19 of Area 51’s finest ignored Market Timer and YHC’s tweets last night regarding the impending mayhem and the need for smoke boots, and started their week off right with a nice helping of suck thanks to Foxhole.
The Thang:
Rack KBs and mosey down to the soccer fields for a little warm-up
SSH x15
10 Push Presses (5 R/L)
10 Goblet Squats
Mosey to end-line of soccer fields and drop KBs – run to end-line and back (aprox 200 yards) at 75%
Enough warm-up – time to get to work.
100 yard AYG, 5 burpees, 5 goblet squats, 5 swings, plank
200 yard AYG, 10 burpees, 10 goblet squats, 10 swings, plank
300 yard AYG, 15 burpees, 15 goblet squats, 15 swings, plank
(called a quick audible, and removed the goblets squats – but not all heard this so there was some extra credit out there this morning)
400 yard AYG, 20 burpees, 20 swings, plank,
400 yard AYG, 20 burpees, 20 swings, plank,
300 yard AYG, 15 burpees, 15, swings, plank
200 yard AYG, 10 burpees, 10 swings, plank
100 yard AYG, 5 burpees, 5 swings
Enough time for Mary
LBCs x 50 in cadence
1 min elbow plank
Flutters x 25 in cadence
1 min elbow plank
Dollies x 50 in cadence
COT
Moleskin –
Great work out there this morning guys. This workout sucked – no other way to describe it. I owe it completely to Combine Q – Ben Franklin – this was a slightly modified version of one of his mastermind workouts. #copyrightinfringement. It was brutal and I am completely smoked.
Any callouts or LarryBirds, put them in the comments. YHC was deep in the pain cave, suffering from O2 deprivation most of the morning and only able to see Bratwurst and Mic Check who were killing it all morning. Thanks for the motivation. #IronSharpensIron. And thanks Bratwurst for the running form feedback #TipsyQ #StraightlineChallenged.
It is always humbling and an honor to lead this great group of men. Thank you again for the opportunity. One correction – officially it wasn’t an Egyptian pyramid, but rather an Aztec pyramid. YHC will be sure to make that clearer next time.
Thank you Tiger Rag for the great send off –for keeping us ground and pointed in the right direction.
Announcements –
F3 Foundation – Mentoring – check the post on the main site and sign up. It is brothers mentoring brothers. Iron Sharpens Iron – if you have any questions, email YHC – bdbriggs@gmail.com
Tutoring – Area51 – looking to get a core group of 8 to 10 guys to help support this. If interested reach out to YHC. bdbriggs@gmail.com
Run coming up on March 22nd raising money and awareness for brain tumor research – Abacus and Chelms aka Tater Tot are looking for Pax to join their team or assist in raising donations. Look for information on the home page or reach out to either of them for more information.
Mudrun will be here before you know it – April 12th.
BRR signups – we are still in need of Area 51 Pax to sign-up to complete a final team. – Contact Baracus if interested.
Convergence HH this Wednesday at Taco Mac – 6pm.
F3 – GoRuck Custom Challenge this Friday – Go out to the welcome party to support your brothers – if you have more information about time or location, sound off in the comments.
Paul Blart: Nobody knows this [wiggler] better than I do.
See you at 5:30 am – corner of Foxcroft and Rothwood. Mall cop pace…
** Paul Blart: Mall Cop
11 strong PAX (including 1 2.0) decided to start their weekend off right by putting in a little work at Area 51. A little cool as we began but we quickly warmed up and put in a solid 60 minutes. Here’s how the morning played out:
Abacus on Q
Jog to soccer field parking lot and circle up for COP:
Mosey over to entrance of park parking lot for instructions:
Head over to playground for a little circuit work:
Mosey over to school wall for PC:
Turn it over to Dirty Bird for 2nd half:
Jog over to track
Mosey over to bus parking lot for 6 MOM (PAX selection)
Mosey back to launch point with stop in parking lot for team relay
COT
Moleskin:
Announcements:
Eight guys for a simple, but not easy, work out. Quick lap around fields. SSH, I-Walkers and then on to the base of the hill and split into two groups.
HILL WORK
Called exercises:
COT
MOLESKIN
This was your basic meat and potatoes workout: run the hill at a sporty clip, then get after it while the other group runs. High heart rate and lots of motion. My favorite kind of workout. All told we racked up nearly 4 miles
Lots of superlatives out there this morning. Spackler was flying, consistently leading his group on the runs, with Haze not far behind. In the second group Haze’s 9 year old 2.0 was putting in the work. Tough little hombre, even with the questionable hat choice.
Good work men. Good choice, Bug.
ANNOUNCEMENTS
We are 5 guys short of filling up the 4th Area 51 BRR squad. See Splinter to join his 12 man team. It’s the most fun you’ll have with F3 this year. It’s not about the running, it’s about the 2nd F (for 30+ in the same van).
The VSF was planted….perhaps before 8.5 pax did 30 minutes of pre-work at The Rock. At 0700, 16 of Area 51’s finest and one of The Fort’s filed in behind Stagecoach.
The Thang:
Little baby jog around the parking lot. Turn everyone around to loop back and pick up the late-comer. Everyone welcome Skywalker! Continue jog to search for an open area in a parking lot. Good, we found one.
Hops Q:
Jog to soccer fields while YHC grabs bag of tennis balls and racket.
YHC launches a tennis ball numbered 13 with aforementioned racket. AYG sprint to the ball.
Dolly x 13. Sprint back to start point.
Ninja Turtle feebly hits tennis ball…..also numbered 13.
Lunge walk to ball. Plank for 1 minute. 13 H-R Merkins.
Lunge walk back.
YHC again launches a tennis ball…incredibly also numbered 13. What are the odds.
Someone suggests bear crawl, so YHC obliges.
After DK, who is inhuman with his bear crawl, pushes the ball even further down the field – we stop.
DK then suggests Jack Webb, thus, we do Jack Webbs up to 13 Merkins/52 overhead presses.
AYG sprint back to starting point
Jog to pavilion.
Peoples Chair – 90 seconds
Plank for 1 minute
13x H-R Merkins
Jog to COT
Announcements:
MudRun transportation info to come soon. Stagecoach is Event Q.
F3 Mentoring – please signup. Area 51’s Skywalker and Champagne are helping Q this effort. Signup on the website as a Mentor or Mentee. Life on Life. Iron Sharpening Iron.
GoRuck – can still sign up prior to Wednesday.
GoRuck Welcome Party – many of the pax will be on hand to “encourage” our brothers. Very probable that a pre-GoRuck Welcome Party/ACC Tourney viewing will take place prior to the 10pm Welcome Party itself. Watch Twitter for announcements.
HDHH this Wednesday – will be a convergence with Metro at TacoMac (SoPark) – $0.35 drafts…even the snob beers that YHC loves.
9 Determined PAX (Including 3 FNG’s) wanted to buy into a little F3 action @Outland this morning but first had to dig deep for a nice size helping of DownPainment! In order to help get the word out about the benefits of the New MudGear Brand of clothing, we figured we would help show the PAX how inadequate their Hanes Beefy T’s were through the mud, slush, water and ice that Outland had to offer!
THA THANG:
HH on Q
DoubleE Now on Q
By now, the FNG’s are wondering what they have gotten themselves into with all heads smoking and sucking some serious O2. Little did they know, the worst (and yet most awesome) pain was yet to come!
Moleskin:
Glad to see HB feeling better after a 2 week ummm Sinus infection (aka snooze fest). Tclaps to HB for Headlocking his brother (Situation) from New Jersey to share in his love for early Saturday morning Pain!
TClaps to 2nd timer Glass Joe for Headlocking his brother (Barney) and friend (Nekot) as well. Barney is a Monroe police officer and Nekot works for (who else) Lance.
It leaves a disturbing image to see a grown man – aka Late Show – “wiping” himself down with a huge pile of napkins from the restroom while enjoying a nice cup of Joe at Starbucks with the group. Yes everyone had soggy bottoms from the workout, but is there not a more suitable place for that (like nowhere)??
We need more HCs for PreKB workout @6:15am. We have extra KB’s and sweet tunes to get everyone warmed up.
Horsehead for Double E
8 Iron Men, dedicated to moving cold metal around for an hour, attempted to complete Olympus’ First test of power, strength, endurance and yes…CARDIO. It was our first addition of The Olympus Poster of Pain
The Thang:
The overall goal is to see how fast each of us can make it through the list of exercises below. With a few modifications along the way (Thanks to our resident scientist/specialist) on proper form, all our guys were able to finish the list below in 60 minutes or less.
Olympus Poster of Pain
1. 40 Burpees
2. 50 Upright Rows
3. 75 Deep Kettle Bell Squats
4. 75 Selection Standard Merkins (STRICT FORM)
5. 100 Side Straddle Hops
6. 75 Two-Handed Kettle Bell Swings
7. 25 LBC, 25 Flutter, 25 Dolly, 25 LBC
8. 60 Single Arm Kettle Bell Press
9. (7) 100 Yard Sprints
10. 60 Kettle Bell Lunges
12. 120 Plank Position Limb Abduction
13. 100 Renegade Rows
14. 100 Mountain Climbers
15. 10 Turkish Get-Ups
16. 50 Bicep Curls
17. 50 Tricep Curls
18. (7) 100 Yard Sprints
Total Reps:1,055
Total SPRINT Distance: 1,400 yards or 3/4 of a Mile
COT
Moleskin:
Amazing work out there today. At times it felt like we couldn’t breathe and lots of us were contemplating how to do the exercises when most had trouble breathing from all the O2 we were sucking down. It sounded at times like we were in need of an apparatus to help us with getting the O2 into our lungs. The fact that we were able to do so many reps in such a short period of time was….”Impressive, Most Impressive.” or ‘When I left you I was but a learner, now I am the master” – Vader
Not much mumble chatter being so O2 deprived so if anyone can remember some of the more entertaining moments of today please sound off below.
We’ve got a great core group of guys each week that are really making a difference ongoing at Olympus. Thank you all for stepping up each week and continuing to push us to do more. Without you, we’d have nothing. Gullah and I greatly appreciate everyone who posts with us and our core group is starting to gel into a Team.
Respectfully,
The Hoff and Gullah
To quote Escargot from Black Friday at Centurion, “It was cold, wet, and miserable.” Ok, not as wet… or not as cold, and it was 90 minutes later than a Centurion launch, so not nearly as miserable… So, call me dramatic, but I don’t believe the 10 PAX posting were prepared for this degree of PAIN; I bet they remember today as “cold, wet, and miserable.”
So, with YHC having no perception of “too far right” or “too far wrong” we launched into the land of the cold, wet ground, for 60 minutes of gloom, on the ground and on our feet. And this is how it went down.
COP
SSH x20
Imperial walker x20
ArmCircles (golfers grip) Up x20
ArmCircles (golfers grip) Down x20
Merkin x15
Carolina dry dock x15
CDD Crunch (demo- knee->ARM + Opposite) x15
Squats x15
MOSEY TO Far Football Field
FIELD DASHES
End Zone to End Zone Let’s Get It!
50 yard Lunge Walk -> 50 yard Sprint
50 yard Karaoke Left-> 50 yard Karaoke Left
50 yard Backwards Run -> 50 yard Sprint
REPEATO
50 yard Lunge Walk -> 50 yard Sprint
50 yard Karaoke Left-> 50 yard Karaoke Left
50 yard Backwards Run -> 50 yard Sprint
Mosey to the Practice Soccer Field
Modified Jack Webb
Merkins
– 1 merkin / 4 arm raises -> up to -> 6 merkin / 24 arm raises
Squats
– 7 deep squats / 4 standing arm raises -> up to -> 9 deep squats / 36 standing arm raises
Finale Merkin
-10 merkins / 50 arm raises
Mosey to the Wall
Take a Seat
Wall Seat Cycles
-Round 1 Normal , 60 secs – Rest 10 secs
-Round 2 Normal , 60 secs – Rest 10 secs
-Round 3 Normal , 60 secs – Rest 10 secs
-Round 4 Arms Out, 60 secs – Rest 10 secs
-Round 5 Arms Up , 60 secs – Rest 10 secs
Partner Up
Partner Plank + Decline Merkins x10 -> Flapjack
Partner Plank + Decline Merkins x10 -> Flapjack
Paddie Cake Merkins x 10
Paddie Cake Merkins x 10
Mosey to the Track
-10 Burpees OYO
SLED AND ANCHOR
-> Push/Sled: P1 down, p2 back 50m
-> Pull/Anchor: P1 down, p2 back -50m
DEEPER
-> Pull/Anchor: P1 down anchor, P1&P2 sprint to benches, 20x Dip, Sprint back to track, p2 back anchor -50m
-> Burpee Sprint: 10 burpees OYO, sprint to the benches, 20x dips, sprint back, 10 burpees OYO
Mosey to the Curb,
MARY ROULETTE x15 Reps each
– Dolly
– Rosalita
– LBC
– Freddie Mercury
– Protractor
That’s all folks!
Announcements (New Thurs Moderate coming soon; talk it up)-> Name-o-rama -> BOM
YHC was quite impressed with each individual present, and pleases to have two FNG’s come our way. CropDuster (YHC’s future Bro-In-Law) and Succup (spelled creatively by YHC, only to mask the real call out that he was EH’d by his wife’s BOSS(!) Hopper) showed up in a big way, despite Hopper’s hazing of Succup by not telling him to wear gloves (on a wet cold day). Hopper also gets the nod for “Q’s Achievement Award” for being at the front of the pack consistently. All others did not disappoint. STRONG SHOWING MEN!
It was cold, wet, and miserable. Eight dedicated men showed up to celebrate the birthday of the centurion. YHC must admit, I would not have posted if I had not already requested to Q.
The Thang;
Mosey to the East parking lot
SSHs- 30
Merkins- 10
Imperial Walkers- 20
Mosey to Carmel Commons
Split into two groups
Group one head up and do 10 burpees
Group two 10 Merkins and head up
Alternating at top and bottom,
20 Carolina Dry Docks
20 squats
15 Diamonds/15 Wide arms
30 LBCs
10 Merkins, 10 Dry Docks, 10 burpees
YHC had an escalating plan in mind which quickly fell apart.
Mosey to the Fifth Third bank drive through.
Merkins-20
Mosey to the Wells Fargo drive through
20 Knee Ups
Mosey to School Entrace
Peoples Chair
Rinse and Repeat
YHC made a solid attempt to keep the Pax dry, but one can probably guess what comes after the hand off to Runstopper.
• Partner up (size doesn’t matter) under the entrance at CCHS
• Wheelbarrow 100 ft (down stairs, to road)
FLAPJACK
Run to lower practice field. Line up along imaginary line for suicides.
Set #1:
• Sprint ½ length of field, back to start
• Sprint full length of field, back to start
• Sprint full length of field, back to start
• Sprint ½ length of field, back to start
Set #2:
• Lunge walk to mid field, bear crawl reminder of field.
• Repeat
Climb out of the muddy practice field to parking lot next to football stadium.
Partner up with same partner
2 Sets:
Partner Touch Mirkens x25
Partner Touch Squats x25
Partner incline Mirkens x25 (partner 1, plank; partner 2 incline Mirkens with feet on back of partner 1) FLAPJACK
Done.
Naked Moleskin:
RS
• Running the stairs at Panera offered a bit of relief from the downpour, but trudging through the lower practice fields proved to be a #soggybottomboys remix. #NASTYNASTYNASTY
• T-claps to those who have been a part the past year at #Centurion, it has been an honor growing this site and watching each man become stronger in body and soul! – Runstopper
Escargot;
T-claps to Runstopper for assisting with access to the solid location that is the Centurion.
T-claps to Chelms for keeping the Centurion going through all my time on IR.
T-claps to all the Centurion pax for stepping up and continuing to throw new twists to our pain.
I look forward to the year to come. Aye!
COP
See THE THANG
THE THANG
The entire workout was a COP…
Mosey to a central location where we could stand athwart
SSH X 25
10 BURPEES on your own (oyo)
Run in Place (RIP)
MERKINS X 10 in cadence
RIP
9 BURPEES oyo
RIP
SQUATS X10 in cadence and slow
RIP
8 BURPEES oyo
RIP
WIDE ARM MERKINS X10
RIP
7 BURPEES oyo
RIP
Carolina Dry Dogs X10
RIP
6 BURPEES oyo
RIP
PLANK X 120S rt leg high, lft leg high…(Pax favorite)
RIP
5 BURPEES oyo
RIP
REVERSE LUNGES X10 EA Leg
RIP
4 BURPEES oyo
RIP
Cumberland County Viaduct X 10 EA SIDE
RIP
3 BURPEES oyo (Q cannot count, so after skipping this, added it after doing 1 Burpee below)
RIP
PLANK 60S
RIP
2 BURPEES oyo
RIP
LOW SLOW SQUAT X25 in cadence
RIP
1 BURPEE oyo
RIP
GOOD MORNINGS X10
JACK WEBB PYRAMID 8 & 24
REPEATO ALL ABOVE IN REVERSE, ASCENDING BURPEE COUNT, ORDER (NO JW PYRAMID)
MOSEY TO MUD PIT
MARY
SSH X25
COT
Nameorama with 16 pax posting in the miserably cold rain
BOM
Young Love delivered a nice prayer.
MOLESKINE:
WOW, it sure was wet in the gloom! Too wet even to schwing the iron pre-beatdown. Sixteen dedicated men posted knowing that, for 45 minutes (possibly 42 minutes), time would tick slowly. As the Pax readied themselves to mosey, it was noted that Header was donning a very nice rain suit. This would only be outdone by TR (Gorton’s Fisherman) who, YHC is convinced, at some point must have spent time with the men of Deadliest Catch. YHC was glad that Brown was able to locate the pax as the “under cover” location wasn’t typical nor easy to find. Maybe he was in search of coupons for fellow Pax. Thanks, Brown!
The Pax reached O2 deprivation partially from the beatdown but also, for some, from their rucks repeatedly smashing against the backs of their heads…#hemotoma. YHC noticed that some pax were looking for a more manly experience by standing where the rain would hit them a bit harder (Young Love) while others looked for greater comfort via door matts to kneel on while doing Jack Webbs and CCV’s.
Great ladder work, gentleman! Thank you for the opportunity to lead this morning. Please keep coming out to Kevlar as others might benefit from your second F more than you realize.
Aye!!