A Running We Will Go, Sorry Udder, The Q Did Show
12 pax posted on a beautiful morning to attend Base Camp, all forgot their s’mores ingredients but the only real ingredient that was needed was pain. So off we went. To the pre-school parking lot for a little COP:
SSH x 20
Low Slow Squats x 15
Merkins x 12
SSH (increasing cadence speed) x 12
Rock Hoppers x 10
Follow the Q towards the park. Stop half way to plank and wait for the six
Reach the playground equipment, partner up for
3 rounds of:
Partner AMRAP pull ups + 2
10 step ups each leg or 10 jump ups
20 dips
Then:
10 elevated CDD’s
15 Squats
20 LBC’s
Plank it up
Repeato x 3
With partner, run back to the school parking lot
A little plank-o-rama while assembling
On the grass for some Mary:
Sid-The-Kid x 15 oyo each way
Heels to Heaven IC to 10
Since it’s Base Camp let’s sit down for a while in People’s Chair
x 50 arm raises
Break
Back in the Chair for left leg up and right leg up, arms out in front
Back to the grass for
Dolly x 20 IC
That’s all she wrote for this one
Moleskine:
The Q was caught a bit off guard in a good way when on the way back to the school the pax made it back in Base Camp record time, must have been some serious isi going on out there, YHC was pushed by Header who was doing all the talking while YHC was trying to breathe and keep up. This allowed extra time for pain back at the school. The pax really killed it this morning, seemed more like a regular workout to the point where I had to remember to call for a 10 count and even then I’m not sure the pax even needed it. Somehow Insomniac found the pax part way through showing his determination not to miss out on the workout, way to persevere. Freedom was looking like a real runner on his way back with Fireman Ed, complaining about the running but yet looking strong, maybe a hidden talent there. Some of the newer pax that YHC is still getting to know are looking pretty strong like Crawl Space, Wild Turkey and Dunder (who claimed he isn’t a runner as he and his partner were coming in second back to the school) for example, great to see, that’s the point of this thing called F3. Frostbite looking pretty warm and quick, he’s ready for the Joe Davis already, it’s now just a mental matter.
Freedom with the re-grounding to the Sky Q on the take out, thanks brother, you’re appreciated.
Announcements:
Yup, you guessed it, Joe Davis Resolution Run sign up:
https://joedavisrun.racesonline.com/register
Something for Everyone – Rocks and Running
14 of Area 51’s finest shook off the holiday weekend and toed the line at F3TheMatrix. The Q had promised something for everyone and so we paired up two workout staples – running (for the Sugar Rays) and rocks (for the Meatheads). You can please some of the people some of the time…
It went something link this:
Line up for Indian Run to the rock pile
Get a rock and resume the Indian Run to the mini-track
COP
SSHx20
Merkinx10
IWx20
Merkinx10
Squatsx15
Partner up and pick a rock – you will be moving with it
CMIYC
Partner 1 runs with rock, Partner 2 does 10 merkins and catches up and flapjacks – 2 laps
Partner 1 runs with rock, Partner 2 does 10 squats and catches up and flapjacks – 2 laps
Grab all the rocks and short mosey to the wall
Peoples Chair with rock on your thighs – 20 arm presses with rock
Recover with 20 incline merkins
Peoples Chair with rock on your thighs – 20 arm presses with rock
Recover with 15 decline merkins
Peoples Chair with rock on your thighs – 20 arm presses with rock
Indian Run back to rock pile to return your rock
Quick plank-o-rama
Run around large field – 20 merkins at far and near corner
Run around large field – 20 squats at far and near corner
Mary
LBCx20
Dollyx20
LBC right and left x10 each
HTHx20
Freddie Mercuryx15
Little Baby Jog to block pile
AYG across field back to cars
COT
Moleskine:
1) Holiday time keeping was in full effect. Q’s watch died right before the workout (thanks Joker for the save), PAX were still rolling in at 0530. We started the indian run with 11 and ended the workout with 14
2) Starting with the Indian Run threw the PAX off their game. Picking up the rocks and continuing the run even moreso – #mumblechatter
3) PAX didn’t seem to get any happier when we put the rocks down and started running on the large field. Can’t please all the people all the time I guess…
4) AYG at the end of the workout really is just a good way to end the workout
The few, the proud….
This small but determined crew wouldn’t let overindulgence and sloth take its grip. The holiday season won’t be making us softies! We proceeded to get an upper body pump and keep on the move.
