
13 Manimals showed up for another standard ACME beatdown courtesy of YHC.
The Thang:
Mosey to field
Circle up
SSH x25
Merkin ladder
1-10
To the track
Lap1 standard F3 exercises at each corner
Lap2 standard F3 exercises at each corner
Lap3 standard F3 exercises at each corner
Lap4 standard F3 exercises at each corner
Grandmother mountain
7s with Peter parkers at bottom merkins top
Up to playground
3 rounds 10 pull-ups
20 merkins
20 LBCs
Back to front lot for Mary
Moleskin: Glad to have Aquaman with us from F3 The Fort! He said they used to haze Header, beat him up, and give him wedgies in the halls of Liberty U but we are not sure because Header is on another back to back to back vacation spree. #Blessed. I am not the guy to Q at Grandmother Mountain, but the curiosity of Aqua and the laziness of a Friday morning Pax made it unavoidable. It sucked.
Thanks to brother Smokey for taking us out before he headed off to full court basketball, and what a pleasure to lead a great group at an awesome site.
Picking on the old guy…
15 posted for YHC’s Q at Centurion. It is always a little intimidating when the War Daddy has to Q as you hate to disappoint. The pressure was high and I tried to lower the bar last night by suggesting it would be an easy day. The Pax immediately started poking the bear. The age insults began and I had a fitful night of sleep. Several pax ran to the site likely worried that they would not get a satisfying workout in today. I tried my best to deliver a quality plan.
The Thang:
- Brief warm up jog
- COP for 25x SSH, 30x selection standard merkins, 25x mountain climbers, 10x 8 count body builders (unlike my experience earlier this week at a liberal arts university not known for quality football like my alma maters, Clemson and Duke, we did NOT do windmills and arm circles)
- Run to the Charlotte Aquatics center hill, furthermore to be known as “the Zoo”
- Bear crawl up the hill, 5x 8 count body builders, run back
- Duck walk up the hill, 10x burpees, run back
- Crab walk up the hill, 20x merkins, run back
- Frog jump up the hill, 30x sumo jump squats, run back
- Human backwards run, recover
- Run to the Panera parking lot for a ladder circuit on the stairs
- Start with exercise, followed by a stair loop.
- 5x 8-count body builders,
- 10x Burpees
- 20x Merkins
- 30x Sumo jump squat
- 20x Merkins
- 10x Burpees
- 5x 8-count body builders
- Run to the hill behind fresh market with an AYG sprint on the way
- Up the hill and 5 burpees
- Then the crowd pleaser – Jack Webbs (1 merkin followed by 4 air presses, increasing each as you go) Due to the bear poking by Chelms we had to go to 13 merkins so we could get to 53 air presses – that is a lot of reps in there!
- Mosey back for COT
This was a fun circuit today. The lack of mumblechatter once we got rolling suggested that it at least got the crowd breathing hard.
Sumo jump squats after an uphill duck walk is a bad idea.
Frazier is fast no matter what you throw at him.
As much as I wanted to shake Chelms since he poked YHC last night, he just won’t let go.
Enjoyed having the Q. Hope it met the standard.
Announcements:
Fight Night at the Vine coming up – talk to Haggis
Sign up for BRR if you are interested in being on an Area 51 team – talk to Turkey Leg
Brain Cancer Race on March 21 – Marshall Park
Race to Raise Funds for Brain Tumor Research – March 21
We invite all the PAX to join us at Marshal Park on March 21, 2015 for a 10k/5k (or both) race to raise funds for brain tumor research. Abacus and I have a younger brother that has been fighting Stage IV brain cancer for almost three years and this event means a lot to us.
We have formed “Team Chepul Hill” (all four Chepul boys are UNC Chapel Hill grads but Duke men are welcome, espeically since the staff there took such good care of my brother while he was in a clinical trial) for those able to join our team. Thanks
Another Home Run by Tryon at AG Middle School
Tryon stepped up again to lead our Thursday team building activity. Using PVC pipe and various sports balls, the kids worked in teams to transfer the ball down a series of pipes into a bucket.
