14 Pax were properly disclaimed as the watches hit 5:15 so off we went…Bugeater rolled in on two wheels for our 15 as we circled up for a quick warm up before we hit the road for a full hour of fast twitch fun.
THE THANG
SSHX40 IN CADENCE
MOUNTAIN CLIMBERS X 40 IN CADENCE
Run along 51 to Mcalpine Elementary Lot (appox 2.25) miles at or around 5k Pace. In order to keep the group somewhat together everyone heads to the back of the line at four intersections along the way.
Once at McAlpine – commence with failure inducing upper body, Core, and Lower Body circuit training. No rest for OF wary
3 SETS OF THE FOLLOWING 3 EXERCISES
DECLINE MERKINS X 30
DIPS X 30
INCLINE MERKINS X30
3 SETS OF THE FOLLOWING 3 EXERCISES
LBC X30
KNEES TO CHEST X 30
FLUTTER X 30
3 SETS OF THE FOLLOWING 3 EXERCISES
SQUATS TO BENCH X 30
STEP UPS X 30
ONE LEGGED SQUATS X 30
Run back to SCMS with same 4 stops along the way.
Moleskin
Having run this course back in January during the polar vortex 8 degree morning I thought we should try it again having a full hour. We went a few minutes over last time around, but that must have been the 4 layers giant puffy coats and 20 mph winds. Surely we’d have plenty of time to throw in a few extra circuits…turns out I went over again. Sorry guys for taking it into OT, but I hope everyone enjoyed themselves. The pace down to McAlpine was blistering and I’d say folks are ready for the MudRun at this point. Frasier, an incognito HBee, Intel, Jamboree and others were really pushing the pace this morning. TR, Chelms, Soul Glow, Bug, Slim Fast, Cheese Curd, Runstopper and Hannibal were flying up and down 51 as well. We had an FNG in our midst for a not so FNG friendly workout this morning – welcome Steve Thompson – WATERSEAL. I’d like to thank Purple Haze for partnering up with Waterseal and making sure he reached our destination t claps brother. Serious iron sharpening going on out there this morning. The circuits were brutal as muscle failure was occurring almost immediately on the upper body sets and the Pax was nudging for an audible on the 3rd set. I conceded only to add the final set of upper body before we headed back up 51. The pax racked up anywhere between 5 and 5.5 miles today.
Slimfast announced a new Moderate Intensity workout to begin soon on Thursdays at Matthews Elementary – details to follow on the weekly emails.
Best of luck to all participating in the MudRun. As always, an honor to lead and a pleasure to workout with the men of area51.
Fletch
We get so many PAX every week now at Bagpipe, Q thought it best to partner up and spread people out. Otherwise, we don’t all fit on the wall at Lochness anymore!
The Thang:
Mosey to lower parking lot for warm-up:
SSH x 30, Mountain Climbers x 20, Backward lunges x 10, Merkins x 15 (all IC)
Head to Lochness for three sets of alternating exercises.
Set 1: P1 lap around lake, P2 alternate 15 decline merkins and 15 squats until P1 back. Flapjack. Set 2: P1 lap around lake, P2 alternate 15 dips and 10 jump ups until P2 back. Flapjack.
Set 3: P1 lap around lake, P2 alternate 10 burpees and 20 LBCs until P2 back. Flapjack.
Mosey around to another parking lot for more alternating sets.
Set 1: P1 bearcrawl across lot, P2 flutters until P1 crosses. Flapjack.
Set 2: P1 lunge walk across lot, P2 dollies until P1 crosses. Flapjack.
Set 3: P1 broad jump across lot, P2 mason twists until P1 crosses. Flapjack.
Sprints! Alternate with partner, who does merkins until partner gets back (3X).
More Mary: Heels to Heaven x 15, Rosalita x 20 IC, LBCs, x 20 IC, Mason Twists x 15 IC. Planks.
Mosey back toward launch. Enough time for more so: 10 jump squats, series of planks.
Announcements:
New workout coming on Tuesdays in the coming weeks. Bratwurst will lead a running workout similar to SIB. Will launch same time and place as Bagpipe so PAX will have the option each week. Awesome idea!
Two additional workouts coming as well. One at Marvin Ridge Elementary to launch on Wednesdays, another to launch on Thursday’s and be more of a moderate intensity workout. Site TBD. Contact Skywalker with questions.
Enjoyed the hard work today fellas. Thanks for pushing each other and making the most of it. -SP
27 pax ventured out of the shadows for a good dose of Skunk Works with a country twist.
THE THANG
SSH X 15
Merkin X 15
KB Curls X 15
Mozy to driveway:
Partner up(same weight) & prep. for farmer carry. Running & 7 burpees.
Finish at Lot:
Hold onto partners!!!
Bottom of hill: called exercise
Other:Running
100 between both
Set #1 Abs:
Lou Ganis(sp?) X 100
Set #2 Biceps:
KB Curls X 100
Set #3 Triceps:
Skull crushers X 100
Set #4 Chest:
Merkins (on KBs if brave) X 100
Set #5 Shoulders:
Presses X 100
Run up hill backward
Set #6 Legs:
Goblet KB Squat X 100
Run up hill backward
Mozy back to Flag Pole:
•Press/curl jack webb. 1 press/4 curls to 5/20.
•15 Mountain Climbers
•Press/curl jack webb. 1 press/4 curls from 5/20 down to 1/4.
MOLESKIN (OR RACOON SKIN)
IMO everyone should Q a workout within 3-6 months of coming as a FNG. When I was asked to Q last week I almost wet my pants. I never finish near the front of the pack, I usually have no clue who anyone else is & as soon as the workout is over I’m ready to leave. But Q-ing changed that today. My adrenaline kicked in about 2:30 this morning & I couldn’t sleep for fear of fart sacking on the day I was called to Q. It’s a healthy weight placed on the shoulders of the Q as I knew I had to push 20-30 men who were more fit, experienced & my elder. While Q-ing today I didn’t get out of breath, or fatigued once. I’m sure it’ll catch up to me around 9:00am or so. But I felt like I was able to lead men. And sure, it’s only a workout but that translates. If I can lead men at 5:30am through a workout that I can typically barely complete myself, I instantly feel equipped to lead my family better. I instantly feel like I can be a better leader in my work place. And I feel that I can lead better for Christ.
So thanks so much for the opportunity to Q this morning. I can’t wait for the next time. And I also can’t wait to not be able to feel my arms around 9:00am this morning when the adrenaline wears off.
Country Livin’
18 strong men who didn’t know how to spell Fart Sac, made it out in the gloom this rainy morning for a beat down.
The Thang:
Warm up:
Mosey around the parking lot, and then circle up
25 X SSH
20 X IW
20 X slow squats
10 X Merkins
20 X MC
Then the stroll to the park would begin, head out to 51 and jog to Davie Park
With three stops on the way
The first stop 10 X Merkins
Second 10 X merkins
Third 10 X Carolina Dry Docks
Peoples chair at the latrines until the whole pac arrives
Mosey to play ground
10 X pullup, 10 X Derkins, 10 X step ups, and then a lap around the parking lot
Repeat, Plank until everyone is done
Mary: 20 X LBC, 15 X Dollies
10 X Pullups, 10 X Squats, 10 X Carolina Dry Docks, and then a lap around the parking lot
Repeat, Plank until everyone is done
Mary: 15 X Flutter, 15 X rosalita, 15 X Freddy Mercury
Mosey back from Davie Park to South Charlotte Middle school
Young Love leads some circling lunge walks with 10 count squat breaks:
Moleskin:
Job well done today pac, rather large group this morning, I thought we would be in for a light crowd with it being cold and rainy. Nice to see 18 men get out there this morning especially head locking 5 new FNGS Big Top, Clunken, Simba, Bushwood, and Tater Chip, as well as a few FNGs to base camp. Welcome to you all and thanks for the honor of letting me lead this morning, always a pleasure.