10 Hand release burpees OYO…follow me!
COP:
SSH x 25 (IC)
Diamond Merkins x 13 (IC)
IW x 20 (IC)
Wide Merkins x 13 (IC)
10 HR burpees OYO
Follow me…fast mosey across street to parking lot by Jack in the Crackbox
The Thang:
Partner up: size matters somewhat but since this was a veteran crew with equal strength and speed didn’t really matter. To note; Bout Time is relatively new but can bring it for sure.
- Partner 1 25 sit-ups while Partner 2 planks on feet (flapjack)
- Partner 1 25 derkins on planked Partner 2 (flapjack)
- Repeato x 15
- 10 HR burpees OYO
Follow me…fast mosey down 51 to greenway at the pull-up bars and find partner.
- Partner Combo work: combine for 100 pull-ups and 50 HR burpees
- break it down with partner 1 doing 10 pull-ups while partner 2 does 5 HR burps (flapjack)
- Plank-o-rama: LHH, LLH, RHH, RLH, 6 inches – 10 count Bushwood, 10 count Frazier
- CDD ladder to 10 with partner: 1,1,2,2,3,3…….10,10
Follow me…fast mosey back up to CCH…to benches
Bench set: leg work
- 20 jump-ups
- 20 sumo jump squats
- repeato x 15
COT:
- Circle up for Ring of Fire: pax planked in circle, 1 pax runs around circle and re-planks, repeat until all have run
- Flutter x 25 (IC)
- LBC x 20 (IC)
- Dolly x 20 (IC)
- To finish it off 10 HR burpees OYO
Tally: 147 merkins (counting CDD); 65 HR burpees; 50 pull-ups; approx 1.8 miles
Moleskin:
It was a tough morning to make it out being the day after Thanksgiving and that it was again in the mid-20s. Solid work by a veteran pax. I hope it was worth making it out of the fartsack. No complaining, just work by this crew.
Honor and a privilege to lead these men and at one of the best AOs. Aye!
Hmmm BBQ, No wait that’s just smoked shoulders and legs
7 men braved the twitter chatter to post on a beautiful morning, some still talking about their Turkey Bowl prowess and talk of revenge for next year, wow, what a competitive bunch. YHC was spurred on by his apparently 1 min slow watch and the pax wanted to get going so off we went. This is some revisionist history of what we did:
Run halfway round the “track” to get the blood flowing then circle up for:
SSH x 30
Low Slow Squats x 20
IW x 20
Merkins x 20 (a first for this Q and yes Dora they were good ones, maybe not perfect but good)
SSH x 10
Rock Hoppers x 10
Jog back to parking lot for a little deja vu, oh I mean partner up, size matters (eventually)
Partner 1 does 20 decline CDD’s, now that’s shoulder isolation for you
Partner 2 does 10 (per leg, too much frost for jump ups) step ups
Meet in the middle for a combined 20 merkins
Flapjack and repeato x 3
Over to the playground equipment for almost everyone’s achilles heel, AMRAP pullups + 2 (with partner to get the +2) flapjack and repeato, these felt especially pleasant after the elevated CDD’s
Over to the field for
Over to the field for partner crab walk, 100 m crab walk, partner 1 does crab walk, partner 2 does lunge walk, flapjack as needed to get to the other end
Same idea on the way back except wheelbarrow
10 x side, partner assist get ups flapjack
5 over unders and flapjack
Over to The Mouth for:
Run to the “loop” where The Mouth had prepared chalk written instructions along the loop, 4 in all
Station 1, Merkins first round x 5, second round x 10
Station 2, Diamond LBC’s first round x 5, second round x 10
Station 3 Jump Squats first round x 5, second round x 10
Station 4 Plank and wait
The pax completed almost 2.5 total miles (2 laps of the loop plus to and from), while The Mouth wanted to get the full 5k in, the third lap was foregone in the interest of time, while The Mouth threw out the option of extra credit to get in the third loop I think the pax were already halfway back to the school, hard of hearing, O2 dep or all the above and no one took The Mouth up on the offer
Upon arriving back at the school, there appeared to be 2 min left on the clock so YHC took the pax out with 10 each way Sid-The-Kid’s and 15 Heels to Heavens
Moleskine:
After that workout YHC had to say that his shoulders and general upper body were pretty smoked, tried to keep up on the run but struggled on that part, thanks to Semi Gloss both for keeping his shirt on and for the push on the run. Spackler is staying focused on his earlier back blast promise to drink less this holiday season and declared that he wasn’t going to pop a top until 10 (am) prior to the cough cough “game” between USC and Clemson (sorry brother). Purple Haze looked like he could have run to the game and back, he has his marathon pace clearly dialed in, we’ll be rooting for you. Jamboree was welcomed by Purple Haze so that he wouldn’t be the War Daddy, hated by the rest of the pax as he was the war daddy and smoked everyone on the run (including The Mouth). Prohibition was pretty quiet but at the front most of the time so hope you got a sweat in. Hopefully a good time was had by all, YHC and The Mouth had a good time smoking the pax and themselves and it is always a special privilege for YHC to Q with The Mouth, this duo is up for other Q opportunities as needed, seriously though, a great day to get out into the Sky Q’s creation and push ourselves and each other.
