“I wish I could say something classy and inspirational, but that just wouldn’t be our style.
[pause while everybody is in the huddle]
Pain heals. Chicks dig [The Wiggler]. Glory… lasts forever.”**
Go for the glory – run The Wiggler– 5:30 am Tuesday – corner of Foxcroft and Rothwood – scab player pace…
** Shane Falco, The Replacements
13 of the areas toughest PAX showed up for a Monday morning beatdown at The Matrix. All 13 survived…but may not be able to feel their arms for the rest of the day.
The Thang:
Mosey down to the lower parking lot for COP.
SSH x18
LSS x18
MC x18
Merkins x18
Mosey across the field to the rock pile. Pick out a manly rock. Take manly rock to center of the field.
Rock Curls x18
Rock Press x18
Rock Tricep Extension x18
Drop the Rock
Run to Corner 1: Merkins x18
Run to Corner 2: Jump Squats x18
Run to Center: Rock Curls x18, Rock Press x18, Tricep Extension x18
Run to Corner 3: Full Sit Ups x18 (Old Man Style)
Run to Corner 4: Cumberland County Viaduct x18 (9 right side, 9 left side)
Run back to Center.
Repeato all above until YHC calls it quits. Sometime before 6:40 (that’s not right). I lost count of how many times we ran the circuit. Close to too many.
Return Rock to it’s nice dark home and head back to parking lot for some Mary.
Flutters x18
Dollies x18
30 seconds left. As many burpees as you can.
Moleskin:
It was a nice morning with great temps for a tough workout. After all the running so many of the pax had been doing for the BRR, I wanted to get back to grinding while setting up a workout that would allow all PAX to push it to their own level of pain. As explained after the disclaimer, Prohibition started with the ratification of the 18th amendment. So the number 18 was what we focused on. Over and over and over again. Not a lot of mumblechatter but when the QIC said that we’d run the circuit until 6:40 I did get a quick response from just about everyone. It was too early in the morning to do math. I tried to add an extra 30 minutes to this workout. My bad. I heard a lot of complaining from Gummy about being misled about the size of the rock needed. If the rock was too big, Gummy, you were welcome to grab some pebbles from the parking lot.
Overall, great job by all today. You guys showed really showed your toughness. A few of the recent additions to F3 were really pushing it today. Great work Snow Bird and Gumbo. Keep it up. As always, Alf and Lobster Roll took it to another level today. Strong and Fast.
No announcements. Just read over the email and check twitter feeds. Thanks for taking us out today Gummy. See you all out there in the gloom.
An even dozen (+1 2.0) eventually showed up for a whirlwind tour of The Rock campus, simulating the world tour that YHC is all too familiar with but that was led by The Mouth on his virgin Q. What a tour it was, it went something like this (after the disclaimer of course):
Jog to open car parking area for a little COP:
IW x 20
Mtn Climber x 25
SSH x 30
Run over to the islands aka The Philippines
At each island do 10 LBC and 10 SSH sprinting to the next one, plank it up when finished
Indian Run (the long way round obviously, The Mouth just finished BRR so distance is not a problem) to the front of the campus.