Announcements:
Mud run this weekend, pay if you have not paid
New base camp starting up on Thursdays lead by Slimfast and Geraldo
The Thang
-Warm Up: SSH / Imperial Walker / Squat / Incline Merkins
-Lunge Walk X 2, with merkins at turnaround
-30 pull ups [done in five sets… 10, 8, 6, 4, 2]
-Decline Merkins / Dips / Squats
-1/4 mile race; 14/mile recovery; 1/4 mile race; 1/4 mile recovery
-LBCs / Flutter / Dolly / LBCs
-10 pull ups
-People’s Chair / Lap Around Track / Decline Merkins
-10 pull ups
-Carolina Dry Dock
-Plank
-Merkins Medley
Moleskin
“Hello Peter, whats happening? Ummm, I’m gonna need you to go ahead [Wiggle] tomorrow. So if you could be here around [5:30 am] that would be great, mmmk… oh oh! and I almost forgot ahh, I’m also gonna need you to go ahead and [Wiggle next week] too, kay. We ahh lost some people this week and ah, we sorta need to play catch up.”
5:30 am – corner of Foxcroft and Rothwood. Slacker pace…
** Bill Lumbergh, Office Space
9 men laughed in the face of a rainy Monday and got their weeks started off right at the Foxhole.
The Thang:
Warm up lap around the parking lot.
Grab bells and mosey to the lower parking lot for an initial COP.
SSH X 20
*A reminder from TR and Honeybee to give a dislcaimer.
Disclaimer X 1
IW X 20
Peter Parker Merkins X 15
Side Lunges X 10
Mosey to the middle of the soccer field for a 2 Handed Swing Ladder.
2 H Swing X 20
Run to near corner of the soccer field and back.
2H Swing X 40
Run to the far corner of the soccer field and back.
2H Swing X 60
Run to the other far corner of the soccer field and back.
2H Swing X 80
Run to the other near corner of the soccer field and back.
2H Swing X 100
LBCs with KB X 30
2H Swing X 80
Lunge Walk to the end line and job back
2H Swing X 60
Dolly KB Press X 30
2H Swing X 40
Mosey back to the Launch Point
2H Swing X 20
Freddy Mercury X 20
Burpees X 10
COT
Moleskin:
Not much mumblechatter from the pax today. They were probably hoping YHC was joking about the volume of 2H swings that were on the agenda. It wasn’t a joke.
TR was alternating his swings with two different kettlebells. YHC would have called him out for sandbagging but both the bells were probably 50+ pounds.
On a personal note, exactly a year ago today YHC made my first post at Base Camp. I was given the choice of being named Mighty Mite or Pop Warner based on my history of playing little league at South Charlotte’s athletic fields The most difficult part about that day(besides the workout) was waking up at 4:45 to make the “long” drive to South Charlotte Middle School. Luckily, there is now a Monday workout across the street from my house. Whether I was carrying a log down Park Road at 3 AM, contributing to the worst smelling van in history during the BRR, or just growing stronger with my brothers at many of Area 51’s workouts, I have a lot of great F3 memories from the last year. YHC has met a lot of great people that I’m now happy to call my friends(even though they all tell me how much they hate hate me every morning) and I’m looking forward to some even better times in the years to come. Aye!
Announcements:
Pay for you bus/sundry costs if you are doing the Mud Run on Saturday.
YHC is bringing a mean f3Metro like beat-down to DMZ territory tomorrow at 0530. Expect an uptempo mix of pain stations, running exercises with a few surprises. There’s an original F3 Shovel Flag in DMZ territory, we’re gonna go find it and bring it back to COT. See you in the gloom.
With the shovel flag firmly planted 10 pax ventured forth out into the gloom for their weekly Saturday downPAINment. Little did 9 of them know they would be swinging around brick pavers all morning like masons. It went a little something like this:
The Thang:
YHC yelled follow me and we quick moseyed to the end of the parking lot and circled back around to YHC’s car to fetch our 2 little brick paver friends for the morning as the collective sighs of the pax ensued. Now the real follow me with a quick mosey out to the front fields in front of Calvary for a warmup with our bricks in hand:
SSH x 30
Push/Press x 30
Imperial Walkers x 30
Man Maker Merkins x 16
Combination of slow & regular squats x 30
4 Corners Brick Mason Style: YHC had set-up 4 cones in a large square with the cones a little more than 100 yards apart and we broke up into 4 teams.