Thanks to Haze for the take out, they don’t call him the honourary chaplain for nothing.
Announcements:
Joe Davis run, all the pax present did commit to running the run, most have declared that they’ve already signed up, we’ll see the next time YHC gets the stats, if not I’m coming for you…
https://joedavisrun.racesonline.com/register (identify yourself as an A51 pax in the team drop down)
Prohibition said plans for the Christmas Party are going well, ping him if you have to pull the rip cord (it will also incite a personal visit from an Angry Tiger Rag).
Money
It was a cold November morning. Only Snowflake and Ice9 were in the parking lot as the clock approached 6:30. The unpersuaded, unmotivated men of Union County were slumbering off a turkey-induced haze, allowing the previous days’ meals to congeal. Then Ben Stein’s Money pulled in, and the three set off. Here is what they did:
THE THANG:
Appetizer
- SSH
- IW
- Merkins
- Dips
- Mosey behind the school
Soup Course
- People’s chair (with legs up and such)
- Three rounds of rump-slappers (Red Dogs™) interspersed with incline merkins
- Mosey to see that the tennis courts are locked — pretend that was intentional and come across a medium hill. Plankorama
- 5 minutes of hills. (Run up and down the hill for 5 minutes.)
- Mosey to visiting team area
First Serving
- Bear crawls
- Crab walks
- Lunges
- Some minutes of Mary (LBCs, low slow flutters, heels to heaven, bicycle — lots of failure)
- More lunges
- Mosey to flag planted in raised brick walls that freeze easily
Seconds
- Squats (a lot of them) and step-ups (a lot of them, too)
- Dips and incline merkins for mercy
- Three minutes of burpees (actually until the Q hit 50)
- Mosey to the track
Dessert
- Backward runs
- Monster walks
- Lunges
- Pull-ups on Weddington’s pull-up bar (yes, you read that right)
- Forward runs
More dessert
- Go back to start with:
- shuttle runs
- bear crawls
- 15 merkin pit stops (about 4 of them)
MOLESKIN
- Great morning to workout in the cold
- Though we had three men, what is better than starting the morning by working out with two of your closet friends? Not much. Not much indeed.
- Ben Stein’s money hung in during some work that was making Ice9’s legs a little shaky. Look out for him. He is a man.
- Snowflake was his usual, ridiculous, respect-earning self. He was just showing off on the pull-up bars.
- Intimidator had an excused absence for a torqued back, and promises to be back Saturday.
- I hear Hot Pants had a fire to attend.
- We are still waiting on Dave Prosser and Steve Wrona — each has promised to attend, but needs a little time to get up his respective courage.
Thanks to Money for the take out.
Tur-Run-Ken
Should we converge? Heck no! After a Thanksgiving day filled with TurDucKen, the PAX are greeted with a GJ special serving of TurRunKen.
The Thang
2 HB miles around the parking lot to shake off the frost.
COP:
SSH x 20
IW x 20
Mosey to the hill for a Bent Jacob:
Backwards run up the hill to 10 burpees.
Run down the hill to 5 squats.
Repeat 5 times reducing by 1 burpee and increasing by 1 squat each time for a finish of 5 burpees and 10 squats.
Plank when finished
Let’s mosey to the back road. Little karaoke along the way and HB wasn’t there to tell us we were doing it backwards. Hey look, a line of buses. Let’s run in between some of them since we’re here.
Back Road Running:
Run along the back road to the gate by the baseball field at your normal running pace (approx 4 tenths of a mile). Plank when finished until everyone arrives.
Run back to the back road/parking lot entrance pushing yourself at a faster pace. Plank when finished until everyone arrives.
This time let’s run along the back road the other way behind the elementary schools to the main road at your normal running pace (approx a quarter of a mile). Squats when finished until everyone arrives.
Interval running: Sprint for 60 seconds. Jog for 60 seconds. Continue pattern until we make it back to the gate by the baseball field along the entire back road.
Mosey along the back road back to the bus parking lot. Some mixed backwards running in this part.
Oh look, those buses again. This time, we will run between all the buses (20 approximately) doing all out sprints in between the buses and slowing down to make the turn around a bus.