Backwards run until whistle blows then sprint to the road in front of North Face (in case you can’t see where this is going…)
North Face Triple Nickel
Diamond Crunches x 5 at the top, 5 jump squats at the bottom (the hill wouldn’t have been hard enough without these) x 5 times up and down
Indian Run to Entrance 4
Lunge walk down, bear crawl back up, plank it up, rinse and repeat
Turn it over to Strange Brew for YHC’s 2nd Anniversary Q
Mosey to picnic benches
3 rounds (planking it up in between) of:
20 x Dips
10 x Elevated CDD’s (these work great to isolate the shoulders even more)
10 x Jump ups (or step ups since the benches were quite wet)
Partner up and mosey to the soccer fields
Military presses with partners ankles while they plank x 10, flapjack
Crabwalk to flag football center field and repeat Mil presses, bear crawl back
Partner fist pump sit ups x 10
Prairie Fire Mary x 10 each way, flapjack
Wheelbarrow to mid field, flapjacking as needed
Mosey to the hill (a very short mosey)
Partner 1 runs up hill, does 3 burpees and runs down the hill to partner 2 who was doing CDD’s, flapjack to a total of 200 CDD’s
Mosey back to car area, stopping short on the grass for some Mary:
Flutter x 20
Sid-The-Kid 10 each way oyo
Rosalita x 20
Heels to Heaven x 10
Back to the cars
Ye Olde Moleskine:
A great first Q by The Mouth today, a real honour to co-Q with him, he’s someone I have known over the last number of years, took forever to EH him and now he is killing it out there, a real pleasure to have you out in the gloom my friend. It was YHC’s second F3 anniversary so the obligatory pep talk was given to the pax at the end to EH folks, I needed it big time and it has really changed my life, kudos were handed out to Runstopper for bringing me out and kudos to everyone else for sticking with me all along the way, I’d post a list of names but when I tried to come up with said list it was too long and realized I’d miss too many awesome guys but needless to say I’ve been encouraged, inspired and pulled along by a great many of you.
A few words from The Mouth:
Thanks to KY and The Benefactor for making the trip south from Metro for my V Q. KY promised lots of mumblechatter but the Q must have been successful keeping it at bay because it was kept to a minimum (even during the counting which is not right, just not right, editorial by SB). However KY was constantly at the front even though the chatter was low so it was scored a tied by the decision of the judges.
Mall Cop must have heard early on we were headed to the islands…He showed up at the end of the workout in island wear and with extra shirts in tow…Islands was a running exercise sir.
Thanks for letting me lead (goes for YHC as well), it was an honor (The Mouth’s spelling obviously) to workout with such a great group of men.
Announcements:
Pretty light announcements this morning, as in the only one was to meet at coffeeteria which a good number of pax did.
A great send off to focus our day (YHC would give credit but can’t remember who did the takeout).
(Posted on behalf of Twister)
6 PAX gathered at McKee Road Elementary for this week’s edition of Area 51. SF was easily planted in the wet ground as the group loosened up for the 0700 launch. Originally 4 of us but O’Tannenbaum wheeled in at 0659 to join us and then Tool Time joined us a few minutes into the COP. Over the next 60 minutes here’s what we were able to accomplish:
Twister, making his VQ, led the group out for a short jog to the lower parking lot by the soccer fields and had PAX circle up for COP:
Enough of a warm up, let the real work begin. Twister announced that we would be completing the Murph in remembrance of 9/11:
With 15 minutes still left on the clock Twister led the PAX over to the front of the school for some People’s Chair:
Mosey out to parking lot for 6 MOM to wrap it up:
COT
Moleskin:
Announcements:
14 brave men donned their Sons of Ballantyne colors this morning and took on the monster. We won.
The Thang:
Warm up: plankerama for disclaimer, 10 slow merkins, 25 side straddle hops
Jog to lake wall: 15 merkins, 15 dips, 15 durkins. Run around lake 2/3, sprint 1/3, plankerama to recover. Repeato – 15 merkins, 15 dips, 15 durkins. Run around lake 2/3, sprint 1/3, plankerama to recover.
Jog to next lake:
50 flutter kicks. 10 burpees in cadence, 15 merkins in cadence, 20 dolly in cadence. Run around lake with sprint on back side. Side straddle hops to recover.
Jog to putting green:
25 flutter kicks. 10 burpees in cadence, 15 merkins in cadence, 20 LBC in cadence. Run around green with sprint on back side. Side straddle hops to recover.
Jog to next lake:
20 flutter kicks. 10 burpees in cadence, 15 merkins in cadence, 20 bicycles in cadence. Run around lake with sprint on back side. Side straddle hops to recover.
Jog to parking lot:
Plankerama for a while, then 10 heels to the heavens.
