8 men took to the Foxhole for some partner exercises & high rep burn:
SSH x 25
Imperial Walker x 20
Merkins x 15
Mountain Climbers x 20
To the field, partner up:
Partner 1 = 2-hand swings x 25
Partner 2 = AMRAP merkins
Flapjack and repeat x 3
Partner 1 = goblet squats x 15
Partner 2 = AMRAP mountain climbers
Flapjack and repeat x 3
Partner 1 = hammer curls x 20
Partner 2 = AMRAP squats
Flapjack and repeat x 3
Mosey to the other side of field:
Partner 1 = plank rows (left) x 10
Partner 2 = LBCs
Flapjack and repeat x 2
Partner 1 = plank rows (right) x 10
Partner 2 = flutter
Flapjack and repeat x 2
Partner 1 = KB overhead press x 10
Partner 2 = AMRAP merkins
Flapjack and repeat x 3
Partner 1 = 1-hand swing x 10 (left)
Partner 2 = mountain climbers
Flapjack and repeat x 2
Partner 1 = 1-hand swing x 10 (right)
Partner 2 = squats
Flapjack and repeat x 2
Partner 1 = 1-hand overhead press x 10 (left)
Partner 2 = merkins
Flapjack and repeat x 2
Partner 1 = 1-hand overhead press x 10 (right)
Partner 2 = mountain climbers
Flapjack and repeat x 2
Mary:
LBCs x 15
Dolly w/ KB press x 15
Flutter w/ KB press x 15
Dying cockroach x 10
Russian Twists w/ KB x 15
Head back home
15 sumo squats OYO
Backward lunge w/ KB x 10 (each leg)
COT
Announcements:
Check weekly e-mail for details on pool party (6/14/14) HC on evite
Area 51 CSAUP Olympics
F3 Dads (delaying start due to multiple events on 6/14
KB clinic this Saturday before The Rock: 6am – 6:50am with Tiger Rag & Byron
Swift will launch at 0530 on Tuesday from the Vine Restaurant at the Ballantyne AO. Come at 0515 for an extra mile of warm-up and stretching prior to Swift or Bagpipe.
Route this week will be a new one through Ballantyne CC, so read that as “hilly”. Intervals will be the 2/1/30 format used 3 weeks ago. For those that forgot, blocked it out of their minds, or want to forget, that’s 2 minutes Hard (2 mile race pace), 1 minute jog recovery, 1 minute Hard, 1 minute recovery, 30 seconds Hard, 30 seconds recovery. Repeat until course is done.
Course here: http://connect.garmin.com/course/6798052
Glass Joe, Double E, The Late Show, Snowman, Milton, Aragorn (2.0), Drop Thrill, Countertop, Zip-A-Dee
9 Men left it all on the fields of Outland for this Saturday’s beatdown. 3 men started the morning with a pre-Outland Kettle Bell Beatdown 6:15-6:45 (details in the “Moleskin” below) the fun continued on from 7-8 with Zip-A-Dee kicking things off.
The THANG
COP
– SSH X25
– IW X20
– Peter Parker X20
– Parker Peter X20
Mosey to the Pitch for the 300 (Thanks Uncle Leo, love this one)
– 25 Jump Ropes
– 25 Merkins
– 25 Back Scratchers
– 25 Jump Squats (they had another name with a bomb in it but can’t remember)
Rinse and repeat 3Xs to complete a total of 300 said exercises.
Mosey on over to SVHS for some tire work. Hrm, okay Q calls an audible based on the leering looks he got from the PAX. #don’thurtyourself
Mosey back to the football practice field for suicide work and partner up.
P1 performs said exercise
P2 runs 5 stage suicides 30 yards
– Exercise A. (100 hanging supine pull-ups combined)
– Exercise B. (200 Freddie Mercury’s combined)
Rock Pile (pick a big’en)
– Curls x10
– Burpees x10
– Overhead Tricep extensions x10
– Burpees x10
– Rock Squats x15
– Burpees x10
Ring of Fire
– Everyone picked the most painful routing we could think of so that others could enjoy while we moseyed around the ring. I don’t remember what each selection was but I do remember that most included the rock.