Round 1: Corner 1 Push/Press w/ bricks x 30, Corner 2 Man Maker Merkins x 16, Corner 3 squats with bricks, Corner 4 LBC’s w/ bricks over chest x 30, run back to cone you started from then out to middle of the square for various planks.
Round 2: Drop your bricks for this one, Corner 1 Carolina Dry Docks x 30, Corner 2 Diamond Merkins x 20, Corner 3 Jump Squats x 30, Corner 4 Flutter Kicks x 30, sprint to cone you started at and then to center for various planks.
Round 3: Repeat Round 1 with your bricks.
10 minutes of Mary in the center with each pax leading a core exercise of their choice. We did Flutter, Dolly, LBCs, Cumberland County Viaducts L & R, Prarie Fire Mary (Leg Throws), J Lo, Dying Cockroach, Walking Planks. & 2 others YHC can’t remember.
Lunge Walk 50 yards and run out to THE ROCK (10 ft tall) at The Rock for a little Mud Run prep team work up and over the Rock.
Mosey over to the entrance 4 hill and sprint down hill with your bricks and backwards lunge walk up.
Drop bricks off to the side and Lunge Walk down and Bear Crawl up the hill.
Pick up bricks and mosey over to the 3rd base line for 10 Burpees OYO with your bricks. Mosey over to the dugout fence for Peoples Chair / Push Press combo with your bricks.
Jail Break back to the shovel flag.
COT
Moleskin:
Great job by the pax today as YHC wanted to get in some running between various sets of exercises as a Mud Run prep simulation. It’s always fun to do a little team work and climb THE ROCK as well in a 10 ft Wall simulation.
Welcome to F3 to our FNG Brian K. (Dr. Noles), great work out there and we hope to see you out in the gloom many times in the future!
No new announcements this week, just be on the lookout for next weeks workout as several of our Saturday workouts converge at The Rock while some of us do the USMC Mud Run. The beatdown will be curtousy of Run Stopper.
Mosey to Stone Mountain Grill for COP
SSH x 25
Imperial Walker x 20
Merkins x 15
Mountain Climbers x 20
Head to Loch Ness
Wall #1
Partner 1 = 10 dips, 10 derkins, 10 squats on repeat
Partner 2 = lap around the lake
flapjack
Head to wall #2
Partner 1 = 10 incline merkins, 10 mountain climbers, 10 step-ups on repeat
Partner 2 = lap around lake
flapjack
Grassy field
Turn it over to Runstopper for Jack Webb
Merkins up to 11, press up to 44 = brutal
All line up in plank, bunny hop over the line, return to plank at end of line
Continue to hold plank for tunnel of love.
Over to BOA hill, with bridge lunge walk on the way:
6s with squats at the top, merkins at the bottom
To the 521 bridge:
Standing broad jumps half way across
Bear crawl at halfway point to end of bridge
#crowdpleaser
Mosey to Premier Deck:
Partner 1 = sprint up incline, 10 jump squats
Partner 2 = nonstop donkey kicks
flapjack
LBCs x 15
Dolly x 15
Flutter x 15
Rosalita x 15
Mason Twists x 15
Head back home, with a stop for 10 merkins on the way
COT
Moleskin:
Welcome FNG Dirty Diana (Nick K.) – DD showed up with a pair of white gardening style gloves. A good sport about it, shout outs included Billie Jean, Mickey Mouse, The Butler….finally we settled on
Dirty Diana. Welcome DD, and thanks for coming out. Nod to Puppy Love for bringing him to Stonehenge.
Mid way through Jack Webb was regretting the decision to turn it over to Runstopper, but we all enjoyed the shoulder burners. Thanks Runstopper, mainly for stopping at 11.
Announcements
Pay your Mud Run dues. Look for announcements about possibly converging some of the 7am workouts due to Mud Run,
Stonehenge Doubledown on May 17 – Show up for Stonehenge, stay for Run Ballantyne 10k or 5k
Here is link, make sure to select “F3 Nation” under the team division section
https://jonesracingcompany.webconnex.com/runballantyne
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