It’s All Fireman Ed’s Fault
18 strong pax got the weekend started off right with a downPAINment at Stonehenge on Saturday. It was a great start to the day and everyone worked their posterior’s off. Any pain felt or not felt…it’s all Fireman Ed’s fault.
The Thang
1.25 mile Little Baby Jog to the Premier Deck
20 merkins in sprinklers on the way
It’s all Fireman Ed’s fault
Gather pax at base of Premier Deck for Suicidal COP
Suicidal COP
COP exercise followed by run upa level, down a level and back up to base of next level
– SSH x 20
suicide up level 1, down level 1 and back up to base of level 2
– Imperial Walker x 20
suicide up level 2, down level 2 and back up to base of level 3
– Squats x 20
suicide up level 3, down level 3 and back up to base of level 4
– Merkins x 20
suicide up level 4, down level 4 and back up to base of level 5
– Squats x 20
suicide up level 5, down level 5 and up to top of deck
Plankorama
Partner up, size does not matter
P1 runs down two levels and back up to top of deck
P2 does LBCs until P1 finishes
Flapjack
Rinse and repeat with Squats instead of LBCs
Flapjack
Plankorama
Run down 2 levels
– People’s Chair x 2:00, hands over head for 1:30
Down two more levels
– People’s Chair x 2:00
Jog to soccer field for 6MOM
Mary
– LBC x 25
– 6 inches x 10 seconds
– Merkins x 12
– Dolly x 20
– 6 inshes x 10 seconds
– Merkins x 12
– Rosalita x 20
– 6 inches x 10 seconds
– Merkins x 12
– Greatet American Hero x 1 verse singing (Tclaps Hops)
– Merkins x 12
– LBC x 25
– 6 inches x 10 seconds
– Merkins x 12
1 mile Little Baby Jog back to launch point
Bonus Burpees x 10 before COT (Frehley’s Comet request but it’s Fireman Ed’s fault)
COT
Moleskin:
– Solid work by all. There was lots of running in this workout. I calculated total mileage of just under 4 miles.
– Respect. Welcome to FNG Grass Stain who at 22 years old worked a shift as a landscaper after the workout.
– RESPECT. Ice Cold representing old guys at 56 years old. Up near the front the whole time too. #Strong #wardaddy
– It’s all Fireman Ed’s fault.
Announcements:
– New 3rd F workout on Fridays at Carmel Panera.
– Young Life Mud Run on 9/28 at Whitewater Center.
– Check F3 site for announcements on Super Spartan and Fall Mud Run.
Silent Bob – Not So Silent After All……
32 Pax kicked the FS in the teeth and started the week the only way they know how: with a solid downpainment in front of the shovel flag at DMZ.
The Thang:
Mosey to the Church parking lot, down the hill, backwards run up the hill to COP
COP:
SSH x20
IW x20
Mosey to the breezeway for the modified Murph (kudos to Gangsta Mouse for the workout idea – it was a crowd-pleaser at Governator in June)
Partner up
Partner 1 runs a lap down the hill, around the church, and back up to the breezeway, while Partner 2 does dips x 10, merkins x20 and squats x30.
Flapjack and repeat 10x for a total of 100 dips, 200 merkins and 300 squats and ~2 miles of running
Mosey back to the parking lot for plank-o-rama (regular, right arm & leg high, regular, left arm & leg high, regular, six inches)
4 MoM:
Dolly x20
LBCs x20
Rosalita x20
Protractor
10 burpees oyo (crowd-pleaser)
Mosey back to the parking lot at the park for COT.
Close with Ball of Man and a strong closing prayer from Cuda.
Moleskin:
I appreciate the opportunity to lead such a fine group of men with a blend of Area 51 and Metro Pax. My original plan for this morning involved using the football field at Carmel Road Park. Once I realized how dark it was out there, I quickly called the audible to a variation of my favorite workout, the Murph. Credit goes to Gangsta Mouse for introducing this variation to the G spot pax in June. Hopefully you were all as smoked by the end as YHC was.
