It’s time to shake, shake, shake at Kevlar
Bring your finest piece of home gym equipment for tomorrow’s second annual shake off at Kevlar hosted by Bulldog. Thigh masters, shakeweights, grip enhancers, and ankle weights are welcome!
Doubles
Eight men out in the gloom, including one shoeless pax.
Warm Up
- 2H Swing x 10
- Low Slow Squats x 15
- 2H Swing x 15
- I-Walkers x 15
- 2H Swing x 25
Starter
- First Station: Hairburner or prowler x 4
- Second station: double swings x 4
Main Event
- Double Clean Pyramid: 6-9-12-9-6
- Double Snatch Pyramid: 3-6-9-6-3
- Double Swing Pyramid: 6-9-12-9-6
- Double High Pull Pyramid: 6-9-12-9-6
Mary and The Beast
Each pax takes a big bell (choice of 48kg, 32kg, or 28kg) and calls out a core exercise for the remaining pax. Calls included:
- KB Flutter Press
- Louganis
- Russian Twist
- Freddie Mercury
- Good Morning
- Plank Drag
- Bell Plank
Finisher
- 1H Alternating Swing x 2 min. Drop weight as necessary.
COT
MOLESKINE
- That’s the way it’s spelled, by the way–with the ending E. Without the E all you have is the epidermis of a small, rodent-like mammal.
- We traveled no more than 100 yards total but got after it pretty good nonetheless. That’s the 0.05 way.
- Always a treat to observe the pax reactions to the environment. Stone Cold emerged as a clown-shoed ninja, Busch went with the menacing hoodie and Ribeye, Site FNG (Fresh Meathead?) decides vibrams are a good idea.
- Meathead offers what few other workouts can, or do: double and heavy bell work. Everyone swinging at least double 35’s, lots of 2x 40-45’s and even Busch working in a number of sets at 2x 60’s. Strong fixes about everything and Meathead will make you strong.
- Beta run on the new implement, the prowler. Didn’t work it in much today but you’ll be seeing it soon at a workout near you. It’s nasty.
ANNOUNCEMENTS
- Check the weekly schedule for changes due to the Joe Davis Run.
Maul is better than Mall
Now that the holidays are over, it was great to get back to the Maul and away from the Mall. The PAX caught a break with weather of a balmy 28 degrees as compared to the forecast for the next few days being significantly colder.
Warmup: SSX X 25, Imperial Walker X 25, Slow Squat X 20, Merkins X 15 (30), LBC X 25, 8 Count Burpee X 10, Merkins X 10 (20).
Workout: Behind the mall we did various exercises / runs betwen the speed bumps and various merkins x 10 at the speed bumps. Bear crawls, karaoke, high knees, backward run. Merkins, Diamonds, Wide merkins, Carolina Dry Docks. Mosey to side parking lot and broke into 2 groups. Partner 1 sprinted to end of lot and up the grass hill for 5 squats. Partner 2 did LBC’s (200 Total). Repeat with Dips on the curb (150 Total). After these two sets, we did planks for 2 minutes shifting between elbows, regular, and 6 inches. Circled up for Mary and Merkins (10 merkins between each set of Mary with 20 in cadence)). Mary included: LBC, Dolly, Flutter, Bicycle, Heels to Heaven, Mason Twist, Protractor. Finished the circle with 10 8-count burpees. Ran back to launch with sprints and jogging resting once for planks and 6 inches.
Frozen Peak
10 PAX ignored Larry Sprinkle’s warnings and the calling of the #FartSack for their daily does of DownPAINment at the Frozen Peak.
The Thang:
Take a lap around the Peak 51 AO mixing in high knees, butt kickers, karaoke
COP
- SSH X 25
- Merkins x 10
- IW x 25
- Squats x 20
- Seal Jacks x 25
Tour the AO
Let’s get things moving and take a tour of the Peak 51 AO
Move to the benches by the building for circuit work
- Decline Merkins x 10
- Dips x 15
- Step ups x 20 (10 each leg)
Mosey to benches in front of the school
- Incline Merkins x 10
- Dips x 15
- Step ups x 20 (10 each leg)
Move to the benches behind the school
- Merkins x 10
- LBCs x 15
- Lunges x 20
Repeato
Hill Work
Move to the hill by the baseball field completing 1 Squat at the bottom, 6 Hand-release Merkins at the top, move up the ladder.
Track Work
- 1 lap at Fellowship pace
- 1 Indian Run lap
Mary
- Dollys x 15
- Flutter x 15
- Rosalita x 15
The Moleskin:
- Tclaps to the PAX, who weren’t deterred by the Arctic forecast and posted at the Peak this morning,
- Short Weinke today, YHC didn’t think this was 0.0 type of day and wanted to keep the PAX moving and warm.
- Hard to recognize the PAX by the abundance of layers worn today.
- Alibaba might be hearing from Horsehead soon about is recent Soloman shoe order. Wrong color, wrong size, and suspicious packaging.
- Horsehead remarked that YHC was reliving my high school days considering all the time spent on the benches today…well played.
- YHC was called out, and rightly so, for not following his own directions during the Indian Run.
- Slim Fast put in some extra credit this morning with a pre-workout run.
- Apparently YHC’s iPhone does not work in this climate and wouldn’t cooperate this morning.
- Thanks to Freedom for taking us out.
- It was an honor to lead and please sound off with any mumble chatter.
Announcements:
- Joe Davis 5K / 10K – 5 entries to the Thunder Road 2015 event are going to be awarded in some fashion to top PAX (check here). Check the preblast for registration details
I’ll have an extra helping of cold please – at Hydra
Ten pax (1 FNG) made their way bravely out of the warmth of their homes to the freezing outdoors and the parking lot at Olde Providence to participate in the 45-minutes of wienke planned by YHC. There were twitter promises of movement considering the situation at hand. It all went something like this…
“I am not a professional disclaimer” at the risk of Q jack for not moving and disclaiming simultaneously as the pax teeth were chattering mighty loud at the starting bell. Lead regained, confidence restored, and off we went into the gloom…
.10 mile Run to bus lot
COP:
SSH x 25, jump squats x 15
.10 mile Run to track
Partner Up: Catch Me If You Can – Bear Crawl Partner A, 10 merkins Partner B (1 long lap)
.75 mile Indian run to business lot next to Harris Teeter
Plank walk / start & end – jump squats x 15 , Mark Katherines x 15
Merkin ladder (50 yard) there and backs 10 there, 9 back… down to 1
50-yard Line runs across lot (zig zags)
Burpees x 10
.75 mile Indian run back to OP
Playground for exercises (pull-ups x 20, situps x 30)
Concessions for 30-20-10 (Dips, Step Ups, Burpees)
.2 mile run back to start for circle up
Mason Twist x 15
That’s a wrap!
Count-o-rama : 1,2,3..10
Name-o-rama
Solid send off prayer by Iron Horse – and words could not be more true. Lord has blessed us all with our strength and abilities and health and we shall use it to do good.
Moleskine:
So Chico must be good. He gets his buddy AJ out for an FNG post on the coldest day of the winter thus far in Charlotte. AJ works with Cindy of Metro (and running fame) and Chico tried to stick his buddy with a supermodel name to be consistent with Cindy. Makes sense right. Pax actually went soft on the man as he posted in this arctic blast so we naturally landed on Olaf from movie Frozen. That only seemed appropriate.
I was happy to see 10 pax today with this weather and happy to lead once again. Privileged to do so. Thanks. I think we covered 3.1 miles on the day and did our own little frozen 5k with some sprinkles of shoulders, chest, and arms compliments of merkins, planks, burpees, and bear crawls.
2015 is off to a great start for F3 Area 51 and hopefully you all are ready and re-energized to make this an awesome year. Set some goals, do some races/events, stay motivated, and be sure to get some 2nd or 3rd F if you are called to it. Lots of opportunities.
Announcements:
Joe Davis 5k this weekend, Saturday, – sign up!
Runstopper on Q for Ascent on Saturday if you are not doing Joe Davis run – moderate workout with Stopper at the help. Boy, I got to see this.
Chico seeking 10th man for the Palmetto 200 run in the Spring – if you want to be part of this hybrid metro/A51 team call Prius then let him know. Cheese Curd, Slim fast, and others on board so you know it will be fun time. Need a 10th man. It’s like a BRR without the mountains. That’s more like it!
Impromptu group of pax showing up to Arboretum Cinebarre to watch Unbroken tonight at 7:30 PM showtime. You are welcome to join.
Starfish And Clowns, Everywhere You Look!!!
24 pax showed up for a below freezing temp morning. However, their thoughts were quickly diverted to Starfish and Clowns…..why those you ask? Because there were 8 clowns (if you met them you would understand that term) from the same neighborhood who decided to “clown car” it to DV. Starfish is the pax member who has now completed his circuit of all Area 51 workouts….and the man isn’t even from Charlotte. Starfish is also one of the weinke plans the pax were subjected to…..but I digress……please read on:
COP:
After a lap in the parking lot of high knees and butt kickers, we mozied to the football field at the track:
25 SSH, 25 Slow Squats, 25 MCs
The Thang:
Partner up for Catch Me If You Can on the track: Partner 1 runs the track while Partner 2 does 10 merkins. Once Partner 2 completes said merkins, he catches Partner 1 who takes his turn at merkins while Partner 2 runs on…..and so it goes. Quick plank exercises at the end of Lap 1 followed by 5 jump squats for Lap 2. Plank exercises at the end of Lap 2 (6 inch 10 counts provided by Hops and who else, but….Starfish).
Circle up for 25 LBC’s. Then count off in 4’s and start the starfish: NW corner of the football field does 15 WA merkins, NE corner does 15 flutters, SW corner does 15 jumping lunges, SE corner does 15 diamond merkins with 15 regular merkins in the middle of the field between each corner. With two full circuits, that amounts to 180 merkins of some form during Starfish.
Circle up for 25 Rosalita and 15 Freddy Mercury
Mosey to the baseball fields:
Find your partner. Partner 1 does dips until Partner 2 runs the bases via lunges, bear crawl, lunges and sprint between the bases. Flapjack and rinse and repeat with incline merkins instead of dips. Plank exercises in between rotations.
Line up for one last activity….AYG spring from baseball bleachers to the bottom of the steps to SCMS.
That’s a wrap!
Moleskin:
Many thanks to Stagecoach for letting me Q this morning! DV has a great AO, but an even better group of regular pax! Great to see you all and thanks for all of the effort….you always impress! I know Busch led our group during the entire Starfish piece….way to set the pace, man! Tclaps to Si who decided (on his own….no EH) to show up at Fast Twitch yesterday as a FNG…he follows that by bringing it at DV this morning….remarkable work, bro! Also, Starfish….way to make the A51 round, brother. The man has a F3 GPS and set course for every AO we offer…..STUD! Thanks again boys…I had a blast! Great mumble chatter!
Announcements:
There is still availability for the Joe Davis run. Sign up!
Unbroken showing has been cancelled.
HDHH is under new management. Libated Camel is the new site Q. The Lodge is the place and 5:00 on Weds is the time!
Slim Fast….thanks for what is always a heartfelt and thoughtful take-out!
Hopper
Walk Like an Egyptian
-5 Burpees/10 HR Merkins/Run lap
-5 Burpees/10 HR Merkins/15 jump squats/Run lap
-5 Burpees/10 HR Merkins/15 jump squats/20 CDDs/Run lap
-5 Burpees/10 HR Merkins/15 jump squats/20 CDDs/25 LBCs/Run lap
Iron sharpens parking lots
8 showed up for what they expected to be a typical day in boot camp land only to meet face to parking lot with a load of hairburners and kettlebell movements.
20 SSH
15 Merkins in cadence
Run a lap .3 mi
Partner Up
P1 Hairburner
P2 Cleans R
Flapjack
P1 Hairburner
P2 Cleans L
Flapjack
Repeato
Grab a bell 25 swings and 25 two handed shoulder presses
Switch stations to your left with your partner
P1 Hairburners
P2 Upright rows
Flapjack and repeato x 3
25 Swings, 25 squats w/out bell
Next station
P1 Hairburners
P2 High Pulls R
Flapjack
P1 Hairburners
P2 High Pulls Left
Repeat
On your 6 w/ a bell. 10 overhead extensions to ground back to chest
10 bench presses w/ bell, 10 Louganis’ with bell
Next Station
P1 Hairburners
P2 5 Snatches R
Flapjack
P1 Hairburners
P2 5 snatches L
Mary
Run a lap to shake it out/Mosey .3
Recover
Moleskin: Had some ideas on paper and the paper is in the trash. Some gents got to taste Hairburners and/or Kettlebells for the first time today. Nothing like that combo that I know of. Had to start with heavy audibles after I realized that I was going to Jim Jones all of us if i didn’t…. #justdrinkit. Great job out there. It’s always nice to have a guest Q jacker (TR), and thanks brother for bringing all the plates!!
Movie is cancelled…Go Panthers!
Joe Davis run Sat. 5k/10k, one or both. Registration is still open. Do it.
Bagpipe bursts a bag
29 Pipers crushed the parking deck at Bagpipe. 12 Swifters ran around the hood. Typical Tuesday morning at the SOB hideout.
Haggis posting for Chipotle
The Thang:
Run to parking deck for warm up: 20 Side Straddle Hops, 20 Imperial Walker, 20 Merkins
Run to top of the deck and partner up. One partner run to the bottom and back up while the other does an exercise. Exercises were something like this (sorry, I have probably missed a few).
Burpees, Merkins, Little Baby Crunch, Elbow Plank, Wall Squats, Regular Squats … plus a few more. Doesn’t sound like much, but everyone got their money’s worth with the running up and down. Chippy kept us honest with words of wisdom and encouragement (“get your belly off the ground”, etc,etc).
Run back to Vine for COT.
Moleskin:
41 combined pax is a record. Awesome push for the New Year!
Strong running by Cain and Mermaid racing up the deck – nice work.
Great to see Commish out for his third workout in as many days. Strong.
Some of the old timers (Mic Check, Market Timer), definitely getting a bit sloppy on the elbow plank. Mic Check would rather do the J Lo.
#F3Swift – Feel the Road
The 12 cool kids at Swift launched into the cool Gloom at 0515 on Tuesday morning. Here’s what went down.
The Thang:
- Warm-up 1.2mi with some high knees and butt kicks thrown in for good measure.
- Meandering through Ballantyne CC, complete 5 rounds of 2 minutes at “Hard” / I-pace (http://runsmartproject.com/calculator), 1 minute jog to the six, 1 minute Hard, 30 seconds jog to the six, 30 seconds Hard.
- Bonus “Hard” effort until you reach entrance of Ballantyne CC (another 1:40 to 2 min).
- Long recovery home of 1.6mi.
- Total miles between 5.8 and 6.9.
Moleskin:
- Longest swift ever! With the Six running forward the whole time and others regrouping as necessary, minimum distance covered was 5.8 (bonus credit to Rock Thrill, Stump Hugger, and Frasier for taking longer way back to COT). Others may have covered more miles because of regrouping. YHC totaled about 6.8 and missed some due to stopping watch (for the PAX to get some longer recoveries sometimes…).
- Record PAX? Not quite, 13 is the record, but 12 is pretty close. Not sure if that’s because of pre-Race week for Joe Davis Run or because Brisket only shows up when the temperature dips below the Freezing Point.
- Time-based intervals give a great workout to each of the PAX. While 5+ miles is a decent length for most PAX to run, we took over 60 minutes to get there. If you have been comfortably finishing a 1 hour Bootcamp (not dead at the end), then you can do a Swift workout. We could have cut the route shorter today, but the distance from leader to six was tight enough to push the envelope.
- I-pace / “Hard” / 2-mile race pace – here’s the video that explains how it maximizes “Aerobic Power” or VO2max. You may have seen Gatorade or other commercials that show runners with a funny mask and tube on – they are trying to measure their VO2max. Video link – http://youtu.be/7dQEwJhHWXk. Our workout today should have the PAX running at their MAX most of the time. We’ll eventually be lengthening these intervals, but there will be longer recovery between each, for example 4 min hard / 3 min recovery, 5 min hard / 4 min recovery.
- Up, down, and around. Get used to it. That’s what the Joe Davis Run is looking like. While the Ups and downs are not as extreme as the course today, you’ll need to be prepared to never feel like you are much in a rhythm with a lot of turns on the course.
- Kotters – Stump Hugger, Brisket, and Champagne were all back after a long Swift layoff.
- Cobains – YHC didn’t clearly communicate the cooldown route to Rock Thrill and Frasier (or they just wanted the extra credit). YHC found it hard to enunciate between “hump” for speedhump in the Ballantyne CC and “hup” or something like it that was an attempt to not wake the neighbors at the end of each interval. “Obstruction” became the word of choice so Honeybee and Soft Pretzel wouldn’t get confused again, but “obstruction” was found to take too much O2 from YHC’s VO2max – back to “hump” and “hup”. Will “ho” work?
- Didn’t get the Matchy-matchy memo – apparently Wingman, HB, and SP all read the memo about Orangish / Red longsleeve top and black hat. A couple of times, they switched places to play tricks on the rest of the PAX.
- Dressed for 20F – Strange Brew said that -4C would have him don the long sleeves like this morning, but normally our ACTUAL 30F temps would only beg for shortsleeves. Conversion factor? Long Haul went the extra layer and put on the full highvis winter coat. Can’t wait to see what Thursday morning may bring with 10F / -12C. Wooly mammoth pants and furry eskimo hoods?
- If you are doing the Joe Davis Run, cruise in from here. Do a normal workout up through Thursday, but make Friday a very light or rest day. Save it for Saturday.
- Strava http://www.strava.com/activities/237475232 and Garmin http://connect.garmin.com/modern/activity/666743157 results from today.