The Matrix – StumpHuggers
11 men decided to disobey the fartsack this morning and join YHC for his 1 year anniversary posting. The Q had not been back since the day things went bad.
Here is how it went down:
Mosey to back parking lot for COP
Disclaimer
COP
SSH X 20
IW X 15
SH (StumpHuggers) X 10 (Asphalt warms elbows quickly)
Mosey to the field Partner up (short side of field – P1 on one side and P2 the other – meet Partner in middle of field)
P1/P2 – Bear Crawl – meet for 20 Bear Crawl Push-ups – Run back to start
P1/P2 – Walking Lunge – meet for 30 StumpHuggers – Run back
P1/P2 – Run – meet for 50 LBC’s
Rinse & Repeat:
P1/P2 – Bear Crawl – meet for 20 Bear Crawl Push-ups – Run back to start
P1/P2 – Walking Lunge – meet for 20 StumpHuggers – Run back
P1/P2 – Run – meet for 50 LBC’s
Rinse & Repeat:
P1/P2 – Bear Crawl – meet for 10 Bear Crawl Push-ups – Run back to start
P1/P2 – Walking Lunge – meet for 10 StumpHuggers – Run back
P1/P2 – Run – meet for 50 LBC’s
Line up for SSH Indian Run
More Partner Work
P1 Runs to lighted pole and back while P2 – StumpHuggers
Flap Jack
P1 Runs – P2 LBC’s
Flap Jack
P1 Runs – P2 Plank Jacks
Flap Jack
Mosey to the tree stumps
P1 runs to 3rd lighted pole P2 Dips
Flap Jack
P1 runs – P2 Step-ups
Flap Jack
Mosey to school wall Peoples Chair
30 regular
30 stick em up
30 zombie
30 regular
Recover
Indian Run back to far end of field toward McKee Rd
PAX run to lighted pole PAX choice Alf with 50 Merkins
Partner Work Again
P1 Run log of field – P2 StumpHuggers
Flap Jack
P1 Run – P2 PAX choice Crab Cake with Burpees
Flap Jack
No time for Mary
COT
Moleskinnedknee:
1 year ago today an over weight outta shape 40 something posted in the dark with a bunch of crazies. Still a little heavy, just as crazy and loving every painful second of it. Alf does not like Bear Crawls and we did a lot of BC’s today. YHC tried to bring pain like that fall or just plain suffering in general. The SSH Indian Run sure was easier than the Burpee Indian Run (save for later). PAX thought YHC ran out of ideas toward the end not really just shifting the plan a bit. Thanks to Outback for posting from S.C. It was an honor and blessing to lead today. Sound off below
Don’t forget to support the New workouts:
Dromedary – Wednesday’s 0530-0615 Marvin Ridge High School
The Brave – Friday’s 0515-0615 Ballentyne The Vine restaurant
Overdrive – Friday’s 0530-0615 Indian Trail Sun Valley Middle School
Commitment – Saturday’s 0630-0730 Weddington High School
Let’s try this again with more reps
Only 4 brave souls showed for today’s beatdown. Wasn’t really all that cold. Not sure. YHC was #substiqueing for Mic Check. Can only guess, they were scared of his workout, or knew YHC was in charge.
Workout soundtrack consisted of the following songs on shuffle:
- Sweet Emotion – Aerosmith
- Stranglehold – Ted Nugent
- Paranoid – Black Sabbath
- Midnight Rider – The Allman Brothers Band
- Jet Airliner – Steve Miller Band
- Purple Haze – Jimi Hendrix
- Cocaine – Eric Clapton
- Hurricane – Bob Dylan
- Tuesdays Gone – Lynyrd Skynyrd
The Thang
Run a lap around the lot for warm-up
SSH x25 IC
Front Lunge x 5 IC
Imperial Walker x25 IC
Side Lunge x5 IC
Mountain Climbers x25 IC
Lets get to work right here
3 Sets of the following exercises:
1st: 15s of all exercises, 2nd: 20s of all exercises, 3rd: 25s of all exercises
Kettle Kurls
Merkins
Upright row
Merkins
Two-Handed Swing
Merkins
Goblet Squats
Merkins
Tricep Extensions
Merkins
——
Grand total 300 Merkins, and a lot of other stuff. Only option was to break merkins up. #smoked.