Mosey back to the parking lot
Moleskin: Great job men! With bellies full of turkey/duck/chicken/whatever, it was a great day for a lot more running than normal at Overdrive. I was at approximately 3.5 miles. Not bad considering the Bent Jacob at the beginning took a decent portion of our time. Always fun to run backwards uphill leading to burpees as a warm-up. Great to have Green Thumb out for his first time at Overdrive and only second time ever.
Announcements: Outland tomorrow morning with CT on Q and maybe 5 minute Q blasts from each of the PAX for the second half to mix it up a little.
Prayers: Still praying for Momma DT that this surgery will be the solution and she can go home soon. Continuing to pray for Electric Slide’s M. Thanks to DT for leading us out in prayer.
Dry Rub
The VSF was planted and 24 men gathered on this cold morning. The day started with stories of yesterday’s EPIC A51 Turkey Bowl and discussion of how sore everyone is following that game.
10 Hand Release Burpees OYO (Audible – eveyone does HR burpees until Spackler does 10…#refusenick)
Jog to other end of parking lot
10 Double Burpees OYO
Jog to top of stadium stairs
10 Diamond Burpees OYO
Jog to mid-field
COP:
- 10 1 legged burpees (R)
- SSH x 31
- 10 1 legged burpees (L)
- IW x 29
Form two lines facing each other
Line of Pain (LOP):
- Mountain Climbers x 20
- Plank Walk x 20 yards
- Nipplers x 20
- Plank Walk other way x 20 yards
- Mountain Climbers x 20
Break into 6 groups of 4 and mosey to base of stadium steps. Each group takes one aisle. 1 pax completes stair exercise while other 3 pax perform called exercise. Rotate until all pax have done stairs.
- Rd. 1 – Stair sprints x 3; LBC’s
- Rd. 2 – Hop on 1 foot x 2; Derkins
- Rd. 3 – Side Steps (Karaoke) x 4; Heels to Heaven
- Rd. 4 – Stair Sprints x 3 (all at once)
Hand off to Bulldog.
Partner up on goal line. Partner 1 sprint to 10 yard line/1 burpee and sprint back to partner. Partner 2 sprints to 20 yard line/ 2 burpees and sprint back to partner. Increase up to 100 yards and 10 burpees.
Active recovery: wheel barrow partner and merkin every 5 yards til failure. Flap jack and partner comes back.
Mosey to track and partner up according to speed. Race 200 yards opposite ways around track. Loser 10 diamond merkins winner 5. Repeato back opposite direction.
Peoples chair with air presses x 20.
Derkins on wall x 5 in cadence.
Peoples chair with air presses x 15.
Nipplers x 15 in cadence.
Mosey to playground.
Partner 1 touch blue door Partner 2 pull-ups. Flapjack.
Repeat with dips.
Three mins of Mary.
Fast mosey back to cars for COT.
Ye Ole Moleskin:
- Some early grumbling about the excessive burpees before COP. Calls for SSH were heard.
- Great work by all on the stairs today. Hopping on 1 leg is tougher than it sounds.
- Stagecoach and Susudio got a little too close on the wheelbarrows. Almost looked like cojoined twins. YHC knew the pax would not overlook that.
- Some mumblechatter about the burpee suicides. YHC forgot gridiron numbers didn’t go up to 100. Pax trying to go back down after 50 yd line.
- 200 yard sprints were lung busters – helped if you cheated a little especially against flyers like Splinter.
- Hats off to Dry Rub for a strong FNG showing. Hope you enjoyed it. Based on Twitter chatter yesterday, you didn’t stand a chance on your nickname. It was aleady predetermined for the next FNG.
Announcements:
- Area 51 Christmas party next Saturday 12/6. Registration is closed but contact Prohibition if still interested…might be available space.
- Metro Christmas party is Friday, 12/5. See website for details.
1st Annual Area 51 Turkey Bowl
1st annual Area 51 Turkey Bowl is in the books! Congrats to the Low Slow Squantos for taking the crown as champions of Area 51.
To say that I wasn’t nervous about how this thing would go down would be a lie. But in the end, I think everyone had a good time and hopefully we will continue this in the years to come. Just some general observations below and feel free to add in your own in the comments section:
- Thanks to Runstopper for leading the pax in a quick warm up prior to the game
- Thank you to TR for taking the photos
- Great to see the competitive sides of some of you.
- I’d like to see Mighty Mite and Loogie put on some pads and go at it. #TMI? Matter of fact, think Loogie thought he was wearing pads with some of the blocks he was laying today. Shoulder right to the sternum felt great.
- Bulldog looked a bit out of sorts today. “What? I thought we were playing futbol?” He did burn YHC on an illegal play for a TD. Ain’t cheatin ain’t tryin I guess.
