13 thoroughly wrapped up pax jumped out of their chariots to some tunes blasting out of Rev Flo-Rida’s trunk, to get the icy (where was it) beatdown.
The Thang
Once around the track- forward, Karaoke, backward, Karaoke, forward
SSH x 20
IW x 20
Merkin x 10
Slow Squat x 20
Wide Arm Merkin x 10
Monkey Humper x 15
Mosey to Goal Line- Burpee Suicides
To the Opposite 20yd line, 10 Burpees, sprint back
To the Opposite 30 yd line, 10 Burpees, sprint back
To the Opposite 40 yd line, 10 Burpees, sprint back
To the 50 yd line, 10 Burpess, sprint back
Frisbee Hairburner Relay race: (2 Teams)
Burn the Frisbees 25 yards and back while your team does LBCs, Flutters, Dolly
Burn the Frisbees 15 yards and back while your team continues with LBCs, Flutters, Dolly
Animal Field Work:
Bear Crawl – 50 yds
Turtle Crawl- 50 yds
(Audible)
Scorpian Crawl- 25 yds, sprint back
Crab Walk- 25 yds, sprint back
Duck Walk- 25 yds, sprint back
Ring of Fire- (cirle up)
Each Pax calls an exercise while that person does Animal crawl around the circle (YHC can’t remember all that was called)
Gasers- 100s x 5
COT
Ye Ole Naked Moleskine:
– Love the Rev. Flo-Rida’s encouragement and comments…Yes, the Abs stuff will make you look better naked. OH, and thanks for the musical entertainment during the Ring of Fire.
– Ausman brothers in the house- quiet, stealth and strong performance
– Tesla (Respect) always encourages YHC and thanks for the strong TakeOut
– Frisbees hairburners seem to be a crowd pleaser if dirty looks=crowd pleaser? Thanks TR for the discs, they are nice and shined up for you.
– Scorpian crawl proved to be a real kick in the teeth, maybe because it was after Bear and Turtle, shoulder burn
-In the end, all did a great job out there this am, giving it your best. #ISI Thanks for letting me lead The Charge….love how that sounds!
Annoucements:
Spring Mudrun coming up very soon
Starting thinking about BRR, Sept. 11-12
Need more Cowbell (Kettlebell)? then check out CORE Meltdown, Thurs at Beverly Woods
Shovel flag planted firmly by Cane. 7 strong men determined that the weather forecast would not keep them from getting better at Anvil. Weather was a non-factor. No disclaimer needed for this veteran crew. Off we went into the gloom.
Thang
Mosey from launch lot between CDC and sanctuary around the front of the sanctuary to the field by entrance 3 off Rae Rd.
COP
SSH x 10 IC
IW x 10 IC
Mountain Climber x 10 IC
Alternating Shoulder Taps x 15 IC
Merkin x 15 IC
Short mosey down to the base of North Face
Jacob’s Ladder
7 trips up North Face with increasing number of Double Merkin Burpees at the top. Started with 1 and increased by 1 each trip up to 7. Plank at top to wait for six.
Mosey to parking lot between Main Galleria Entrance and launch lot.
Mary
Exercises to 10 IC: Flutter/Dolly/Heels to Heaven/LBC/Rosalita/Hold
Protractor with three 10 counts at 6 inches/45/6 inches
Merkin x 20 IC
Mosey to base of hill at soccer fields.
Triple Nickel
Run to top of hill. 5 Crucible Merkin. Run to bottom. 5 Squats. 5 reps
When finished with Triple Nickel take one full lap around CHAMP fields perimeter to the pavilion and complete Bench Set: 15 step-up/15 dip/15 derkin. Take immediate seat in People’s Chair upon completion. 10 count from each PAX when all assumed position.
Mosey to rock pile and grab an exercise rock.
Rapid Fire Rock Set
Exercises to 15 in civilian cadence count: Curl/Tri Extension/Press/Overhead hold with two 10 counts. 2 repetitions. Drop rock. Merkin x 15 IC.
Mosey to far side of launch lot. Line up.
Short Rest Sprints
AYG across parking lot x 8
Wheel of Merkin after sprint #4. At curb, 15 incline merkin. Rotate 90. 15 offset right merkin. Rotate 90. 15 derkin. Rotate 90. 15 offset left merkin. Offset with one hand on curb.
Complete last 4 sprints to end at shovel flag for BOM.
Moleskin
Weather forecast was wrong. Perfect conditions for the work we do at Anvil. Small, but powerful crew took to getting through YHC’s weinke. Jacob’s Ladder at North Face got the heart rate up. Boutique and Margo pushing hard and leading the way on this set. Strong work by all to stay close together and push each other. Lots of sharpening today at Anvil. Triple Nickel/Lap/Bench Set/People’s Chair was a good combo. PAX continued to push each other through this set. Rapid Rock Sets seem to find a way into most of YHC’s workouts. Overhead holds with double 10 counts were felt by all and reminded YHC of a scene in Unbroken. Sprints to end the workout done in attempt to empty some gas tanks. Would have needed another 45 minutes with this group. Very strong work by all today. Thank you for pushing YHC and one another men. Thank you to Young Love for a very meaningful takeout prayer. Truly a pleasure and privilege to lead a fine group of men through this workout.
Announcements
Blue Ridge Relay. If you are interested see the pre-blast email sent out by Turkey Leg and express your interest to him directly. It is a great opportunity for 1st F and 2nd F.
Hoskins Park Ministry volunteer opportunity 01/24/2015. Iron Horse looking for 20-30 HC’s to help scrape paint off a house being rehabilitated to house 5 homeless men in Charlotte. 9:30 to 3:00. Get in touch with IH if you can help.
Team Chepul Hill. 03/21/2015 10K/5K/1 mile fun run to raise money for brain cancer research. See preblast, weekly email, and tweets from Chelms aka Tater Tot for more information.
2 men met at 0515 at the Vine Restaurant at the Ballantyne AO to stretch our legs, climbs some walls and do some pull-ups. Last Friday was the day before the Joe Davis run so most men were tapering to post a PR. Here’s what Cheddar and I did to prep for the next mud run:
The Thang:
We ran down Ballantyne Commons, east towards the far premier parking deck #2.
Run 5th level climbed the wall x 4.
We then headed down the stairs down Ballantyne Corporate Pl to the hill in front of the BofA building. We ran up the hill and back down and did 10 merkins at the bottom, repeat until we worked our way down to 5 merkins at the bottom.
We then ran a circuit around the pond and over the wall X 3.
We ran down the fitness trail over to the short parallel bars for arm walks X 3 then moved over to the tall parallel bars for monkey bars X 3. We then ran 2 laps around lock ness. We then did 10 pulls ups and 20 merkins X 2 and ran 2 more laps around Lock Ness.
COT
Moleskin:
It was a great morning to run around Ballantyne. Lucky for me, Cheddar showed up and prevented a sad clown workout. Cheddar was interested in a running workout so I think he got more than he bargained for when I added wall climbs, merkins and pulls ups.
19 strong men unknowingly set out to complete 600 hundred reps and 6 laps around the pond. 8 Swifter’s took a different and perhaps wiser path.
First disclaimer given – check
The Thang:
Mosey to the closest pond and set up four pain stations at each end of the pond. The challenge was to run around the pond to each pain station and complete 5 exercises and 100 reps for each completed lap. Each lap went down something like this:
First Lap – Warm up (100 reps and one lap)
Second Lap – Legs: (100 reps and one lap)
Third Lap – Chest: (100 reps and one lap)
Forth Lap – Triceps and Shoulders: (100 reps and one lap)
Fifth Lap Abs: (100 reps and one lap)
Six Lap: Warm down: (100 reps and one lap)
Arrived back at the AO a few minutes early so we cranked out as many lbcs as we could before time run out.
Thanks to all of the PAX for giving it your all today and setting a solid standard in the short 45 minutes we had.
Announcements
14 of F3 Nations finest eschewed the fartsack and gathered for the best workout in all of the F3 Nation (and I am site Q at Centurion – we may need to add 15 minutes to that one)
The thang:
Warm up with SSHX20, Slow SquatsX20, butt kickers, high knees, karoke (L & R), and backward run before heading up to 51.
Run to Calvary with 5 burpees at each intersection starting at the school (total of 30).
Mosey to hill beside ball field for triple nickle with turkish get-ups at top and jumping lunges at bottom.
Audible due to wet field and mosey over to parking lot for partner sprints. Partner 1 sprints down to other end and back while partner 1 does called excercise and then switch
Head back to school with the rabbits circling back three times to pick up the six.
Down to track for 13’s – Run to each corner of track and start with 1 merkin and 12 jump squats. Ascend/descend by 1 at each turn for total of 3 laps.
Mosey up to parking lot for perfect one hour finish on the second.
Naked Moleskin
I”M Back – My first time Q’ing Fast Twitch since BRR as ankle of 49 year old takes a while to heal (especially when I turn it once a week on the basketball court). It was good to be back and ankle felt great.
Spackler asked if gloves were needed and I said surely not (even though I had a pair on). I did keep to my promise of no bear crawls but we did knock out a few burpees on the pavement. He’s young so skin will grow back quickly.
Haze is getting soft in his old age. Two straight workouts without a single comment on my form (did I miss a Churpee/Churkin call).
Felt good staying near the front on the run down to Calvary but not so good on the way back. TL, Hairball, and Mr. Brady were way out front with Haze, Hopper, Bout Time and probably a few more (excluding YHC) not far behind. I don’t think Hopper pushed me off the walk way but he was apologing alot so maybe it was a stealth push. I did redeem myself on the track (perfect form). For someone that doesn’t seem to like running, Horsehead sure runs a lot.
Great to see some new faces (beard when it comes to Sly) so we hope you guys become regulars.
As always, it was an honor to lead such a great group of men and I thank you all for pushing me out there this am.
Announcements:
TL starting to build BRR roster. Look for email from him or contact him if interested.
Tutoring ongoing at Billingsville (Randolph) on Tuesday at 4:30 and AG MIddle School on Thursday at 5. Contact me (pchepul@gmail.com) if interested in making a difference in a kids life.
Swift launched at 0515 with 8 PAX from the Vine restaurant into the Gloom of the Ballantyne Corporate Park.
The Thang:
Moleskin:
Announcements:
Twenty five pax came for Skunk and got Meathead instead.
WARM UP
HEART RATE SET
Eleven minute Ciabatta. Goal is not to put down bell down. All work intervals x 30 seconds, rest intervals x 3 seconds (enough time to switch hands)
SWOLE SET
Partner up with like sized KB. Q chooses the exercise, each pair chooses their reps with the following requirements:
Called exercises:
FINISHER
Flapjacked Double swings x 10 per partner, 3 minutes.
COT
MOLESKINE
ANNOUNCEMENTS
In the sub-40’s rainy gloom, 3 of the baddest Sons of Ballantyne stepped out onto the Elon Park AO for an epic workout of which legends are made.
Once Bratwurst got the optimal layering situated, HB figured out how to turn off his truck lights, and Frehley’s put on his ben-gay (old bones), we struck out across the AO to where the puddles are the deepest and the mud the thickest. We then passed by there and went to the bus stop awning and remained there for the rest of the workout.
Here’s what we did:
COP #1
COP #2 (in same place)
If time, hit some swings and such…
Mary
Moleskine:
Good time out there even though the weather was bad. The awning made it tolerable. YHC found out that a raincoat makes for difficult KB moves with excessive swishing noises. Reminiscent of Frazier blowing past you at full sprint.
Frehley’s is a beast and grabbed the 44 lb’er for many of the exercises. Bratwurst was rocking the Turkish get-up by the end. As usual, Brat out ran the PAX on the way back (even with a 30+ lb KB). That’s just how it goes…
Until next time gentlemen!
Posted on behalf of The Late Show…
Three men in BDU’s, black sweatshirts, and black toboggans. With the wardrobe planning session checked off our list, let’s get going.
COP
Gather around for a warmup Hairband Mile.
Followed by SSH, IW’s, Low slow squats, low slow side squats.
Mosey to the elementary school, stop for a complimentary rail slide and some peoples chair with plankups.
On the elementary track partner up.
P1 repeats a triplet of (4) supine rows, (5) push-ups, (6) squats.
P2 runs a lap, stopping 1/2 way for some lunge-o-Rama work.
Flapjack, repeat.
A quick round of Jack Webb and his unpopular partner. See Jan 9 Overdrive bb.
The cheese is back, so a little dose of dairy as we weave through the buses.
Handoff to Shep and CT for some team QIC.
Indian run to the intersection behind the MS and ???
Backwards run to the MS softball field.
A little base running so to speak. Lunge walk b/t bases with called exercises in between.
Thanks CT for the horrible plank walking squat thrust/burpee that you called.
Seal team sit-ups at home base – a personal fave, thank you Shep!!
Back to the front of the MS for some Mary.
P1 calls exercise and runs an HB Mile while P2 completes said exercise. Continue rotation until time is up.
Moleskin
Solid work today gents! The mood was light but 100% focused on the task at hand. Kudos to the Outland Joe Davis crew for representing. Just hope there was a Bojangles nearby for Horse’s pit stop.
Why did so many Area51 PAX that participated in the Joe Davis Run set Personal Bests in the 10K or 5K? Even in spite of the 10K as a legitimately very tough course, and not only because of a slightly short 5K course (perhaps 200m short), but also perhaps due to our increased focus on Interval run training in Area51…
Let’s review the current Area51 “Running” opportunities:
Swift is a “Speed Workout” because we generally focus on running at 2 Mile Race or faster for our Intervals, and that is certainly the target through the April Mud Run. There are never hands on the ground (unless you trip over a speedbump or we get done too early before Bagpipe finishes at COT). There are no PAX left behind (unless you can’t follow simple directions) for we regroup after most sets of intervals. You don’t need to be training for a marathon (at a minimum, we will average a 12:00/mi pace over the course of an hour). Interval running means there are periods of high intensity followed by adequate recovery (think “10 counts”, but you’re still moving forward).
What are the benefits of a Speed Workout that you can’t get with other Bootcamp workouts? Improve your running economy (becoming more efficient) with each step you take so that your running form improves. Improve your Cardio output (increase your body’s ability to handle high stress on the heart and lungs) by heaping the right kind of work on the engine that gets you through most workouts. There’s a lot of 2nd F (remember the virtual “10 counts”, well there’s also at least a mile warmup jog, often cooldown, etc.).
Join us this week and through the Spring to keep Mud Run race distance in mind. This week, we’re going to step back into 200s and 400s on the Bull Ring. Come join us.
We launch at 0515 from the Vine Restaurant on Tuesday.