Sprints
– Sprint width of practice field / plank
– Merkins x10
– Backpeddle width of practice field / plank
– Hip raises with one leg elevated x10 each leg
– Karaoke Right width of practice field / plank right
– Cumberland County Viaduct Right
– Karaoke Left width of practice field / plank left
– Cumberland County Viaduct left
– High knees width of practice field
– Butt kickers width of practice field
– Hip raises with one leg elevated x10 each leg
6 MoM
– various core work including the Tony Hawk.
Mosey back to Shovel Flag for COT
Moelskin:
The Pre workout KB Beatdown is worth mentioning this (end every) week. The beatdown consisted 3 rounds through the 5 stations. Between each round was an impromptu core session lead by each of the 3 attendees in turn. For those who have not attended an Outland style Kettle Bell Beatdown (KBB) I highly recommend it. It’s always a good time and sometimes accompanied by some bad music to make you work harder.
– Two arm KB swing
– Single arm KB swing
– Snatches
– Mike Tyson K/O punches with dumbbells
– -Jump Rope (cause you gotta have cardio)
Zip-A-Dee spotted some tires from a distance that we almost made good use of today. On the mosey over to the tires we were shouting out ideas for how we could use these big rubber doughnuts. The usual ideas came to mind… tire flips, tire burpees. overhead carries etc. As we got a little closer we found ourselves staring straight into the face of some real pain. several of the tires weighed a couple hundred pounds. In the name of self preservation the PAX turned around and high tailed it on to the next pain station.
Tony Hawk reared his ugly head for the second time at Outland. This combo merkin/core/agility exercise provoked lotsa chatter.
Congrats to Horse Head who skipped out on Outland so he could bring the F3 pain train to his home town of Florence (no, not Itlay, although that IS where he got his nickname… Italy… The Godfather… Horse Head. Get it?) in his own words “Launch was good times. We had over 30 show up, with 19 from Florence. 15 were FNGs…”
19 FNGs is a GREAT turnout. http://f3nation.com/2014/05/31/florence-sc-is-off-and-running/
Also, Kudos to Hair Band who was absent this week so that he could run a local 5k in support of a family in need. HB, feel free to share the details if you want.
NEWS: Outland will be closed on June 14th in support of the F3 Area 51 CSAUP Olympics. All PAX are highly encouraged to go and participate. Should be lotsa fun. http://f3nation.com/2014/05/30/f3-area-51-csaup-olympics-preblast/
that is all… – CT
20 men got loose at the inaugural Flex workout.
The Thang
Mobility
Bands
Moleskin
20 souls showed up with confused faces for Area 51s first mobility work out. Many of us over the last year or so have discussed the need to take better care of our bodies. Nagging injuries seem to be more frequent as we age. So with all the confidence in the world and absolutely no knowledge on how to Q this type of work out I decided to start it and see what happens. Feedback has been good and I think we can benefit from this. Especially as many of us begin our training for BRR and other running events.
A preblast went out last week with things to consider bring. IE mats, foam roller, bands etc. Well, Rock Thrill showed up today with all of them and a skull cap. There were no yoga pants but TR did de pants himself in the beginning. Whiplash did a great job leading. It was very informative and I think it opened some of our eyes as to what areas we need to be taking care of.
I appreciate Whiplash stepping up to lead these first few workouts. It will help us get some basics down as we work to improve. If he had not stepped up we would have been watching a p90x stretch video and have had to think up a nickname for Tony Horton. This still could happen. I did notice electrical outlets under the pavilion.
Next Monday we are going to do a good bit of foam rolling work. If you don’t have one go get one. They really do help.
Thanks to the guys who supported the launch
T Claps to me and TR for running 12 miles before the work out.
Radar
Tommy: Hey, what’s your name?
Helen: Helen.
