Burpee and Parking Deck warmups
9 men decided to start their weekend off right with a proper SOB downpainment in the Gloom of Ballantyne.
The VSH was planted as MT was DR and had the real one. All veteran crew so no disclaimer given and off we went.
The Thang:
Run down Ballantyne Commons pkw to the Premier parking decks. (the night before, Mermaid asked if we would be running the parking decks, said he needed some parking deck work – ask and you shall receive. Not to mention YHC need to work off the Bad Daddy’s dinner from the previous night also)
Started at base of the stairs of the first parking deck – 10 burpees oyo – run to top of stairs.
10 burpees oyo
Run across top of parking deck and down other stairs.
10 burpees oyo
Run around putting green to adjacent parking deck and up the stairs
10 burpees oyo
Run across top of parking deck and down other stairs
10 burpees oyo
Run down Ballantyne Corporate Parkway over 521 bridge and turn left to get to exercise trail, but by pass all the fun and head to Lochness.
Time for a little Stonehenge /Dolphin special
3 pain stations – Derkins, Jump-ups/Step-ups, and Dips.
Run 1 lap, then 1 lap, with 10 derkins, 10 jump ups, 10 dips,
Run 2 laps, then 1 lap with 20 derkins, 20 jump ups, 20 dips,
Run 3 laps, then 1 lap with 30 derkins, 30 jump ups, 30 dips
Run 2 laps, then 1 lap with 20 derkins, 20 jump ups, 20 dips
Run 1 lap, then 1 lap with 10 derkins, 10 jump ups, 10 dips.
Fast Mosey back to launch. Estimated distance covered between 5.75 miles – 6.25 miles
NMM
Believe that Haggis was the only one to complete the full cycle and he crushed it – dude is a beast. Brushback and Soft Pretzel were a close second, only missing the full cycle by the round of 10s. YHC and Mermaid (thanks for keeping YHC company) made it all the way back down thru the round of 20 before the time was called. Everyone was close behind and pushing it and going the entire 60 minutes. Awesome job guys.
Great to see new faces visiting The Brave – welcome Hannibal and Voodoo – hope you guys come back.
Parking decks with burpees is a great way to warm up with the temps are cold outside.
Wasn’t much mumble chatter once the burpees started and on the pyramid, the pax were spread out so may have missed some – shout out below if anything interesting or noteworthy happened.
It is always an honor to lead these workouts and this great group of men around the great AO.
Announcements:
Sign up for the Joe Davis run and select Area 51 so we have the largest team.
Check out the site for 2nd F opportunity January 10th Q’d by Simba and Stone Cold to See Unbroken.
That’s all – if something was missed – shout out below in the comments.
Champagne out.
Krispy Kevlar
20 pax heeded the Kevlar call on this frosty morning.
THE THANG
Mosey to parking lot
SSH x 20
IW x 15
Half group runs laps others do merkins and flap jack
Repeato with lunges, dry docks, burpees
Plankorama
Mosey back to lot
Circuit of pain
Jack Webbs with heels to heaven
YE OLDE NAKED & SHRIVELLED MOLESKINE
The morning began with a half hearted effort of KB swinging at 0500 by Busch, Horsehead, Cottontail, and YHC amidst setting up for the real deal. An early spillage placing the tractor tire in place left a treacherous layer of ice on the parking lot and also on Buschs foot. Spackler showed up with case in hand ready for an early jump on the weekend’s festivities. Good to see ZipADee back along with Donkey Kong who had to take it easy on the deep squats due to recent norovirus. Only a couple of lads had the gumption to go pantless so it was all about getting warm quickly. After a few of the old chestnuts it was right into it with quick laps and exercise combos. Some were moving fast like Horsehead and Hairball whereas Brown was all about bringing up the rear. The circle of pain encompassed a lot of KB’s and a few tires and some quality tunes. The timer kept having to be adjusted with it initially being a sprint to touch the rock and finally ended up being a stroll across the grass to touch the flagpole. Kimpossible was moving like he had stolen something sprinting with his hoodie up which was good for the pax on the exercises. The Zac Brown/Naughty By Nature Pandora station kept everyone guessing what was coming out of the Beats Pill. There was no guessing what was coming out of the rear ends during the final round of Jack Webbs although Spackler had some ideas of his own!
Have a great weekend! BD
Announcements: 3rd F – Aftermath new book starts Wednesday – David and Goliath, Compass on Fridays is going through Family Shepherd. Look out for 2nd F movie night out early in the New Year.
Random Cadence or not so Random
*Posted by Glass Joe on behalf of The Late Show
‘Helluva dog… He sure likes to run.’
Good morning!
Two Hairband miles to get the blood moving. Circle up.
COP
(14) Imperial walkers (which I forgot to have us do!)
(12) SSH
(11) Low Slow Squats
And off we go….
Stop at the elementary school for some people’s chair and banana over coconuts.
At the playground…
EE planning to knuckle down on form so let’s get some practice in around the track.
(5) good form merkins – eyes forward, chest to deck, slow and steady.
Run to next corner.
(10) good form squats – proud papa chest (congrats to Donut Hole and the M by the way… baby DH coming in March?), knees tracking with toes, butt back, lower back not hunched over.
(5) good form supine rows – good plank position- don’t arch that back, squeeze the shoulders, use your foot placement to modify weight as needed.
Run to next corner.
Good form lunges till we stop – eyes forward, feet and knees tracking in line, knees tracking with toes, knee barely kissing the ground.
Then off we go back to Middle School.
Stop at the gate for some plank work (shoulder taps and wallet grabs)
Mosey towards the bus area.
Stop for (5) burpees on your own and then (10) carolina dry docks just cause we were there.
Mosey along the gravel drive behind the MS.
Glass Joe spots the rails, so off we go hoping to do some rail slides.
Frost warning, so we swap the rail work for some bear crawl action up the ramp!
Stop at the top, look around, and lunge back down the ramp.
In the enclosed courtyard, back on the wall for some boc, then catch our breath with some one leg straight leg air deadlifts, (5) each leg.
Mosey to the bus courtyard for some Hairband work:
(10) Plerkins (elbow plank, hands tracking below shoulders, press yourself up to burn those triceps!)
(6) rounds of Jack Webb… we stop b/c of *cough* time constraints, yeah, that’s it…
Back to the covered railing at cafeteria for some Mary mixed in with supine rows.
(25) LBC’s, row work, some protractor work, row.
Finish up with
(14) back scratchers
(12) dolly’s
(11) flutters
Moleskin
Last Friday during Overdrive (and for the last few months) pain increased in my heels during and after running intense w/o’s. So much so last Friday that I wore the walking boot on one foot and would have worn them on both if I could have. Short story: I shaved my legs and got an appointment with the therapist at Monroe Aquatic & Fitness Center. Got worked on and kinesio-taped up and ran pain free for the first time since I remember. So this morning as I ran the HB mile I realized that it still didn’t hurt. I tossed out my original plan and we took off all over campus. Just for the joy of running.
As evidenced by the above training session I am not a fitness professional… However as a “professional” man of faith I offer this in explanation of the seemingly random 14.12.11 rep scheme at the beginning and end:
On 2014.12.11 Mama DropThrill passed away.
And so many F3 brothers will gather together to pay last respects to a greatly loved woman this coming Monday – Mama Drop Thrill. I dare say none of us knew her personally, but we will share the comfort of the Lord with her family and friends.
Because a time of parting is hard even when you know it’s coming.
And so we share God’s comfort because He offers it for any and all who turn their hearts toward Him. It’s hard to say a final goodbye to one who is loved, but that’s not all we will gather for… We will gather in a Christian service of worship. In our Presbyterian tradition this service is called not a funeral service, not even a memorial service, it’s called a witness to the resurrection of Jesus Christ from the dead. And brothers that is the focus of what we will do. It will be a celebration of a mutual hope of all believers in Jesus, that for us too there is life beyond the grave.