Announcements
3rd F workout on Wednesdays at the Starbucks located in the Trader Joe’s parking lot; 06:30-07:30. Busch & Skywalker on Q.
3rd F workout on Fridays at Panera Bread on Hwy 51/Carmel. Going through the book, Fresh Wind Fresh Fire. Purple Haze & Champagne on Q
New 1st F bootcamp workout, the Joust, has a hard launch of this Friday 9/20 at Charlotte Christian on Sardis Road
Mud run payments for transportation and refreshments were due at the end of August. Time to pay the piper if you haven’t already. It’s a long walk to Columbia
Mud run training options include Gauntlet on Fridays at 5:30 and Junction on Sundays at 6:15. Both are at Freedom Park
Lots of November CSAUP options, including Tough Mudder (11/2), Spartan Beast (11/9 – see the post on the site for F3 discounts and heat info) and Thunder Road ½ and full marathon (11/16)
F3 Wagon Wheel is your solution for long, slow distance runs to train for Thunder Road. Full training launches from the Captain Jack statue on Kings Dr and 4th at 6:00 on Sundays with half training launching 30 minutes later from the same spot. Don’t make Silent Bob run the half marathon training alone again #2ndFwaslackingyesterday
“I love the smell of [The Wiggler] in the morning!” **
Get out there tomorrow and Wiggle – fellowship pace – corner of Foxcroft and Rothwood Dr. 5:30 am…
** Lieutenant Colonel William “Bill” Kilgore, Apocalypse Now
Eau de Toilette
13 Outlanders gathered in the gloom for a countdown to pain hand delivered by Abacus.
Tha Thang
COP Warmup
-SSH x20
-Imperial Walkers x20
-Slow Squats x20
-Mountain Climbersx20
-LBCs x20
-Indian Run to field behind the MS
Ark Loader
-Bear Crawl down
-Sprint back
-5 burpees
-Kong Crawl down
-Sprint back
-5 burpees
-Crab crawl down
-Sprint back
-5 burpees
-Burpee Broad Jumps
Mosey to the ramps behind the school
-Walk the Plank Right up Railing 1
-Walk the Plank Left up Railing 2
-Lunge Walk final ramp 3
Indian Run MS to HS
Sevens
-Man Maker Push-ups 6,5,4,3,2,1,
-Supine Pull-ups/Inveted Rows 1,2,3,4,5,6
Pass off to Abacus
Mosey over to practice field for:
-Karaoke left across the field, karaoke right on way back
-Backpedal across field, sprint back
-High knees across field, butt kickers back
(Plank it up after each trip across & back)
Mosey over to the track for:
-Run 1 lap around track with stops in each “corner” for called exercise
–Corner 1 – Merkins x 10 IC
–Corner 2 – Squats x 10 IC
–Corner 3 – Wide-arm Merkins x 10 IC
–Corner 4 – Sister Mary Catherine’s x 10 OYO
Mosey over to soccer field & partner up (Size does not matter)
-Partner 1 sprint across field & back, Partner 2 does Merkins
-Flap jack
Rinse and repeat x 2 (w/ LBCs & Peter Parker’s)
Circle up for 6 MOM
-Dolly x 20 IC, Hold’em (crowd pleaser)
-Flutter x 20 IC, Hold’em
-Rosalita x 20 IC, Hold’em
-LBCs x 20 IC
Jog over to bottom of hill near launch point
-Everyone start on your belly, bear crawl up the hill & AYG to Old Glory for COT
Moleskin: The PAX got to experience Abacus’ special brand of pain this Saturday in the gloom and it was not something they’ll soon forget. A highlight of this morning’s beatdown was our exhibition tour through the stadium. The football stadium had the gates wide open this week for a group of volunteers who were picking up litter after Friday night’s big game. #F3Outlanders aren’t a shy bunch so we took full advantage of the open access. To our dismay the track had been recently resurfaced with some unknown substance with the malodorous quality of a papermill. After great debate about which PAX was at fault for the noxious odor we embraced the scent and hit the track for some running and painstations. We must have looked intimidating because a small cluster of civilians, who had been walking around the track, hightailed it around the other side and onto the bleachers as they saw our launch onto the raceway. We did manage to gain some fans as we moved, proven at our first painstation where we were met with cheers and encouragement by a group of onlookers. #F3PAXcelebrities Track work being complete the PAX moved back into the fields of the big green Gym for the remainder of Saturday a.m.’s fun. Great job by all.
Welcome to “Horsehead”, who’s name is derived from his Italian family ancestry (not) and to “The Conductor” Slicker’s 2.0 who has a love for model trains. #F3paintrain maybe?
No Smoke Boots, Just Heavy Metal
13 men rolled out of the fartsack and started the week with a strong downPAINment at the Foxhole. As promised, there was no running in this morning’s beatdown (only limited mosey’s for changing location). However, be careful what you wish for. When there is no running, there is more time for serious application of pain!
The Thang:
Mosey to adjacent parking lot for warm-up COP
– SSH x 30
– Forward lunges x 20
– Mtn Climbers x 20
– Backward lunges x 20
– Carolina Dry Docks x 20
– Side lunges x 20
– Merkin jacks x 20
Center of Field for real deal COP
Round 1:
– 20 Merkins
Round 2:
– 10 Merkins
– 20 2-hand swings
Round 3:
– 10 Merkins
– 20 2-hand swings
– 20 goblet squats
Round 4:
– 10 Merkins
– 20 2-hand swings
– 20 goblet squats
– 20 burpees
Round 5:
– 10 Merkins
– 20 2-hand swings
– 20 goblet squats
– 10 burpees
– 3 turkish get-ups each side
Total 80 merkins (including warmup), 80 2-hand swings, 60 goblet squats, 30 burpees, 6 turkish get ups
Bucket brigade:
– all KB in a pile
– everyone line up and first person picks up the first bell and passes it down
– each person does an upright row and then pass to next person (moans heard as Mighy Mites bowling ball made its way down the line)
– continue until all bells are at the other end of the line
– plank when complete
Audible called by special request of The Worm:
– PAX plank shoulder to shoulder
– pass all KB under the tunnel of love to the other end
– Rinse & repeat the other way (groans again when Mighty Mite’s KB came through)
6 Minutes of Mary
– LBC w/ KB above head x 30
– Dolly w/ KB press x 30
– Rosalita w/ no KB x 40
– Protractor called by QiC
– Cumberland County Viaduct x 20 per side (the PAX were so quiet at this point YHC lost count – there could have been 22 or 24 on one side, sorry if you are now lop sided)
– Mason Twist w/ KB x 20
– In honor of Big League Chew, 10 reps on your own of the Dolly-Flutter-KB Press (crowd pleaser)
Mosey up to the playground for AMRAP pull-ups for 4 minutes
Mosey to COT
Naked Moleskin:
– After Sunday’s training runs preparing for Thunder Road, YHC thought it would be a nice change of pace to do a “no running” version of Foxhole for those who don’t like running and those feeling a little burned out after long miles. It was a nice change of pace but YHC quickly learned that if you are not running, your other muscles get brutalized instead. But that’s why we are out here, right?
– After being an FNG at Stonehenge on Saturday, Grass Stain made his second post 2 days later at the Foxhole! I like the intensity! At 22, he has displaced Mighty Mite as the war baby in the PAX. Keep posting brother, we need you to keep Mighty Mite honest!
– There was only limited mumble chatter in the PAX today. It could have been the late night NFL game last night or Round 5 of the real deal COP, but things were quiet in the gloom this morning. The one exception was in COT when the PAX made a ruckus to show the Fitness Connection folks we can cheer too (and for much less than 50 bucks a month).
– Look out for Mighty Mite, Soft Pretzel, and Wingman taking commmand of the Foxhole in coming weeks. I see some serious pain in store for the Sons of Ballantyne.
Announcements:
– Young Life mud run
– F3 Nomad – on Sundays
– New Friday workout – Joust
– etc. etc. – see your weekly email for details
– over and out
The Rum Runner
Eleven Pax converged (over two heats) on the ABC parking lot for the hard launch of Area 51’s new Sunday morning run workout: F3/Nomad.