Mosey to the Wall
1 Minute of Semi-gloss x 2
6.5 Minutes of Mary
Starting position move – 6 inches
Dolly x 25 IC
6 inches
LBC x 25 IC
6 inches
Flutter x 25 IC
6 inches
Protractor – various degrees
Moleskin
Good times had by the few this morning. There was some confusion on the workout cadence, but that was quickly squashed. Didn’t get through the whole soundtrack, a couple of really long songs in the mix. YHC also can’t figure out how to make spotify not shuffle, when not clicking shuffle.
Be sure to check out swift for Joe Davis run training. Also, sign up for Joe Davis.
The Pinball
8 men and 1 studly 2.0 posted for Commitment this week. This is what they did:
Warm-up
- SSH
- Merkins
- Mountain Climbers
- Squats
The Initial Movement. Travel to the Back Hill with a combination of mosey, bear crawls, and lunges, with one stop for donkey kicks for the early finishers.
- Five minutes of hill repeats with ascending burpees at the top. YHC got to 34 burpees.
The Second Movement. Travel to the Concession Stand with more mosey, bear crawl, and a lil’ backwards run.
- Five minutes of jump-ups or step-ups, as you choose. YHC did 304 jump ups.
- Three sets of dips and knee-up alternates.
- ‘Bout 7 minutes of Mary, or until the PAX all stop counting. LBCs, Heels to Heaven, Bicycle, Dying Cockroach, Low Slow Flutter, and some other stuff done thusly.
The Third Movement. Travel to the elementary school with more of the same, plus introducing “The Pinball,” during which the front PAX pick a point to which to sprint, and then sprint to the six. Repeat.
- Walking dips on parallel bar
- Climb over half-shell spider web looking thing
- Upside-down monkey bar crawl
- Shuttle sprints
The Final Movement. Head back home with sprints punctuated by planking.
Fini. A few merkins and assorted exercises to run out the clock.
Moleskin
- Impressive work out there by FNG Kilowatt — a respect who pushed it the entire workout, and hard-committed to be back next week. No surprise from a friend of Bratwurst. But still. Kilowatt is a man. And an energy regulator, of course.
- Similar kudos to Boondock. He’s 8. What??! Dude was tearing up our Back Hill, and just about everything else is well. Must take after his mother.
- Intimidator, probably the strongest man posting to Commitment, got stretched a little with some of the running at Commitment, and hung in there tough. Once his lungs match the size of his biceps, there will be no holding him back. Watch out.
- We missed Hot Pants and Ben Stein’s Money. I hear they had a date.
- Great to have Runstopper out with us, doing a little quality control. I am sorry to say that we did not pass, and received a health rating of 63. Sorry fellas. The good news is that Snowflake has the Q next week. If you can’t pass, change the passer.
OUT
Best Way to Stay Warm is to Keep Moving
SF was planted at McKee Rd Elementary for another weekly episode of Area 51. At the start, 8 PAX gathered and headed out into the Gloom to get their weekend started off right with Twister taking the reins for the first 1/2 of the workout. We would eventually finish up with 9 PAX. After short jog over to the parking lot by the soccer fields we circled up for COP:
- SSH x 20 (IC)
Short interruption as the PAX quickly expanded by 2 as a couple four legged friends joined us to see what all the fun was about. After greeting everyone and conducting the mandatory sniff exam, the two canines rejoined their owners and headed off to other adventures. Couldn’t officially count these two in our final #51Counts as they did not technically complete any reps.
- IW x 20 (IC)
- Slow Squat x 15 (IC)
- 20 1 Legged Merkins OYO
Enough of a warm-up, time to get the PAX moving. Twister gave the instructions for PAX to run down to the fire station and through the back entrance of the nearby neighborhood before heading back to the AO (approximately 1 mile, give or take a 1/10). Plank it up at the stumps when run completed and wait for the 6. (It was during the run that we reached our final headcount of 9 PAX. More on that in NMM)
After planking it up as we awaited the last few PAX the following circuit was completed:
- 10 Bulgarian Split Squats, w/ Left Leg on stump
- 20 Decline Merkins
- 10 Bulgarian Split Squats, w/ Right Leg on stump
- 20 Incline Merkins
- 25 LBCs
Mosey to entrance to the Trail
- Bear Crawl up the hill at entrance
- Crab Walk back down the hill
- Complete a loop around the trail
- 25 dips on the benches
- Complete a loop around the trail
- 15 Bulgarian Split Squats, w/ Left Leg on bench
- Complete a loop around the trail
- 15 Bulgarian Split Squats, w/ RIght Leg on bench
Jog over to playground behind the school
- 10 hanging knee raises
Twister hands off to YHC for 2nd half
Mosey over to back wall of school
- PC x 60 secs (w/ Hands out front, Hands over head, 15 air presses)
- Lunge walk about 20-25 yards
- PC x 75 secs (w/ right foot up, left foot up, lower it 2 inches)
- Lunge walk about 20-25 yards
Head back over to the stumps for some circuit work
- At stumps complete 10 Jump-ups/Step-ups, 20 Tire hops
- Run to front playground
- Complete 10 Pull-ups, 20 Dips
- Run back to stumps and plank it up (RA/RL high, LA/LL high, six inches)
- 10 Jump-ups/Step-ups, 20 Tire hops
- Run to front playground
- Complete 10 Pull-ups, 20 Dips
- Plank it up and wait for 6
Time to move over to rock pile and find a friend
- Rock Curls x 20, Rock Presses x 20, Goblet Squats x 20, Tricep Extensions x 20
- Rinse & repeat x 2 (w/ 15 reps & 10 reps)
Return the rocks and head down to soccer field and circle up for 6 MOM
- Dolly x 20 (IC), hold’em
- Flutter x 20 (IC), hold’em
- Rosalita x 20 (IC)
- Mason Twist x 20 (IC)
- Back Scratchers x 20 (IC)
- CCV x 10R (IC)
- CCV x 10L (IC)
Line up on goal line for the following:
- Run to midfield at 75%
- Back to goal line at 75%
- AYG length of field and then mosey back to launch point
COT
NMM:
- Started the morning off with 8 PAX when we launched the workout. Completed the COP and started the run to the fire station. YHC was following Lobster Roll at the start of the run and heard another PAX quickly approaching from the rear. Expected to see Joker or possibly Slapshot overtake me. However quickly realized it was DK as he breezed by, maintaining his recent routine of arriving at 0701/0702 (approaching 0705 or so this a.m.) at Area 51. Not long after when Joker came flying by as well.
- A good amount of running called for by Twister, who admitted he hated running as we went along. Strong effort to lead in an area that one is not a fan.
- Good to see Wojo (2.0) out with Floor Slapper. The two of them were enjoying a boys weekend.
Announcements:
- Joe Davis Run (5k/10k options) sign-ups still ongoing. Come out and support Rock Thrill and his family at the Baxter Y in Fort Mill on 1/10/15 as they raise money for Keystone, York County’s local authority on substance abuse and addicition.
- Look for additional information on 2nd F event scheduled for evening of 1/10/15 at Regal Stonecrest, F3 Area 51 viewing of “Unbroken”
Do Your Ketttlebells Hang Low?
Only three of Area 51’s mightiest posted on a December Saturday morning, but what we lacked in number we made up for in brawn. A mixture of kettlebell work and a trip to Santa Ickey’s workshop was on the docket for the day.
Kettlebell Portion:
20 two-handed swings
20 one-legged deadlifts alternating sides
20 alternating one-handed swings
10 alternating arm snatches
20 two-handed swings
15 goblet squats
20 alternating one-handed swings
20 renegade rows (10 each side)
20 two-handed swings
Repeat entire circuit
Gear Work:
The idea was to partner up and rotate through the gear stations but with only three we had to improvise, but it allowed us more turns through the stations and in turn, more monster making madness.
Station 1 – Kettlebell Swing Ladder: 10 swings each of 25, 30, 35, 45, 55 lb bells
Station 2 – Sledgehammer strikes onto tire
Station 3 – Jump Rope, shoot for 100 turns
Station 4 – Medicine Ball Situps
Station 5 – Tire Carry with Rope Pullback
Station 6 – Dumbbell Thrusters
Station 7 – 50 lb Bucket Carry
Station 8 – Cement Block Overhead Press
Station 9 – Yoke Carry: Picture a 2×4 with kettlebells suspended by chains
Station 10 – Weighted Shadowboxing
Hustle to Squeeze in Some Mary
25 Freddie Mercury IC
20 Crunchy Frog OYO
20 Russian Twist IC
10 Superman IC
10 LBC IC
Moleskin
Many thanks to Boutique and Gullah for joining me for my favorite hour of F3 and making the effort setting up the gear worth it. We will have to go heavier on the yoke carry and add some weights to the tire pull next time.
We lift things up and put them down
8 of the baddest dudes south of the mason dixon showed up despite the cold to put in some work.
Hairball Q:
Warmup loop around the track. Circle up on the basketball court.
SSH x25 IC
Mountain Climbers x20 IC
Low slow squats x20 IC
Mosey around back side of the school and grab some bench. Half the pax did step ups whilst the other half lunge walked to The street and back for a flapjack.
Mosey to hill down to YR parking lot. A total of 4 trips up the hill:
#1: Jameis Winstons (some call it a crab walk) facing forward up the hill. At the top: single leg merkins x5 ea leg. Bear crawl back down. At the bottom: single leg squats x10 ea leg.
#2: Winstons up, bear crawls down. Top: return of the Molotov merkins (explosive merkin with all 4 points of contact clearing the ground) x10. Bottom: monkey humps x30.
#3: partner up. P1 backward wheelbarrow halfway up, flapjack. Coming down forward wheelbarrow switching midway down. 20 merkins at top, 20 squats at bottom.
#4: repeat partner wheelbarrows facing opposite direction as trip #3. LBCs x30 at top, lunges x10 each leg at bottom.
Plankorama for some mission impossible. Mosey back to campus.
Prohibition Q:
Stay in partners and each grab a manly rock stone. 3 rounds of exercises with stones. P1 starts exercise with stone whilst P2 runs to 2nd trash can (approx 50 yds) and back while carrying stone.
- Round 1: 200 total curls
- Round 2: 150 total overhead presses
- Round 3: 100 total tricep extensions
Partner work continues:
- Round 1: 20 partner stone situps (each have stone, tap together at top of situp), 20 partner handslap merkins
- Round 2: 15 partner stone situps, 15 partner handslap merkins
- Round 3: 10 of each
- Round 4: 5 of each
Find some wall for People’s Chair:
- Round 1: get comfy, drop butts down an inch, arms out. Each PAX takes turn counting down from 10
- Shake out the legs w/ 30 extended calf raises
- Round 2: get comfy, drop butts down an inch, arms out, raise heels off the ground. Each PAX takes turn counting down from 5
Mary:
- 30 Flutters, hold.
- 30 Dollies
Moleskin:
Great job out there today by 8 very manly men. YHC was concerned that our headcount would be a little low since several of our usuals were avoiding the expected beatdown and opted to go for a 26.2 mile run on Kiawah Island instead. It was great having Iron Horse, Bug Eater, The Mouth, and Sweetness join us today. Come back every Saturday.
Hairball and YHC wanted to give everyone a preview of what is to come in 2015 at Day Zero: pure pain. I think the message was received. The Mouth lived up to his name and did not stop talking about how heavy his stone was and saying he wished he had gone to The Rock for an easier workout. After the 3rd round of partner stone situps/hand slap merkins, an unnamed PAX may or may not have spilled some merlot. He claims he saw something behind the trashcan and needed to investigate, but YHC is pretty sure I heard a splash of some sort. Dear Abby beasted it when he picked up a small asteroid for the stone work. Don’t break the typewriter when you put out your next article.
The term “rock” is no longer accepted at Day Zero. Rocks are pathetic. Stones are for men.
Thanks to Iron Horse for the great take out. Our prayers are with our brothers running the marathon today. Good luck, men.
Announcements:
– January 10th: “Unbroken” F3 movie night at Regal Stonecrest. Only 113 seats available. Sign up now and HERE. More details in the preblast: http://f3nation.com/2014/12/12/a51-2nd-f-event-unbroken-on-jan-10-sign-up-now/
Exceeding Expectations
4 pax posted this beautiful morning, each with their own expectation of what lie ahead. All found those expectations quickly exceeded, including YHC. Here’s how it went down:
The Thang
COP
- Side Straddle Hop – 15 in cadence (IC)
- Imperial Walker – 15 IC
- Mountain Climbers – 15 IC
- Low Slow Squats – 15 IC
- Merkins – 15 IC
- Rinse & Repeat all (only 10 Merkins “IC” the 2nd time, as YHC forgot how to count)
Sprint Intervals on the track
- :30 run (80-100% of your pace, your choice)
- :90 recovery jog (or walk, again, your choice)
- Rinse & Repeat times 8 total
The Ark Walk across the field
- Bear crawl
- Lunge walk
- Reverse Bear crawl
- Duck walk
- Crab walk
- Frog jumps
Playground circuit
- Pullups (or supine rows) – 10
- Decline Merkins – 15
- Sumo Squats – 20
- Rinse & Repeat times 3 total
Mary
- Makhtar N’Diayes – 10 IC
- Mason Twist – 10 IC
- Slow Freddie Mercury – 5 IC
- LBC – 20 IC
- Slow Freddie Mercury – 5 IC
- Planks – elbows – :30
- Planks – Left – :30
- Planks – Right – :30
- Dolly – 20 IC
- Superman – while signing “Greatest American Hero” theme song (or parts of it, anyway)
- Planks – elbows – :30
Jack Webb – up to 5/20 and back down
Done
COT
Announcements
Moleskin:
YHC was experiencing a form of mental block, commonly known as Weinke-block, when it came time to craft a moderate plan for Ascent this week, despite having great ideas earlier in the week that were never put down on paper. So, the idea was to assemble a sort of “greatest hits” from the past 16 months at Ascent. The flaw in that logic is that (1) over time one tends to forget whether said circuit was great or not and (2) this doesn’t consider the cumulative intensity of each element. Some “modify as needed” was needed as we went along.
#cobains to Mall Cop, who posted at Ascent specifically to avoid excessive running, knowing Ascent is moderate and that YHC is an outspoken 0.0 club member. With YHC signed up for his virgin 5k at the Joe Davis on Jan 10 (sign up here), a little mileage is needed, and the sprint/run intervals sounded like a good way to do it, while allowing the pax the opportunity to modify as needed by running at their own pace. Nonetheless, competitive juices or something kicked in and we all tried to keep up with Slim Fast, who lapped us twice on the 1/8th mile track.
Thanks, MC, for leading us in a broken rendition of “Greatest American Hero” while we were doing supermans.
Thanks, Slim Fast, for joining YHC in a pre-KB beatdown of swings and Turkish Getups. I’d like to think that was why the rest of the workout was so tough, but I’m not sure. Hope you agree the pre-KB was a better choice than the pre-run you had planned…
Dumpster Fire, glad you joined us as well for the pre-KB. You missed the warm-up stretches and a few sets of swings, but you got the meat of the program. Keep coming out and the moves will begin to feel more natural.
T-claps to all for really pushing yourself today. Next week, we’ll resume our regularly scheduled, moderate intensity program. Same time, same Bat-channel. (only 3 seasons…really?)
Thanks, gentlemen, for the opportunity to lead. Always an honor.
It’s a Membership to the Jelly of the Month Club
14 men gathered at The Rock for the gift that keeps on giving throughout the entire year. The shovel flag is still being cleaned by the previous owner, so with the VSF planted, we followed Hopper into the cold morning air.
Warmup – SSH, Mountain Climbers, IW. Off we go.
Follow Hopper and his whistle for a one mile run, mostly off campus. On the whistle, stop for 10x merkins for a few stops, then 10x flutter for a bit, finishing up with 10x heels to heaven. There was an extended plank-o-rama by Hops in there somewhere. End on the soccer fields.
Partner up. Size matters.
Partner carry 25 yards. Stop for 10x hand slap merkins. Flapjack partner carry another 25 yards.
Wheelbarrow 25 yards. Stop for 10x hand slap merkins. Flapjack, wheelbarrow 25 yards.
Partner sled push 25 yards. Stop for 10x hand slap merkins. Flapjack 25 yards.
Handoff to Gummy. Medium yog (soft j) to mosey to the top of the North Face, with a stop for flutter and dolly. Gather with your partner on the grass, not the driveway (#angrywhitesedan).
Partner 1 runs up the driveway, around the trees, down the hill and up North Face while partner 2 does the called exercise. Flapjack. Four times each partner – jump squats, hand release merkins, one leg jump onto curb, CDDs. Mercy.
Gather on the nearby field. Do mary exercise, in cadence. Sprint 50 yards. Sprint back to start. Repeat with LBCs, Rosalita, Russian Twist, Protractor, Cumberland County Viaduct.
Begin yog back to parking area. Stop for 20x dips, 20x derkins on picnic tables. Continue to parking area. Done.
Moleskin
Thanks to everyone who came out this morning. Hopper and I are honored to take over at The Rock. We hope we can carry on what Hops, Runstopper and Mall Cop started.
Hopper explained during the warmup that we’ll be focusing on three things for workouts at The Rock: running (goal is 2.5+ miles), limited (zero?) burpees, and moving around the AO. If you want to get better at running, but are scared of the crazy Fast Twitch and Devils Turn guys, come on out. We’ll make you better. The running will be designed to challenge the fastest guys, but not lose anybody. We covered about 3.25 miles today. My favorite part was when BLC said, after a trip up the North Face, “I thought this was a moderate workout.” Nope. Try Day Zero.
Announcements:
Area 51 private showing of Unbroken on January 10. Simba is event Q. Details and registration on the website.
Joe Davis Run is coming up. Details on the website.
Generic title for The Charge Backblast
The VSF was planted and 11 guys immediately got to business (instead of standing there and freezing our giblets off). DDs got us started and John Deere brought us home.
The Thang:
10 burpees OYO, then Mosey round parking lot, side steps, high knees, heels to butts, karaoke, back jog.
Mosey to bball court for extended warmup COP (guessing on exact counts):
- SSH x20
- Imperial Walker x15
- Monkey humper x15
- LBCs x15
- Mountain Climber x15
Mosey to upper campus and trail around and back down to old gym.
- Decline merkins x15
- Wide arm merkins x10
- Diamond merkins x10
Bear crawl alley thru road cones then mosey to stadium
- Partner wheel barrows from goal line to goal line, flapjack every 10yds
- Partner carries back to other goal line, flapjack at 50yd line
Hand off to John Deere
Indian run for 1 lap around the track, the Mosey to the bleachers
Bleachers (part 1)
- Climb steps by jumping up 2 steps, back 1 step all the way to top, do 1 burpee, then return to bottom of steps
- Run to top of steps, 2 burpess, return to bottom
- Climb steps by jumping up 2 steps, back 1 step all the way to top, do 3 burpees, then return to bottom of steps
- Run to top of steps, 4 burpess, return to bottom
- Plank until all finish
Bleachers (part 2)
- Climb steps by jumping up 2 steps at a time all the way to top, do 1 burpee, then return to bottom of steps
- Run to top of steps, 2 burpess, return to bottom
- Climb steps by jumping up 2 steps at a time all the way to top, do 3 burpees, then return to bottom of steps
- Run to top of steps, 4 burpess, return to bottom
- Plank until all finish
Mosey to field for MOM
- Mahktar Njai x25
- Monkey humpers x25
- Single count merkins x25
- SSH x25
- Plank for 15 sec then plank jacks x25
- LBC x25
Mosey to road and jailbreak back to parking lot for finish
Moleskin:
Another cold morning…I think they are here to stay. Glad to have Butter, one of our Winston Salem F3 brothers join us. He and Starfish are regular commuters to Charlotte, so you can expect to see them pop up at various workouts in Metro and A51 from time to time. We had a pretty quiet group Wednesday. For a brief moment I thought we would have some musical accompanyment, but John Deere decided otherwise and dropped his equipment back at the car as we departed for our warm-up. The O2 deprivation seems to be a little quicker to come and more severe in the cold weather…cold very well have something to do with it as our QICs definitely got the heart rates going with all the running and climbing steps.