Jog almost all the way back:
Merkin Mary ladder: 2 merkins, 20 mary, 4 merkins, 20 mary, 6 merkins, 20 mary, 8 merkins, 20 mary, then ran out of time.
25 slow count merkins to finish off, then return to COT.
Moleskin:
– Strong workout today from all – thank you for the chance to lead.
– There was a fair bit of chatter but everyone stayed extremely focussed throughout. Frehleys Comet lost it at one point when he apparently had a hallucination that some attractive ladies ran by.
– YHC was totally smoked and was shaking so bad at the end that tea was spilled at coffeeteria. That was a first.
(Posted on behalf of Boomer Sooner & Hairball)
6 (+ one 2.0) of South Charlotte’s finest beat the fartsack and ventured out into the soup this morning. Boomers Sooner took the reigns on his VQ. Here’s what went down.
The Thang:
Boomer Sooner Q:
1/2 lap around track
High knee/Butt kick/Carioca
SSH x20 (IC)
Bear crawl
Sprint
Lunge soccer field
Mosey to playground
Pull-ups x 10
Merkins x 15
Squats x 20
Repeato
Run to Yellow Rose parking lot
Merkin walks along parking stripe to left
Pain stations:
Jump ups x10, Run to median
Burpees x5, Run to median
Squats x15
Repeato
Merkin walks along parking stripe to right, per Radar’s request
Mary
LBC x20 (IC)
Russian twists 30 OYO
Mosey back to school for Hairball Q
Mosey to the track for the Beast.
-Molotov Merkins (quick steal from Metro Gaunlet BB – crowd pleaser)
-CDD
-Diamond merkins
-Squats
-Jump lunges
-Burpees
Mary-laps
Pax work the Mary circuit whilst one runs a lap. Upon completion of the lap, choose an exercise
Dolly (YHC), Fred merc’s (Radar), J-Lo (Frasier), Parker Peter (YHC), LBC (Prohibition), Flutter a.k.a. “Scissors” (Teddy)
Wall-o-Rama for some peoples’ chair
COT
NMM:
It was a soggy morning in the gloom. Potentially some residual BRR hangovers (or real ones) left the numbers scarce. Boomer Sooner on his VQ led the pax like a vet and wasn’t rattled by mumblechatter from the usual suspects. Molotov merkins were a hit and will likely rear their ugly head again soon.
It was a pleasure leading the pax this morning. T-claps to Radar for the send-off.
Announcements:
Tutoring opportunity at Matthews Elementary 3:15-4:15 every other week. Contact Frasier or Champagne for details.
Warmup
40-50 SSH and Sealjacks
25 IW’s
15 Merkins in cadence
Thang:
TR-
Split into 2 groups.
Each team has 1 man complete barbell curls with 65 lbs to failure while the split pax do cleans until and after their turn.
Round 2 each man holds 35 lb plate straight out from body to failure while pax do one armed kb press.
Can’t remember last exercise of TR’s reign.
To the track with Bananas.
Run 1 lap
10 swings 10 goblet squats
10 swings 9 goblet squats
10/8
10/7
10/6
10/5
10/4
10/3
10/2
10/1
Run 1 lap
2 thrusters each arm
1 Thruster = racked bell, squat low, back up military press
4 each side
6 each side
8 each side
10 each side
8 each side
6 each side
4 each side
2 each side
Run 1 lap
To lot, circle up
10 overhead extensions laying down
30 chest press
10 extensions
50 2 handed swings
Moleskin:
Great work fellas. Thanks to TR for splitting the workout with me and bringing pain. a51 is getting stronger…let’s keep it going.
On a sticky morning the Kevlar crew came out for a non-stop leg and lung busting workout that was a little unfair for the lads who endured the BRR last weekend.