THANG
The route this week: The (LIttle Baby) Rum Runner: http://runmeter.com/456f4f844e93ed9f/Run-20130915-0615?r=e.
MOLESKIN
- Nomad is a work in progress, but here’s the concept: rotate Sunday morning runs around 4 different sites in the A51 AO. This week launched from the ABC at the Arboretum, hence the Rum Runner tag. Future sites are to be determined but a trail run at Beatty is out there, as is a run in Ballantyne. The idea is to have a different set start point each week–1st Sunday = X. 2nd Sunday =Y, etc. The Q for the workout will determine the course. Today’s Rum Runner course may not be the same as next time’s Rum Runner–or it might be. Depends on what the Q wants to do. (If there is one.)
- Until we get the rotations figured out, check the A51 webpage and twitter for preblast info for the meeting place.
- What’s the pace and mileage? It depends on you. It’s impossible to keep a diverse group together but it can be done. Yesterday the leaders doubled back on a couple of occasions to pick up the guys bringing up the rear. That may not always be the case, but it’s not unusual. Mileage yesterday was a little low, at 5.8 miles. We’ll probably shoot for closer to 7 most weeks. The Rum Runner course gives plenty of options to cut it shorter or stretch it longer depending on the individual’s needs. The Thunder Road guys might want an LSD. Others may be content with less.
- Heats. Most guys went off at 0615 yesterday. 49er and Bug went off at 0700 and Scissor Hands and Slim Fast doubled down with them. It remains to be seen if there will be a permanent 0700 heat, so be sure to check the pre-blast or twitter to make sure. Since 49er likes his beauty sleep, tweet or DM him about the 0700 time. I will be with the early birds.
- Regardless of which heat you choose, it’s probably a good idea to hide your keys OUT OF PLAIN SIGHT. Bug was the victim of teenage pranksters yesterday. Don’t let this be you.
Bug, Bath and Beyond
Putting the ‘S’ Back in LSD
In the days of the original Wagon Wheel singer, that S stood for “sergic,” as in “Lysergic acid.” Fortunately for us, it’s a much simpler, 4-letter word in F3 land: Slow. And we can do slow.
14 guys with 26.2 on their mind and 1 with 13.1 on his showed up at the Cap’n Jack statue very early (for a Sunday morning, anyway) for the first running of the Wagon Wheel.
The objective: run a long way (that’s L), pretty darn slowly, even if it’s hard to shut down your testosterone-fueled rabbit urges (that’s S), for some prescribed distance (that’s D). Egypt was told his job today was to “MANAGE THE FREAKIN PACE” (yes, in all caps), and Egypt doesn’t ignore things in all caps, so he managed the pace. The Slow mantra stems, in part, from OBT telling us it’s best to train with some long and slow runs, and OBT’s run like 3 (three) marathons, so Egypt listens to his advice.
He told the assembled baker’s dozen that the average pace would be north of 9 minutes, probably south of 9:30, and that he would not give chase to any rabbits that decided to break away. He kept his promise, thanks in large part to the steady partnering from Birthday Boy Uncle, Furyk, and (when he wasn’t sprinting ahead to catch up with the showoffs) Fishwrap, letting the breakaway pack do their thing. It’s a free country, and a Sunday morning, afterall.
Course was lovely (though those damn hills are still there), weather was ideal, pace was good. The breakaway pack reported finishing at 9-even, though they did inadvertently (or so they claim) cut the route short by about 1 city block at the end (it’s Brevard, not Caldwell, boys. Come on, the streets are even in ABC order uptown – even Uncle knows that). The instruction-followers finished their 13.08 miles in 2:01.:04, which is exactly a 9:15 pace. Exactly.
Pesci, Egypt considers himself redeemed from past transgressions now.
Word on the street is that Silent Bob posted for the half-marathon training run at 0630 (7.5 miles), only to find himself alone. Which brings to mind the ancient question: “If Silent Bob runs for an hour by himself and says something, does anyone hear it?”