We are looking for more ideas so please contact me at pchepul@gmail.com if you have activities we can use and for more information about the program.
That’s a great idea
It’s 5:28 and crickets in the parking lot. Uh oh, is this my first solo? And then at 5:29, I get the text from The Late Show that he’s stuck at the light. And as he pulls in, here comes Donut Hole. Awesome!!!
THE THANG:
Hairband Mile
COP
SSH x 20
IW x 20
Mosey over to the tables under the shelter by the cafeteria.
2 rounds of pain stations:
Step Ups x 20
Merkins x 20
Dips x 20
Uphill rail slides
Then my great idea for the workout:
Rail Holds: Basically, all three of us get on the rail as if doing uphill rail slides but instead of moving, we hold. Then we all move together one arm length up the rail and hold. Move/Hold/Move/Hold/etc. It seemed like a great idea but the burn was real and painful.
2 more rounds of the same pain stations but this time, my arms really didn’t want to do merkins or rail slides anymore. Dear Lord I’m about to #QFAIL due to my great idea so let’s hold off on another rail hold for the moment and go do a recovery HairBand Mile instead. Yay running!
Finish HairBand Mile at the bottom of the hill and so we do 11s. 10 lbcs at the top/1 low, slow squat at the bottom, 9 lbcs at the top/2 low, slow squats at the bottom…finish with 1 lbc at the top, 10 low, slow squats at the bottom.
Let’s mosey back to the rails for more great ideas.
This time we start at the bottom, rail slide about half way and then hold. The Late Show discovered the first time that if you put your feet on the brick wall behind the rail, it stretched you a little further and burned a little worse. Great idea TLS!!! So, various rounds of feet on the wall and hold, feet on the rail and hold, feet on the wall and hold, etc. Now let’s rail slide to the end and again, the arms don’t really want to respond…it’s time to run.
A couple of HairBand miles but this time, I call out a point in the parking lot and we all sprint to that point. Then mosey, then sprint, etc.
End up back at the rails again. Let’s go with the original idea and do the move/hold/move/hold/etc. And mercifully, that’s the end of rails for the day.
MOM
Hold legs up 6 inches. Hold your hands above you for some extra burn (TLS special)
Dolly x 20
Back to 6 inches and hands above you.
DONE!
MOLESKINE
Rail holds seemed like such a great idea. As I write this, I am really sore which I guess means it was a great idea. Really appreciate the chatter and you guys pushing me and yourselves through it today.
ANNOUNCEMENTS
Outland tomorrow and Donut Hole on his VQ along with Horsehead.
Thanks to TLS for taking us out.
The Brave – 1st US Army Ranger Test of 2015 is Complete
![exercise-family-guy-feel-the-burn-pull-up1[1]](http://f3nation.com/wp-content/uploads/2013/07/exercise-family-guy-feel-the-burn-pull-up11.jpg)
11 PAX wanted to see that they were made of this morning at The Brave. It was a perfect morning to be out in the Gloom and this installment of the US Army Ranger PFT did not disappoint. There’s no way around it, this test will crush you.
The Thang:
The Ranger PT test consists of the following:
– 2 minutes – max pushups
– 2 minutes – max situps with someone holding your ankles
– Max Pull-ups
– Timed 5 Mile Run.
Moleskin:
A few observations:
– Bratwurst, Haggis and Honeybee all crushed the 5 Mile run with 36 minutes or less.
– Outback, Honeybee, Haggis, Big Tuna and Champagne are Merkin-Beasts
– Haggis and Honeybee are animals on the pull-up bar.
– T-Claps to Gomer Pyle (FNG) for posting at this workout for his first F3 workout. His buddy Voodoo is a cruel, cruel man for bringing an FNG to this workout.
This test was tough but it was a pleasure enduring that pain with my brothers in the Gloom.
Announcements:
YHC is on Q tomorrow at Stonehenge on Saturday for my 1 year F3 Anniversary
Registration opens in the next few days for the Spring Mud Run
F3 Fight Club starts tomorrow. Meet at the Vine Restaurant in Ballantyne at 8am. We will head down to the fitness trail for the workout. No 2.0s at Fight Club.