THE THANG
Jog to church entrance
Merkins
Sprint to next entrance
Parker Peters
Sprint to next entrance
Merkins
Sprint to next entrance
Plank work
Sprint to bottom of hills
Partner up
Combine for 50 merkin groiner combos
Plank when done
Combine for 30 split jump jump squat combos
Plank when done
Combine for 50 sit up mason twist combo
Plank when done
Combine for 30 sumo squat 180 jump combo
Mosey to soccer field
Shuttle run and tire work
COT
YE OLDE MOLESKINE
It was great to have the BRR boys back in the mix today. There were certainly some sore legs out there and this workout should have helped rid the legs of an lingering lactic acid.
The 10K swing crew were out in force again with a vast array of new bells at their disposal some of which were incorporated into the workout. There were also some faces that we thought had given up on the wee hour workouts namely Dolphin and Good Hands – kotters you both!
Geraldo was on fire this morning. This boy is getting fitter and faster with ever week that goes by. Brown gave him a run for his money on the suicides but there was no stopping the lad today!
Thank you to Tackling Dummy for stepping up to lead next week!
Have a great weekend.
Bulldog
With the BRR behind us, its Mud Run prep time and instead of coming up with something new, YHC just stood on the shoulders of those who came before him. And pretty much smoked himself in the process.
21 of Area 51s finest decided that the weekend would start off better running around the Centurion AO.
First had to move our cars out of the faculty parking spots – don’t want to upset the school.
Disclaimer given and we are off.
The Thang:
2nd F jog down to the greenway for a mini murph:
5 pull-ups
10 merkins
15 squats
Rinse and repeat 5 times.
Mosey/Run to Pallantine Hill
Triple Nickel:
Run up hill
5 double merkin burpees (YHC favorite weapon of choice these days)
Run down hill
5 jump squats
Rinse and repeat 5 times. – crowd pleaser
Mosey to Panera parking lot.
Run up stairs across top and down the other stair
Run to middle – 10 hand release merkins
Rinse and repeat 2
Mosey to the picnic area at Catholic
10 jump-ups
15 decline merkins
20 dips
Rinse and Repeat 3 times – another crowd pleaser
Mosey to School entrance
Bear Crawl up ramp
Frog Hop back to stairs
Rinse and Repeat x 2
Jog back to cars
Enough time for some Mary
Flutter x 50 in cadence (yes that is 100)
NMM
Lots of issues hearing today but I think most figured it out as we went.
Great work by everyone today – will see more of these types of workouts as Mud Run closes in.
This one was smoker or at least it was for YHC. Legs are slowing getting back to normal after the BRR.
Didn’t hear a ton of chatter this morning – but pretty sure I missed lots – shout out in the comments below.
Solid work on a very humid day. And welcome FNG Puff. Tell Trucker and Spread Eagle they need to come with you if they are going to EH. Glad to have you out. Keep coming – as Hops said it will get easier. It won’t get easy but it will get easier.
As always it’s a privilege and honor to get the opportunity to lead this great group of men into the gloom in the am.
Announcements:
Mud Run sign-ups do actually close this time Sept 15th.
Tutoring needs at Billingsville and AG – contact Chelms aka tator-tot
Frasier and Champagne Qing tutoring at Matthews Elementary – more to come look for a preblast
Think that is all – if something was missed – shout out in the comments
Champagne Out
Five men gathered for exercise QB training.
IW X 30
SSH X 30
Slow Squat X 30
Merkin X 30
Lap around the track
Field Work [end line to end line]
Indian Run around the track
Station Work – 3 sets of dips [20 each] and squats [20 each]
Passing challenge… round one
1/2 mile around track at 100%
Playground Work – 3 sets of pull ups [10/8/6] and squats [20 each]
Plank time… few merkins thrown in… People’s Chair [with arm raises]
Passing challenge… round two
LBC / Flutter / Dolly
8 Step Bodybuilder [I think that is what it is called… anyway, it’s what the Hoff was doing at the 9/11 convergence]
2 sets of perfect form merkins
Jail break to COT
Moleskin