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.
Taking it to the next level
11 men decided to build their stamina at a workout called Devil’s Turn. If you ran the Joe Davis 10k, 5k, or both, you are likely glad you have Devil’s Turn in your life. The tempo run is a great addition to any training program. As Bratwurst mentioned in his Swift backblast, Area 51 has a full suite of running workouts that will keep you in great shape and can be utilized to get you ready for any race you may target.
Here are your options for running workouts in Area 51.
- Tuesday – Swift = Speed Workout
- Tuesday – Fast Twitch = Running/Boot Camp
- Thursday – Devil’s Turn = Tempo Run
- Friday – The Brave = Obstacle Course Race Training
- Sunday (impromptu) – Rum Runner = Running
Well now back to the workout. Welcome to Cheddar (1st timer) and Exlax (2nd timer). It is great to get newcomers to Devil’s Turn.
We look forward to playing a part in Cheddar’s Blue Ridge Marathon training (known to be one of the harder marathons around). Keep coming brother!
Exlax put in some good miles out there (although some were not officially sanctioned due to Stone Cold leading him astray deep in the hills of Piper Glen). Keep coming out brother, this is a great place to put fitness in overdrive.
The rest of the PAX pounded out a great workout and looked satisfied at COT. The hills are hard but they are necessary for us to take it to the next level. Iron sharpens iron my friends. Let’s keep after it.
Announcement (forgotten during COT):
– Please welcome Long Haul as the Devil’s Turn co-site Q. He is a Devil’s Turn regular, a great runner, and has some great tips from his cross-country star son to impart upon us.
Keep It Moving
21 Brave men got up this morning to see if there would be a fun run challenge between Alf and Radar who boasted that he would stack his best time up to Alf’s any day. With Radar apparently having one too many Diet Cokes the Pax took off in disappointment.
The Thang: Mosey a short distance for the warm up in the parking beside the theatre.
SSH x 20
Merkins x 15
IW x 20
Hold plank for two minutes with good form.
Mosey over to the parking lot across the street where Wells Fargo is situated. The Pax was asked to line up facing the retaining wall and pick a size of the wall that was challenging.
First round: Wall jumps x 10; Squats x 15; Merkins x 20 run around Wells Fargo. Plank when you are done. Elbow plank, right leg high, left leg high, regular plank, right leg high, left leg high. Pax were asked for ten count after each leg.
Second round: Repto and plank at the end.
Mosey to the top of the Murderhorn. Plank until the six arrives with wide arm Merkins x 10 thrown in. Mosey to the bottom of the Murderhorn and then back up to the rock pile in front of the swim clubhouse. Pick a challenging rock. Directions were to do an exercise at each station with the first station being the rock pile, second station the bottom of the Murderhorn and the last station the first light post going up the Murderhorn. Return to base after you complete all three.
First round: curls x 25; LBC x 25; hand release Merkins x 25.
Second round: press ups x 25; flutter x 25; diamond merkins x 25.
Throw your rock back where you found #leaveitasyoufoundit.
AYG to the first lamp post going back to the AO. Plank until the six gets there. Dolly x 20
AYG to the second lamp post. Russian twist x 21
AYG to third lamp post. Heels to Heaven x 15
Mosey across the street to the AO for triple nickel on the hill by the movie theatre. Jump squats at the top and hand release merkins at the bottom.
Done.
Moleskin: There was a lot of dodging cars out there today. Almost a Frogger situation. It was certainly the busiest I have seen the Murderhorn with traffic. We covered a lot of ground outside the perimeter today. Everyone did great getting around and helping out one another.
Bulldog, Spackler, Alf and Teddy were always out front. I guess that new diet is paying off Spackler. #BRRready.
It is always great leading and trying to come up with challenging ways to push the Pax. It gets harder each time because we have so many great guys that are in shape and getting in shape.
Announcements:
Let Turkey Leg know if you are interested in the BRR.
Fight club starts this Saturday at the Vine at 8:00.