And so with love for her friends and family, with memories of Mama Drop Thrill, with sorrow over a final farewell, and with a celebration of Christ’s victory we can boldly pray:
As the ever present and ever loving Father, give us your comfort.
As one who came to live with us just as we are, share our burdens.
As the living word, speak to us of eternal things.
We ask in the strong name of Jesus Christ. Amen.
Mr. Q – I think you missed a count
Nine men, undeterred by the hour or the temperature, gathered at CCHS for the weekly weekend down painment at Centurion
The Thang:
Jog to small lot for COP
- SSH X10 – 10 burpees OYO
- Merkins X9 – 9 burpees OYO
- Squats X7 – 7 burpees OYO
- Jumping lunges X8 – 8 burpees OYO (PAX can thank Jamboree for catching my poor math skills/forgetfulness)
- Flutter X15 – 6 burpees OYO
Job to aquatic center for bear crawl triple nickel – bear crawl up, 5 burpees, run back down, 5 jump squats, repeat 4 more times (with crab walk on last set)
Jog to entrance to football field for 3 man team event – jump rope, rock work, and jogging.
Man 1 stays at start and jumps rope while man 2 and 3 jog to other end zone (behind construction zone – parking deck construction starts after school breaks for holiday) where man 2 does rock curls, OH presses, and tricep extension, while man 3 completes run around stadium. Continue to circuit until everyone has done two trips.
Jog over to parking lot and line up for the Beast (6-6-6 except we ran out of time and finished at 5th round). Six stops with six single count of called exercise.
- Round 1 – merkins
- Round 2 – squats
- Round 3 – jumping lunges
- Round 4 – LBC
- Round 5 – burpees (of course, and they sucked. Champagne would have lost his voice complaining about form on this round #churpees)
Two minutes of mary with dolly and heels to heaven before clock ran out.
Naked moleskin:
Small PAX that pretty much stayed together (meaning everyone hit it hard and no SIX). A few Larry Birds during the Beast (Jamboree one round, CP one round, Dear Abbey one round, Maverick and About Time 1 or 2 rounds but they don’t really count given how young they are – may not even know who Larry BIrd is). Scabby, Margo, and Jamboree all ran in for some pre-work warmup of 1-2 miles but no KB this am – a tad chilly I guess. Leroy was stronger than I thought given a few week break from F3 but his early am work with a neighbor (still working that EH for 2 years now) must be paying off. Dear Abbey can bear crawl with the best of them.
95 burpees total – ouch
Check Point needs to give a class on how to get a teenager up at 5am to workout and I’ll sit in the 1st row. #strong.
The PAX was hoping I wouldn’t catch my math errror early but Jamboree never takes a short cut – we circled back and did the 8 OYO burpees that I originally missed. Even if we had not corrected the math I think everyone got their money’s worth (oh wait – F3 is free).
As always it was an honor to lead this am.
Announcements:
Joe Davis on January 10th and Brain Cancer race at Marshal Park on March 21. Sign up for JD via link on F3 home page and link to for BC race is under “Forums – Events and Races” on the web site.
Signed up Scabby to Q 12/26 and Dear Abbey for 1/2. Here is link to schedule if anyone interested – https://docs.google.com/spreadsheet/ccc?key=0As1NwA4TIzNxdFZGQmplZHBIMTBwNlN3a2FVY2tKTEE&usp=drive_web#gid=0
A51 2nd F Event: Unbroken on Jan 10 (Sign up now)
Unbroken is the story of Louie Zamperini, an American Olympic runner, war hero and POW. Throughout all he was put through, Zamperini remained Unbroken. The story is one of competition, transformation, survival, resilience, redemption, and it powerfully displays God’s grace. Therefore it encompasses all 3 F’s. The book has recently been made into a movie. Some have expressed interest in seeing the movie together, so we have put together a 2nd F event.