BRR registration starts soon. Looking for guys in Ballantyne that would like to make a Ballantyne specific team.
–
The Circle of Life Comes to Kevlar
20 of Area 51’s finest (Some of the fastest and loudest) arose to warmer temps and came to work at Kevlar. After waiting for the Pre-KB crowd to put their monster bells and jambox away, there was a disclaimer and we were off.
COP in Lower Lot:
SSH x 25 IC
IW x 25 IC
Mountain Climber x 20 IC
Low Slow Squats x 20 IC (There was some debate from TR and BD as to whether they were actually Low or Slow)
Run back across grass, avoid random hose/boobie trap, stop at entrance to the outer loop that runs around the church.
The Thang:
The Circle of Life
Run around the loop, stopping at pain stations labeled by chalk, when you get back to the start plank and wait for the six, first guy back lead some plankorama.
After describing the plan HH immediately dubbed this the “circle of life.” That guy is quick witted and constantly hilarious.
Pain stations were:
20 Merkins
10 Burpees
20 Squats
8 Burpees
20 LBC’s
6 Burpees
Bear Crawl 30 yards
4 Burpees
2 Burpees
After a little plankorama we headed back to meet the six at the entrance to the rock pile.
Partner up, grab one rock per group and meet in the parking lot at the bottom of the three hills for…
Rock Exercises and Hill Suicides:
Round 1:
P1-Runs suicides First curb, Second Curb, Bottom of Hill, Top of Hill.
P2-Curls with rock, AMRAP until partner returns
Then Flapjack.
Round 2: Alternating suicide runs to second curb, bottom of hill and top of hill.
While partner is running do AMRAP Flutter Press.
Heeded some Veteran advice from TR and Audibled to alternating runs to break up the suicides. Then called a second audible when Spackler pointed out running to the second curb might be a better way to start. Thanks for the help guys, with all those audibles I would like to think I looked like Peyton Manning, well maybe Eli manning…okay, their injured brother Cooper? Fine, it was more like the Bronco’s water boy.
Round 3: No more audibles, same as Round 2, but doing Squats w/ Rock.
Return rocks and head back to the School.
Grab some wall:
People’s chair, 45 seconds on with hands at sides, then Frankenstein.
BTW, then walk it down and do 5 decline Merkins.
People’s Chair for 45 seconds with 30 Air Presses.
2 MOM:
Freddie Mercury x 50 IC (Variable Speed)
Rosalita x 20
Done.
Ye Olde Moleskine:
-When Sanka got Bronchitis, which may have devolved into Pneumonia, (Get better brother…ain’t nobody got time for that) Bulldog called and offered the Q. So I put together a plan that I hoped would satisfy some of A51’s fastest and loudest pax. I hope you got your money’s worth.
-While I was setting up the Po Po rolled up on me. After i explained that I was just writing out a workout and not tagging derogatory comments against the church he took the cuffs off and let me get to the COP on time.
-There were many Larry Birds out there on the Circle of Life: Donkey Kong, Fletch, Spackler, Horsehead, Bulldog, Alf, Radar, Hairball. When I showed up it seemed like DK was leading the Plankorama so maybe he was there first?
-Flutie Flakes came out of the woods carrying a Ginormous rock, he was quick on the hills, and was one of three people actually doing the cadence counts. Good work brother.
-Welcome FNG Jaws-Veteran, works in medical sales and is a die hard Eagles fan (named after Ron Jaworski). EH’d by Dredd and OBT who were speaking at a fitness expo this week. Glad to have you, way to kill your first workout, see you again soon.
-Frosty Paws way to keep posting, and this time with gloves. It appears you are getting faster and smarter.
Kevlar was one of the places I posted in my first week this past Spring and is one of my favorite workouts. Always tough and a great group of guys. It has been a blessing to be a part of F3 and It was an honor to Q here as my first non-moderate Q! Have a great weekend.