Tommy: That’s nice, you look like a Helen. Helen, we’re both in [F3]. Let me tell you why I [run the Wiggler]. Let’s say I go into a guy’s office, let’s say he’s even remotely interested in [running the Wiggler]. Well then I get all excited. I’m like Jojo the idiot circus boy with a pretty new pet.
Don’t be that guy. Come run the Wiggler – corner of Foxcroft and Rothwood. 5:30 am. Idiot circus boy pace…
** Tommy Callahan Jr., Tommy Boy
Sorry in advance for the incredibly negligent backblast post:
25 men set off on the weekly iteration of Death Valley.
YHC thought that a light jog might be in order but to avoid spoiling the plot it went something like this:
Circle jog around the parking lot to teachers parking lot for COP:
SSH x 30
Merkins x 18 What? The Q didn’t say move yet, let’s try that again
IW x 20
Jog back to the flag, grab the flag for a jog to Davie Park
Stop halfway for 20 merkins oyo
Get to park soccer field and partner up
Partner 1 wheelbarrow to fail or 40 yards whichever comes first then flapjack and return
Partner 1 10 Prairie Fire Mary’s, flapjack
Partner 1 10 derkins with feet on partner 2 shoulders, flapjack
Repeato (that seemed to slow down the Prairie Fire Mary’s quite a bit)
Jog back to the school, halfway 10 burpees oyo
Time for some Mary:
Flutter x 20
Rosalita x 20
Sid-The-Kid x 8 each way
One more that YHC can’t remember
Grab some wall for wall sit (take a load off) for 45 sec x 2
BTW x 30 sec x 2
What? 5 min left? Great time to run a lap of the track and meet back in the parking lot for COT
Moleskine:
Thanks to the pax for going on a little road trip with me, it’s been a while since we’ve done that at a boot camp workout. T Claps to Runstopper for some plank work and also working the pax through burpees oyo while waiting for all pax to finish the track lap. Was good to meet Open House on the lap of the track, keep it up brother, it does get easier if you keep coming out. Also T Claps to those pax pushing hard on the run and those that went to add some mumblechatter to push through.
Sorry for the delay on the backblast, Q fail, won’t mention the Q fail on his shoe selection for the wall sit…
10 horses posted in the early morning gloom. None of them realizing they were entering the starting gates for The Matrix Stakes. Joker was originally on the card to Q but had to scratch early yesterday. Something about not being able to wear nose strips on The Matrix AO.
COP:
Mosey out down the sidewalk and around to the side of the school. Try to find a little hidden spot behind some trees where Floor Slapper couldn’t find us when he tears into the parking lot, 2 wheels up, at 0532.
SSH x 20 IC
IW x 20 IC
Squats x 20 IC
Floor Slapper sneaks in between the trees and hops in for some
Merkins x 20 IC
Head to playground for
The Matrix Stakes (aka The Thang)
Dips x 15
Hanging knee raises x 15
Run to stumps
Jump ups x 15
Full sit ups x 15 (use tires to hold feet)
Run down back of school and around to front parking lot
Derkins x 15
Flutters x 15
Run back to playground.
First round was as a group to ensure everyone got a feel for the track.
All horses to the gate for The Matrix Stakes
Repeat the above cycle OYO 4x through. 1st cycle with 20 reps each exercise, the 25, 30, and 35. Each cycle is about 3.5 furlongs
When you are done, cool down with 10 pull ups/10 merkins (repeato until all PAX are in)
Plank-o-rama
and Done
The Tip Sheet:
Lobster Roll won this race by about 42 lengths. No photo finish required. Apparently this work out was right in his wheelhouse. The rest of horses pulled in by 0614 and we had a little time for some Planks before the track closed.
This was a hard race and everyone was pushing it out there.
Thanks to Young Love for the send off. Always a honor to lead a great group of men.
Announcements
June 14: F3 Olympics, F3 Pool Party, and Farside’s ride with the kids. Check other back blasts for details.
June 21: Start of F3 Dads (pushed a week due to all the other stuff on June 14)
-Alf
Thursday, June 5 @ 7:30PM starts the first running of F3 Night Train. This once a week run is for everyone, but mainly to support BRR training and running 2x in one day with little recovery, assuming you ran Thursday AM. Starting point will be ABC at the Arbo for week 1.