- Not too many injuries but glad none were severe. Joker with a pulled cheek and Peeper (not sure how you got this name and I don’t want to know) with a pulled hammy. Get better soon fellas.
- Tennis shoes + mud = Fail
- Pretty sure Hops was paid off by someone with all those calls he was missing (your 6 pack of choice will be delivered next week)
- Glad Slim Fast still showed even though he wanted the site moved to the Davie Park turf. Mud was more ‘fun’
- Impressed with how quickly Strange Brew picked up on the American Football rules. Dude was a machine today
I will end this by saying that I am very thankful for each and every one you guys. F3 is an amazing organization but it’s the PAX that make it special. Here’s to everyone having a safe and fulfilling Thanksgiving day with family and friends.
Spack/Brown
Soggy Bottom SOBs
6 core SOBs escaped the fartsack for a wet and cold workout at The Maul. Here’s what we did:
The Thang:
COP: SSH X 20, IW X 15, Squats X 15, Side Lunge X 10
Run over to the hill behind the movie theatre parking lot for 10s, wide merkins at the top, diamond merkins at the bottom.
Run over to the side wall of the movie theatre split into 2 groups. Group 1 does moving BTTW, group 2 does crab walks. Everyone rotate though twice.
Run to the Rock pile at the bottom of the Murderhorn and grab a BIG rock.
Curls X 20, Squat X 20, Press X 20, Triceps Ext. X 20
Run to the top of the Murderhorn, merkins to wait for the group and mosey back to the hill behind the movie theatre parking lot.
Bear Crawls – Backwards Bear Crawls up, CDD X 5 at the top, bear crawls down CDD X 5 at the bottom.
Mosey back over to the wall on the side of the movie theatre: Donkey Kicks X 30; People Chair with press X 30; Balls to the wall (press optional).
6MOM PAX Choice – LBCs, Dollie, Heels to Heaven, Rolsalitas,
COT
Moleskin:
It was a cold and wet morning, but that didn’t stop Mighty Mite from having a good time. During the downhill bear crawls Mighty decided to slide down the entire mud cover hill on his stomach. It was pretty entertaining.
Great work by everyone today. It was a please leading the men in The Gloom.
Announcements:
Convergence this Thursday and Friday, check the weekly email for details.
How many Cubits was that?
Roughly half of the Pax posted for a 5am KB (Covered) beatdown led by StageCoach. Great dedication!
The Thang:
JOG down to track
COP
Jog a warm up lap
(All in Cadence) SSH x25, Arm Circles 10ea, Low Slow Squat x25 with deep hold for 30s at #20, Slow IW x25, Slow Merkin x20, Hold Plank 6″ while counting off 1s & 2s (thanks Dolphin), Slow Good Mornings x20, Side Straddle Hop x25.
Line up on sideline
Partner Derkins x20ea
Repeato x2 Plank between sets
SET 1 P1 Runs width-returns P2 Burpees. Flapjack to 50
Plank when complete
SET 2 100 Turkish getups
SET 3 200 LBCs
Jack Webb to 5&20 then descend
Run a lap
Partners line up facing gate
SET 1 P1 runs hill to Bathroom-Returns P2 Reverse Bear Crawls field width. (Pax favorite)then jogs back.
Plank when complete
Flapjack
SET 2 P1 runs hill to Bathroom-Returns P2 Lunges field width then jogs back. Plank when complete
Flapjack
Run a Lap then run the hill to bathrooms
MARY:
Peoples chair, Freddie Mercuries x20, Flutter x20, CCV’s x15ea side
COT:
Thank you, Dolphin, for taking us out in prayer.
Moleskine:
YHC observed a STRONG PERFORMANCE by all in the fishbowl this morning. It’s days like today that, aside from 30lbs of wet laundry and having to use a hair dryer on his drivers seat, make men stronger. Crawl Space really smoked the field sprints this morning! The Pax seemingly liked the Turkish getups possibly due to the sounds akin to 5 men at once falling into a swimming pool wIth each rep. YHC found it difficult to single out any performances as ALL were diligent in execution. Although, Freedom, being one of the newer posts (FNG just weeks ago), is quite impressive after such a short time at this! T-Claps to you guys!
YHC would like to thank the entire Pax for showing in the cold rain. Stay strong!
Announcements:
Tomorrow TURKEY BALL convergence at Olde Providence Elem (Hydra) 7-8am. If you can, RSVP via information in the F3 weekly email.
Friday, 7-8am, is a convergence at Joust (Charlotte Christian) (Joust, Rebel Yell, Kevlar, & Meathead will converge). Bulldog and Stagecoach on Q!