The movie comes out on Christmas Day, but we don’t want to impede on family time so hold out and go with us! We will be getting together at 7pm on January 10th. Stone Cold brokered a deal with Regal Stonecrest to rent out a theater, so now we have to fill it up. Sign up, recruit the pax, and EH some new guys too (should spark some good conversation)! Tickets cost $12.50, and are available HERE.
When: Saturday January 10th, movie starts at 7pm, doors open at 6:30
Where: Regal Stonecrest at Piper Glen (7824 Rea Road, 28277)
Cost: $12.50 (includes private screening fee and other associated fees)
How to sign up: Click HERE then HC below to let others know you are in.
Questions: Contact QIC Simba (dpkulp@gmail.com)
Top five reasons to purchase NOW
- Tickets are limited. We only have 113 seats and 150 signed up and joined us for Lone Survivor (our last 2nd F movie event). Once tix are gone they are gone.
- The first 5 PAX to sign up get partner carried to their seats by Bugeater.
- This is a powerful story of Survival, Resilience and Redemption. If they tell the true story you will leave impressed.
- 2nd F you need it.
- Tiger Rag is trying to make it a rule that anyone that doesn’t come to this event can’t wear long sleeves all winter.
“We are afflicted in every way, but not crushed; perplexed, but not driven to despair; persecuted, but not forsaken; struck down, but not destroyed;” -2 Cor 4:8-10
You have been called to action. Go ahead and sign up now. Click HERE. Do it!
Here is a link to the Movie Trailer.
If you haven’t read the book yet, it’s worth it. You can order it here. Knock it out over Christmas, right now the kindle version is only $2.
Who Put Those Cones There?
14 PAX jetisoned their warm fartsacks to enjoy the Peak 51 Gauntlet! There was some debate as to whether a cone “fairy” or cone “elf” pre-visited Peak 51 to layout 8 pain stations over a 3/4 mile loop. All YHC knows is they were Union workers and they sent me a bill for services plus overtime! I forwarded the invoice to Tiger Rag and the corporate office…
The THANG
Warm-up was done as we visited the cones left by the cone fairy/elves as described above. Warm-up included SSHx20, IWx15, Squatsx15, Mountain Climber x 10, CDD’s x 10, Merkins x 10, Step-Ups x 10/leg, and then SSH x15.
8 stations were spread across Matthews Elementary School property:
1. Merkins x 10
2. Jump Lunges x 10
3. LBC x 20
4. Wide Arm Merkin x 10
5. CDD’s x 10
6. Decline Merkins x 10
7. Step-Ups x 10/leg
8. Jump Squats x 10
Go at your own pace station to station until time is called. Everyone finised 3-3.5 circuits.
Finished with Flutter x 15, Dolly’s x 15, Protractor (as audible Q’d by Joker)
Done
Moleskin
YHC shamelessly stole this idea from Fireman Ed… but I got his permission ahead of time and paid the copyright fee. Most of you know by now how much I hate being cold… and this morning was COLD!!! But the format allowed us to be moving pretty much the entire morning. Most PAX ran between 2.5 and 2.75 miles based on the loop. That is strong, and is a little more mileage than we normally run…. so great job to everyone who pushed hard this morning!
T-Claps to Geraldo and Simba who doubled-down with YHC for a Pre-Peak 5K. This was Simba’s first pre-run and he finished strong! Geraldo and SImba logged close to 5.6-5.8 miles! Anyone is welcome to join the pre-run, and no one is left behind… consider joining us one Thursday in the future!
Great to have Baby Face out for his FNG to Peak 51, and there was a Young Love sighting… great to have you join us!
All of the PAX did great… it is always an honor to be able to lead such fine men!
Special prayer request for Drop Thrill. His Mom passed away last night after battling several health issues for several years. I know there is relief that she isn’t suffering anymore, but it is still a loss! Our prayers are with you, Brother!!
And then Pele let us know that his wife’s treatments have gone great and that they are getting ready for some final treatments of radiation. We’ll continue to pray for her healing.
Disclaimer… Slim Fast’s personal view: God is good… I don’t always know His ways, but I believe He is in control. We had a chance to draw close to Him and each other in prayer to close us out this morning…. it makes for a great way to start the day!!
Announcements:
1. Joe Davis Run 1/10…. get signed up.
2. Watch for convergences in the next couple of weeks over the holidays.
Why are we running in formation?
5:15 am came and TR was still in the back of his SUV rubbing down who knows what, others were checking the back of their minivans for carbs their 2.0 May have left between the seats, and the rest were just standing around jibber jabbering. It was a lax morning.
Once we got started we immediately fell into rhythm. So much in fact that we resembled a 12 man army unit running in formation. #strangecoordination
The formation broke down at the mile mark where the real work began. The goal was either 1-mile or 2-mile intervals at Threshold pace whichever tickled your fancy.
It all gets cloudy at that point as O2 levels were strained for the rest of the workout. Brat was on some different plan as usual and ran so fast his Swiss miss tassels flowed in the breeze impressively.
Haggis saw red at the end trying to pass Turkey Leg in the last 0.25 mi. TL would have none of that and held him off with a final sprint to the finish.
That’s all I have. Chime in the comments with your observations.
Begining to look a lot like Christmas
12 of the most eager men showed up to run thru a local neighborhood and find out if anyone has lights on at 0530. Keep reading to see how much success we had..
Thang
No time for SSH, IW, mountain climbers, etc. This group was given specific instructions to look for holiday décor and off we went. While running, every time we came across a house that had any of the below, we took a few moments to appreciate them and proceed with a little pain.
Holiday lights- 15 merkens
Decorations- 15 LBC
Inflatables- 10 Burpees (per inflatable)
Besides the above mentioned exercises within our 1.2 mile run, we also took a break to bear crawl up a hill. Overall we passed 14 homes, most had lights and décor, but at the end we found 2 houses with inflatables. Unfortunately, both homes had inflatables, 8 total and were across the street from one another, so after 40 burpees, YHC audibled and called for 40 squats in place of burpees.
Before we left, a little Mary: Boat/ Canoe, Protractor, maybe one more
To add pain on the way back to AO, YHC found some 10 lb plates (wonder how those got there) and warned the Pax about the dangers of over eating during the holidays. Given the average weight gain is close to 10lb, we picked up those plates and headed 1.2 miles back
To keep the Pax together we took several breaks for more merkens, planks and LBC
Once back to AO, we did a quick group x2 of exercises
20x- Dips
20x- Squats
20x- Decline
Mosey to parking lot for 2MOM
Protractor…….and done!
Moleskin:
– The best thing about Q’ing during the holiday, is all the cleaver “holiday themed” workouts. I am not claiming this to be cleaver, but at the F3 party, Stone Cold agreed that it would be funny to take the Pax to see some lights
– Yes, the house in the picture is YHC. I actually cut myself off from putting more lights up
– I believe the Pax liked the idea as they were very quick to point out all of the lights and décor along the way…that soon turned to questioning whether it was a light or decoration.
– I thought I had more in the tank to do 80 burpees because I asked my neighbor to inflate his, but after a month off, I was not feeling it so audible (your welcome)
– Welcome Marge (FNG-Bart Reeves) you almost squeaked out Superman (concerns over being too strong of name).
– Always a pleasure to lead and in this case, I needed it to get me back into the gloom after being out! Thanks for humoring me this AM and working hard!
– Thanks gummy for taking us out!
Announcements
– Bug Eater is encouraging everyone to be home with their kids on Christmas, so sorry, no workouts 🙂 Thanks Bug! However, New Years day convergence-TBD.
– Rock on Sat is under new management. Come see what Gummy and Hopper have planned
The Day the Music Stopped…
8 pax ignored the warning and posted for a proclaimed beatdown. Did it live up to the hyperbole? Read on and judge for yourselves, but only those who were there really know what happened The Day the Music Stopped…
The Thang:
COP:
- SSH – 20 IC
- IW – 20 IC
- Low Slow Squats – 20 IC
- Merkins – 15 IC
- Good Mornings – 15 IC with KB
- Turkish Getups – 5 minutes (crowd pleaser)
Partner Circuit:
- P1: Armor Builders
- 2 double cleans
- 1 double press
- 3 double squats
- P2: Ab work while P1 completes exercise
- situps
- dolly
- elbow plank
- flutter
- Louganis
- Flapjack & repeat through 5 rounds
Playground circuit:
- 5 pullups
- 10 snatches (5 each arm)
- 15 merkins
- Rinse & repeat for 10 minutes
Ascending circuit:
- Sumo deadlift high pull
- Goblet squat
- 2-hand swing
- Rinse and repeat circuit for 15 minutes – beginning with 2 reps and increasing by 2 (2, 4, 6, …) until halfway, and Q calls to descend back down
Mary (audible):
- LBCs – 20 IC
- Slow Freddie Mercury – 10 IC (crowd pleaser)
- 2-hand swings – 1 minute
Done.
COT
Announcements:
- Joe Davis Run – Jan 10
- Unbroken – Jan 10 – Area 51 movie night
- FNG Resolution Saturday at Ascent – Jan 3
Moleskin:
Great group of guys this morning. Plenty of mumble chatter early on (welcome, site FNG Zipadee!) and encouragement later on, when our chatter was spent. The plan was for timed work, instead of counts, to enable both the faster pax (Bulldog, Fletch) and slower pax (YHC) to keep their heart rates up and push themselves to the limit. Based on observation, I think the objective was met.
YHC accomplished a rare double today with two crowd pleasers! First was the Turkish Getups. Not sure if was just the TGUs, the fact that we were doing them on asphalt, or the combination. We need the TGUs (they’re the broccoli of exercises), so next time we’ll mosey to the grass – YHC thought we’d be pressed for time today (we weren’t). The second was the Slow Freddie Mercury’s at the end. (mental note – Bulldog kryptonite)
The Armor Builders were a strong start, after COP & TGUs, with heavy presses and front squats. In a bit of a Q-fail, YHC realized in writing this up that he’d called for swings instead of cleans. Sorry. Knew something didn’t feel right about the transition to the press.
The Playground circuit was tough, as Bulldog remarked that none of the 3 exercises offered a break. Aye. Tougher than on paper.
By the time the Ascending circuit came around, we were spent. Nonetheless, everyone pressed on, making it up to at least 10 before we started the descent, and at least a couple made it 12.
The only real complaint about the 22 degree temperature this morning came from YHC’s iPhone. While the pax were shedding clothes and working through the playground circuit, the iPhone, which had been supplying our motivational tunes/distraction for the past 25 minutes, abruptly went silent and reported it was overheated and needed to cool down before continuing! Of course, it was too cold, not too hot, and that in itself was a malfunction. It didn’t resume functioning until it was back home, warm and toasty. Learning: 25-30 minutes is the limit for an iPhone functioning in sub-freezing temps, unless it’s in your pocket (not happening at a workout). Sound off below if you have an idea for keeping a phone warm during a workout (use pocket warmers?). We really needed something to distract us for the rest of the workout as we suffered in silence, broken only by the grunts of sweaty men.
Thanks for the opportunity to lead, gentlemen. It’s always an honor.
Aye.
Area 51 Gear workout shirt
The rumors are true! The Area 51 Gear workout shirt is here! Just in time for your Christmas list!
You’ve gotten your swole on (or you’re working on it). You need an F3 shirt that supports your efforts, while showing off your hard earned guns at the same time. The Area 51 Gear shirt does that! This sleeveless, breathable, sweat-wicking shirt has the F3 logo on front and on back is a representation of your inner beast and a listing of the Area 51 Gear workouts which unleashed your beast.
Order yours by Saturday, Dec 20!
Click this link to order ==> http://f3.mudgear.com/collections/nc-clt-south-area51/products/the-area-51-gear-shirt