YHC passed the clipboard around to get some contact info from the pax. I’ll continue to bring back for a few weeks to get a better representation of our pax at the The Charge. The idea is to improve communications and engagement with our regulars. As an example, I’ll be working on the Q schedule for first quarter and would like to get a few of the regulars in a regular rotation, while also giving some guys the opportunity to lead for the first time if they haven’t before. Stay tuned for more.
Great work out there guys! Its tough to get up on those cold mornings, but I know you’d agree it is well worth it.
Announcements:
- Joe Davis Run on Jan 10th – Pre-blast at http://f3nation.com/2014/10/17/2015-joe-davis-memorial-run-preblast-registration/
- Tantrum putting together an F3 soccer league – more info coming on the website
- Stay tuned for announcements on Metro convergence workouts for Christmas Eve and New Years Eve. Area 51 will have the following:
- Christmas Eve – Anvil (Calvary Church) @ 6am with coffeeteria to follow – Semi-gloss and Mermaid on Q
- New Years Eve – The Maul (Stonecrest) @ 6am with coffeeteria to follow – Frasier and Bratwurst on Q
Cold Hands, Warm Shorts #F3Joust
A chill was in the air today, so we decided to get warm and stay warm. Here’s how it went down:
The Thang
– SSH x 20 IC
– Imperial Walker x 20 IC
Mosey to track
60 seconds of running, fellowship pace
60 seconds of called exercise
30 seconds of running, 80-100% effort
30 seconds of same called exercise
The exercises were:
- Burpees
- Carolina Dry Docks
- Merkins
- Nipplers
- Mountain Climbers
- Russian Twists
- Freddie Mercury
- Squats
- Lunges
– Burpees
11’s on benches, visitor side across to home side of the field with Dips and Decline Merkins
– Audible about ¼ of the way through for time
Jailbreak back to lot
LBC x 20 IC
Heels to Heaven x 15 IC
COT
BOM
Moleskin
When all was said and done I think we covered between 7-9 laps around the track, about 2 miles. Strong work by the PAX, too many #LarryBirds to mention.
After the first few laps, no one was cold. We warmed up quickly and stayed that way until the end, resulting in #ballofsteam instead of #ballofman (thanks, Splinter)
Speaking of Splinter, he was in rare form today with several comments and #refuseniks. Too many times I looked up to see him with his hands down his shorts to “keep them warm.” Somebody get this guy a new pair of gloves.
Semi-Gloss, per usual, set the fashion bar high in the #gloom. The hat reminded YHC of Bill Murray in Life Aquatic…different color, same idea. The jacket was allegedly pulled from the dark laundry room this morning; one can only assume because it was glowing in the corner.
Thanks to Header for taking us out and for the opportunity to lead.
Announcements
- Joe Davis run 5K/10K
- Check the weekly email for news about Unbroken the movie. F3 is renting Regal Stonecrest theatre January 10th at 7pm.
- Be on the lookout for Christmas Eve convergences at your Wednesday workouts.
- Tweet Splinter if you’re interested in a Christmas Day run.