Starting point may vary to find some good hills throughout the summer and announced on Twitter. Distance will be whatever you need, similar to Rum Runner format, but not meant to be your LSD for the week. I would guess most PAX will end up with 4-6 miles on the evening, but go longer or shorter if you want.
Certainly options for post run ACRT
HC below so we know to expect on Thursday.
-Alf
The perfect morning for a workout, a nice cool rain had already made its way through so the conditions were perfect as 8 men enter the gloom and headed for a beatdown.
The Thang:
Warm up:
A lap around the little track, with butt kicker and high knees.
Circle up
25 X SSH, 20 X MC, 20 X IW, 20 X squats
Mosey over to the football field in back, circle up
There were a few people requesting the whistle make another appearance this Saturday. Of course none of them showed up but the whistle wasn’t scared and showed up.
Up downs: everyone jogs in place, when the whistle is blown everyone touches their chest to the ground and jump back up. We did this at varying levels for about 5 mins.
Another Fireman Ed Favorite: Jack Webb: up to 7, 1 merkin, 4 air presses, 2 merkins, 8 air presses, etc….
Mary Break: 20 LBCs and 20 Rosalitas
Everyone mosey to the end line, for some more whistle work, a crowd favorite.
One whistle two whistle.
Up and down the field 5 times, jog on one whistle and sprint on two whistles, plank at each end until everyone is there
Mary Break: 21 Dolly and 21 Freddy Mercury
Line up for some tunnel of love, three times through everyone
Mary Break: 15 Flutters and 10 each way Sid the Kids. Thank you Strangebrew even though we were expecting you at the workout.
Mosey back to the field in front of the school for the Merkinator
Yes the Merkiantor, trying to get a good solid chest workout for the summer.
The MERKINATOR.
Everyone starts in the center with 5 burpees quickly modified to 5 squats. Every corner of the field you will do a different type of merkin 10 times and after you finish at each corner you return to the center and do 5 squats and go to the next corner.
Corner 1, 10 Regular merkins
Corner 2, 10 Wide grip merkins
Corner 3, 10 Diamond merkins
Corner 4, 10 Hindu Merkins, similar to dive bomber merkins but you make the full rotation with your chest
Repeat three rounds of this at every corner for a total of 120 merkins. And 60 squats
Mary Break: 15 heels to heaven and protractor lead by Passport.
The end is almost near, mosey to the school for some peoples chair with arms out and arms up and then take a break with 10 pullups, repeated three times.
Moleskin: Great workout everyone, the weather was perfect with the coolness of the rain. Yes, forgot to mention we did 5 Freddy Mercury’s and the Q had a sharp pain in his hip so that ended rather quickly. The debut of the Merkinator was a huge success; well I think it was look for it in a workout near you. Passport thanks for doing the send off. Thank you all for the honor of letting me Q, I always enjoy it. Have a great week everyone.
Announcements:
Pool Party June 14, need more info check with High Tide
Donations for Dinner for Pele’s Family please give to Passport.
Go Ruck light coming up
The VSF was firmly planted and eight men of Area 51 shook off the light rain to give an hour of their best effort to Day Zero for a full body workout. YHC was not sorry to feel the refreshing, cool rain instead of the muggy, still air.
1st half – Baracus Q (upper body focus)
Mobile COP – Jog around Splinter’s car to until he is good and ready to join us and head down to the track.
Run to playground
Mosey to field
The Beast – 6 sets of 6 exercises, with 6 reps per set, and about 25-35 yards of running in between sets.
2nd half – Hops Q (lower body focus)
Mosey up to school
Jog to road and partner up for Catch Me if You Can around Touchstone Shopping Center block, stopping at each corner to change the exercises:
A couple of sprints at the Touchstone Shopping Center exit:
Jog back to school
Jog to pitch for MoM
Mosey to hill by lot
Naked Moleskin:
Announcements: