If Football is the official sport of Thanksgiving, then Ultimate is the unofficial activity of Christmas. Come join the Pax and maybe some Ultimate ringers to learn more about Ultimate Frisbee and it’s AMAZING AWESOMENESS! We’ll start at 8am with some warmup and drills. Then depending on who all shows up play a single 7v7 game, or split fields and play 5v5 or 3v3. Hotbox is not out of the question.
Where: Davie Park (Natural Soccer Field)
When: 8am – 10am
What to bring? Canned goods to donate to 2nd Harvest, cleats (if you have them), a light and dark shirt, water, chair and an Ultimate Frisbee if you have one.
PS: If you can make it, HC in comments.
PPS: if the fields are taken, we might see what SCMS football field looks like. (Just around the corner) If this is a colossal fail, we might just go to Starbucks.
18 strong pax ventured into the gloom at Death Valley only to be greeted with an enrollment in the Jelly of the Month Club. Although there are only 8 days left before Christmas, we celebrated with with a 12 Days of Christmas Ladder.
The Thang
At 0530 we jogged down to the football field, our AO for the morning.
COP
– SSH x 15
Mosey to endzone for 12 Days of Christmas
You know how the workout goes, after each new “day”, repeato all the previous ‘days”. For example on Day 5: 5 Merkins, then exercises from days 4, 3, 2, and 1
– Day 1: 1 100 yd run to other endzone (after Day 5, we sprinted second 50 yds)
– Day 2: 2 dozen LBCs #crowdpleaser
– Day 3: 3 Merkins
– Day 4: 4 Flutter Kicks
– Day 5: 5 Merkins
– Day 6: 6 Squats
– Day 7: 7 Merkins
– Day 8: 8 Dolly
– Day 9: 9 Merkins
– Day 10: 10 Lunges
– Day 11: 11 Merkins
– Day 12: 12 Imperial Walker
We finished this round of 12 Days pretty quickly, so a ladder back down seemed appropriate.
Mosey to midfield, facing sideline,
– Day 11: 11 Merkins, 10, 9,…….1 run to sideline
– Day 10: 10 Lunges, 9, 8,……1 run to midfield
– Day 9: 9 Merkins., 8, 7,…..1 run to sideline
– Day 8: 8 Dolly, 7, 6,….1 Karaoke run to midfield
– Day 7: 7 Merkins, 6, 5,…1 Karaoke (switch) run to sideline
– Day 6: 6 Squats, 5, 4,..1 run to midfield
– Day 5: 5 Merkins, 4, 3,..1 run to sideline
– Day 4: 4 Flutter Kicks, 3, 2, 1 Burpee
– Day 3: 3 Merkins, 2, 1 Burpee
– Day 2: 2 dozen LBCs, 1 Burpee
– Day 1: 10 Burpees
Jog back to parking lot.
COT
Moleskin:
– First, some numbers: During this workout we completed 504 LBCs (ouch!), 305 Merkins, 12 100 yard runs plus everything else. Great job by all the pax. This was a good workout and hope everyone is “feeling” it like YHC is.
– YHC was surprised how quickly we finished 12 Days but am glad we got to add the ladder down portion.
– Thanks to Stagecoach for opportunity to lead today’s workout.
Announcements:
– Christmas Eve (next Wednesday) convergence at Calvary (Anvil AO) at 0600. All Area 51 Wednesday workouts will meet there.
– January 3 Resolution Convergence at Olde Providence Elementaty (Ascent AO). Many Saturday workouts are converging there at 0700. Great opportunity to bring out FNGs.
– Joe Davis Run on January 10 in Fort Mill. Response so far has been terrific. Check weekly email for more details or see Strange Brew.
– Unbroken movie convergence on evening of January 10 at Regal Stonecrest. Great 2ndF opportunity for the pax. Check weekly email for more details or see Stone Cold.
The VSF was planted at Providence Day School on this cool, damp December morning and 10 guys got after it. Here’s the story:
The Thang
Little baby jog to stadium with a tour of the bleacher area, then head to football field for:
COP (Merkins in civilian count, other exercises in cadence)
Mosey to the goal line
Merkin Suicides (10 yd increments)
Run to 10yd line and back/do 2x exercise
Run to 20yd line and back / do 4x exercise…
Run to 30yd line and back / do 6x exercise…
Run to 40yd line and back / do 8x exercise…
Run to 50yd line and back / do 10x exercise…
Circle up in the end zone for Jack Webb
Mosey to a snack bar for:
Jog back to parking lot for MoM
Naked Moleskin:
Announcements:
Joe Davis Memorial Run on Jan. 10 – http://f3nation.com/2014/10/17/2015-joe-davis-memorial-run-preblast-registration/
Unbroken – Join the men of Area 51 on Jan.10 for some great 2nd F as the converge upon Stonecrest http://f3nation.com/2014/12/12/a51-2nd-f-event-unbroken-on-jan-10-sign-up-now/ Cinema to see the movie Unbroken, based on the best selling novel.
Upcoming convergence workouts
First sign of trouble on my first Q started the night before when my co Q, Mr. Bean, pulled out. Something about pneumonia, I still think that was a soft excuse not matter what you M said. Seriously get better soon.
On game day a total of 20 fool hardy men entrusted the Q to a Kiwi named Outback. Given the tremendous language barrier that existed it was always going to be a struggle. With the disclaimer provided (thanks for the reminder Soft Pretzel) we started the pain.
The Thang:
SSH x 20
Imperial Walker x 20
Merkins x 15
At this stage Q was running out of breath on the counts so first audible was to start the main event a little early.
Mosey to the Premiere Deck
Based on extensive planning and a site visit the night before, this virgin Q had planned an extensive parking deck workout. Good so far, we started off in the peoples chair and got to enjoy 20 deep squats as the winkie foretold. Second sign of trouble, Security arrived. Not sure what Freshley’s had done to or on the decks in the past (sorry mate had to blame someone) but we were asked to leave. Not looking good on the virgin Q to have the entire F3 team banned from the parking deck. No time for sorrows so Q called his second audible and we headed to the soccer field.
On the soccer field we started with the legs:
20 Deep squats
20 Front lunge (10 each leg)
20 Side lunge (20 each leg)
15 Sumo squats
Between each we backwards ran across the field, sprinted back and held a squat until all together
Enough with the legs time for some Merkins
10 Diamonds
20 Wide arm
30 Hand release
20 Wide arm
Diamonds until failure
20 Dry docks & 10 Burpees
Between each we sprinted to the other end of the field and held plank until all together
Last set titled let’s find that six pack.
30 LBCs
30 Bicycles
30 Russian twists
30 in and outs (10 std and 10 each side)
30 Plank jacks
20 J-Lo’s
Between each we sprinted to the other end of the field and held the protractor at 6 inches until all together
At this point Q’s brain was frazzled as I know we did another quick set which I believe where Merkin’s, Dolly’s and Rosalita’s and then started a nice mosey home. Interrupted the mosey with 20 front lunges, plank and a squat hold waiting for traffic. Across the road safely to CVS, Q called jail brake and away we went. We arrived at the AO with 3 mins to burn so decided to cool down with the protractor. Q called time however, Swift was not back so Mic Check called the six inch plank hold until are other brothers arrived (good call).
Thanks to all who joined in the pain this fine morning, it was a pleasure taking the lead.
Announcements: Joe Davis Sign-ups still going on.
OK… So I will only devote a small portion of the BB to lampooning TL for Qsacking today. Even the Run For Your Lifers commented on his absenteeism and said they would keep an eye out for him…. we were all very worried… no, really!! However, with no TL in sight at 5:15, for some unknown reason we mosey’d to the track, led by the Ghost of TL, and proceeded to do a warm-up mile at Fellowship Pace.
After the mile and 25 IW’s, it was clear TL had either been abducted or overslept, so instead of sending a search party, we decided to honor the memory of his last wish and known communication… that we do some speed work.
Group consensus was to do a simple ladder:
4×200 with recovery 200’s in between
2×400 with recovery 400’s in between
1×800 with recovery 800
2X400 with recovery 400’s in between
4×200 with recovery 200’s in between
Finished with some Mary:
LBC x 25
Dolly x 20
Protractor as emcee’d by Gummy
1 minute elbow plank
Done
Total miles 6-6.25 (depending on the extra 400 that some completed)
Moleskin
Everyone did great adjusting to a plan that was conceived 10 minutes AFTER the workout began! And quite honestly it is situations like this that unify the PAX, provide for a humorous story or two, and create ENDLESS FODDER for reminding TL for at least the next 6 months!
‘Bout Time and Mr. Brady were clearly unfazed by the intervals as they smoothly set the pace and never looked back… until they both didn’t realize that when you go UP the ladder, you then come back DOWN! So they completed an extra recovery 400 somewhere in the middle. Nonetheless, strong from both… ‘Bout Time is looking like a veteran! Always great to have you… BRR is definitely in your future!
Great to see Semi Gloss out this morning. No better place to be and I know you are giving it all you got… which is exactly what you SHOULD be doing!
Spackler did some encouragement running with SG, then played catch-up… Spackler always likes it when I takeover running with SG, or whoever the six is… so he can go catch everyone else… It’s a special moment that he looks forward to!
Hannibal, Gummy, Hopper and Horsehead were also giving it 100%! Nice job of blocking out the RFYL’s in the final laps!
Thanks Semi Gloss for the closing prayer.
Announcements:
1. Joe Davis Run
2. Convergence Wed 12/24 at The Rock (I believe… double-check that on the website)
3. Convergence Sat 12/26 TBD
4. Convergence Thu 1/1… Geraldo and Slim Fast will be planning the pain to make you forget that hangover!
Yo-Yo-Ma Q’ed a workout similar to this during one of my first posts at Skunk Works some 15 months ago. YHC thought it was terrible enough to make a come back, and with Yo-Yo-Ma making limited posts since his first child was born, YHC took the liberty of pilfering a solid weinke. Of course YHC made a few tweaks to the original, but the pattern and pain remained.
The Thang:
Burpee x 10 OYO
Mosey to church lot
COP
Merkins x 15 IC
SSH x 15 IC
Merkins x 10 IC (Busch was getting excited with 2 quick rounds of merkins)
IW x 15 IC
Swings x 20 OYO
LBC x 20 IC
Round 1 – Complete 3 cycles of the round then run down to the bus and back. All exercises OYO
Snatch x 20 (10R & 10L)
Good Morning x 20
Sumo Dead Lift High Pull x 20
Burpees x 10
Round 2 – Complete 3 cycles of the round then run down to the bus and back. All exercises OYO
Clean and Press x 20 (10R & 10L)
Romanian Deadlift x 20 (10R & 10L)
Overhead Lat Pull x 20
Burpees x 10
Round 3 – Complete 3 cycles of the round then run down to the bus and back. All exercises OYO (Audibled to 2 rounds due to time)
High Pull x 20 (10R & 10L)
Tea Bag Squats x 20
Burpees x 10
Mosey back to cars
Burpees x 10 OYO for an even 100 Burpees
Flutter with press x 20 IC
Moleskine:
YHC believes it was Les Mis with the build your own KB this morning. Not sure how many plates he had on that thing, but Brown was ready for a rename to the Ghost of Christmas Past with all that metal rattling around. After we got into the first round everyone was too gassed to offer up much commentary on the workout. Mostly just grunting.
YHC may have been a bit too aggressive on the weinke, I had to modify the exercises on the 2nd round because there was no way I was getting through what I wrote without spilling merlot #ifyoucan’tdoit,don’tQit. I threw out the offer to whoever wanted to stay late and finish the Weinke but had no takers.
Next week be there for the Area 51 tradition: 12 Days of Skunk. Chanel is the Q. It’s an awful early Christmas present that you will be feeling well past Christmas dinner. Not sure if Tiger Rag will be making an appearance. He has been busy sculpting those pencil arms and sunken chest over at Swift.
This is also my 2nd straight Q at Skunk Works where the site Q Harley doesn’t post. Starting to take offense. I put deodorant on this morning.
Props to Header and Bulldog for a pre-5k this morning and Freedom for rucking in with his KB.
Thanks to Busch for the send off. Always inspiring.
-Alf
Announcements:
I offered to take the Q early in the week and talked to CT about my crazy plan and not knowing the time it will take so he said go for it and he will just take what is left…
The Thang
COP
SSH x 20
Imperial Walkers x 20
Enough of this let’s mosey to the stadium!
Count off by 2, 1’s go to close end zone, 2’s to the far end zone.
1’s end zone is 20 merkins, 2’s is 20 LBCs once each set of exercises as a group is complete run to the 50yd line for 10 squats, then run to the opposite end zone to do the exercise for that end zone, i.e. 1’s now do 20 LBCs and 2’s do 20 Merkins.
Wait for all in the group to finish, do plankwork while waiting. Once done run to 50yd line for squats then opposite end zone, this time 19 Merkins/LBCs, etc. continue until 1 of each exercise.
This took almost the entire hour, and with about 5 minutes left CT took over
MOM
Flutters
Back scratchers
Protractor
COT
Announcements:
Pray for DT & family with the passing of his mom.
Clothing drive
Joe Davis Run
Moleskin
I caught everyone off guard running, by time we were done with the morning we ran a little over 2 miles, 200+ merkins, 200+ LBCs and 200 squats. Great work by everyone, I am still not a runner as witnessed when I tried to keep up with Glass Joe at one point and felt a pop in my hamstring. I will blame O2 dep for me thinking that was a good thing to try. I did see one of Donut Hole’s 2.0 racing GJ though!
The other surprise of the morning was looking up while in MOM to see Horsehead and Boondock who were waiting for us at the flag until they realized we may not make it back with all the running.
We are working through holiday schedules for Union County workouts so keep your eyes for an email and/or twitter announcements.
Feel free to post any other goodness down in the comments.
HB
On Tuesday 12/16, the PAX will leave the Vine restaurant at 0515 to build on the work done last week (link here). Perhaps not many PAX caught this at the end of last week’s Preblast, “this week is necessary for next week’s #3Puppets workout.” However, any PAX can show up and get an honest workout this week. All speeds / paces will be represented.
So, we’re again at that point of last week’s goal to, “to finish the 800m at your workout pace.” We’ll be doing it many times this week with some modifications gleaned from the video above.
1st – watch the short video above and linked here
2nd – Find your Repetition pace for the workout here (Hint – it’s also the pace of your best recent AYG 1 mile race). Note: if you don’t have a recent 1mi AYG, use a recent race result, not your “goal” race result for an upcoming 5K or 10K.
3rd – There will be regrouping on most recoveries, so it’s not necessary to program the following workout into your watch. We’ll be doing this at the Bull Ring, which has very easy to follow markers every 200m. If you do program into your watch, just program the parts in bold. Leave the recovery as “until Lap Button Press” (i.e. open ended).
23 of Charlotte’s finest gathered for an early morning breakfast at Carmel Park and start the week right.
The Thang
Very brief disclaimer as it was a veteran crew this morning, though in hindsight, a warning about broken glass bottles would have been appropriate.
Fast mosey down Camilla towards Carmel Middle School, stopping for 8 burpees at each speed bump along the way.
Warm up :
SSH x25
IW x20
Slow squats x20
Mountain Climbers x20
Peter Parkers x20
Mosey to football field. Look out for aforementioned broken glass bottle (later diligently assessed as rum) and be careful when getting over fence.
4 Laps around track, stopping at each turn for called exercises:
Lap 1: Merkins x25 (all turns)
Lap 2: LBCs (turns 1 & 3), Dollies (turn 2), Flutters (turn 4) – all x25
Lap 3: Squats (turns 1 & 3), Jump Squats (turns 2 & 4) – all x25
Lap 4: Burpees x10 (all turns)
Form Plank Circle for Ring of Fire. Mixed in RAH, LAH, RLO, LLO, Elbows, and finished with 6-inches
Mosey to endline
AYG to far goal post
Backwards run to midfield, AYG to endline
Leave track and mosey to far side of school. People’s Chair for 2 minutes, finishing with Air Presses (x20 or x25, can’t remember)
Fast mosey back up Camilla
Speed bump 1: Russian Twist x25 in cadence (selected ed by Jamboree)
Speed bump 2: 45 merkins OYO (selected by and in honor of Runstopper’s 45 birthday)
AYG home
50 LBCs in cadence to finish
Moleskin
Great workout by the PAX this morning. The group stayed close together, and hopefully no one left anything on the table (you against you). Unfortunately, YHC didn’t know it was Runstopper’s birthday until 0610, or there would have been a lot more 45 rep exercises! #veteranmove. Happy birthday, RS! #old
The group was pretty quiet at the beginning, though I’ve come to realize that my hat blocks out a lot of noise (#shouldwearathome), but that changed with the burpee call on Lap 4 around the track. Mission accomplished. Glad YHC could wake up Steinbrenner and get him in his usual form. Also caught plenty from Simba, as was noticed by other members of the PAX. Love the chatter.
A bunch of Larry Birds out there this morning, particularly around the track. Nice work, and keep pushing men. Finishing with 100 LBCs (if we’re going in civilian count) was strong, if not very unpopular. Way to push through. Thanks to Flutie for taking us out. Always an honor to have the reigns – thank you for the opportunity!
Aye. 13 strong men came out in the early gloom to celebrate the Twelve Days of Christmas – Stonehenge style. It was an appropriate workout given that Saturday was literally 12 days from Christmas. Here is how it went down.
The Thang
– This year the “12 Days” workout was on the run, meaning the pax ran from point to point stopping for the various exercises.
COP
– No proper COP, although I did suggest the pax stretch a bit before heading out.
Twelve Days of Bah Humbug:
– Day 1: one Dying Cockroach
– Day 2: two dozen Merkins
– Day 3: three Squats
– Day 4: four Mountain Climbers
– Day 5: five Burpees
– Day 6: six Lunges
– Day 7: seven LBCs
– Day 8: eight SSH
– Day 9: nine Dolly
– Day 10: ten Plank Jacks
– Day 11: eleven Imperial Walkers
– Day 12: twelve Carolina Drydocks
Running Route:
We ran to the various landmarks below and performed that “day” and all of the prior days. For example, on Day 5, we got to the top of Premier Deck and did Day 5, than days 4, 3, 2 and 1
Starting at Vine Parking Lot:
– to Stonehenge Landmark: Day 1
– to Ballantyne Corp intersection: Day 2
– to Level 1 of Premier Deck – Day 3
– to Level 3 of Premier Deck – Day 4
– to top of Premier Deck – Day 5
– down steps and to Johnston Bridge – Day 6
– to Field of Bulls – Day 7
– to Lending Tree lot – Day 8
– to ESPN/SEC Network sign – Day 9
– to Johnston Road intersection – Day 10
– to Ballantyne Medical sign – Day 11
– to Stonehenge Landmark – Day 12
Little baby jog to CVS lot then all you got back to launch point.
COT
Moleskin:
– Yikes, this was tough. Great job by all the pax. We literally never stopped moving and added LBCs while you wait until all pax reached a landmark.
– Some numbers: 3.5 miles running, 300 Merkins (including burpees), lots and lots of mumblechatter.
Announcements:
– Stonehenge will converge at Ascent (Olde Providence Elementary) on January 3. This is a great opportunity to bring an FNG with you. Note, workout time will be 7:00 AM.
– Check website for details on Joe Davis Memorial Run on January 10.