Pleasure to lead you this morning, gents. Oh Dredd, next week it’s 14 miles, so you might want to get at least 1 in this week to prepare.
You Know There’s a Nice Field In Back Right?
The #F3DayZero shovel flag was firmly planted at the entrance to the McAlpine proving grounds as 18 pax gathered on this perfect Saturday morning. Only we didn’t take the entrance down to the plush field…YHC: “Follow me”…and after a very, very baby jog we circle up on the roughest parking lot in Area51, the soft grass in our sights. #cruelty
The Thang
Stagecoach Q:
- Short jog about 20 feet
COP
- 10 Burpees OYO
- SSH x 26
- 1 leg merkins x 15 (Right foot high)
- IW x 26
- 1 leg merkins x 15 (Left foot high)
- Protractor
- 1 legged Burpees 10 R
- 1 legged Burpees 10 L
- Plank walk along bench
- Diamond Merkins x 15
- Rinse and repeat
- Pull-ups x 10
- Dips x 20
- Rock curls x 20
- Rinse and repeat
- 15 heels to heaven
- 20 Peter Parker’s
- 20 Mountain Climbers
- 50 Flutters
Purple Haze Q
Partner up by similar ability then split up to form two teams. Two bags of poker chips. 15 dice. 6 pain stations set up about 40 yards from base. Each pax rolls a die and runs to the corresponding pain station based on the number rolled. Perform the exercise, run back to base and drop a chip in your team’s container. If you roll the same number two times in a row, run a lap around the 1/3 mile track before rolling again. After 20 minutes, the team with the most chips wins…the losing team gets punished.
Pain stations:
- Station 1 – 10 merkins, 10 stagger R, 10 stagger L
- Station 2 – 5 globe jumps
- Station 3 – 40 suicide drills
- Station 4 – 50 deep squats
- Station 5 – 15 jump squats, 15 knee tucks
- Station 6 – 15 diamonds, 15 CDDs
Time called. But no time for punishment (more on this in the moleskin). So all the pax run a lap, stopping halfway to circle up for some Mary:
- Dollies – 25 cadence, hold them, spread them, together, spread them, together
- Rosalitas – 25 cadence
- Russian twists – 20 cadence
Run the rest of the lap, up to the parking lot…end with 10 burpees OYO, just like we started.
COT – great send off from Header
Moleskin
- The McAlpine parking lot is very rough. It hurts. So YHC had the Pax doing regular burpees, one legged merkins and one legged burpees. Perfect day for gloves, if the pax had been warned to bring them. #Abrasions
- The protractor on the pavement was unsavory, especially the roll over to the 180 degrees position. #ToughOnTheVertabrae. At the call to get on your six, Tiger Rag started gathering pine needles, like he was making some kind of nest. It didn’t appear to help, as he skipped the 180.
- During gassers, some of the faster pax (or quick starters?) were moved back 20 yards to keep the group together. #missionaccomplished
- Strong work by all, especially Spackler and Radar. Must have been all the hydrating they did yesterday during #F3Golf.
- Good to have Joe B. (Straight Jacket), psychiatrist from STL, join us today.
- The dice game was unsavory…YHC rolled doubles and had to run the loop 3 times. #VegasBaby
- Soccer mom showed up about 7:50 to set up for the day’s soccer games…nothing like being kicked off the field early by a tomato with some well known soccer club. Where was Bulldog when we needed him? However, she did save the losing pax from the punishment: #KneeTuckBurpees
- Great group of guys at Day Zero.
– Stagecoach (with some editorial from PHaze)
Announcements
- New Sunday morning running workout (#F3Nomad) launching tomorrow morning (9/15). 0615 launch with Tiger Rag. 0700 launch with 49er.
- New Friday boot camp workout (#F3Joust) at Charlotte Christian. Stone Cold site Q. Launches 9/20 0530.
Cool Breezes and Tired Legs
(Posted by High Tide. Q and Backblast by Gummy)
-
SSH x 15
-
5 burpees
-
IW x 15
-
4 burpees
-
Air squats x 15
-
3 burpees
-
Peter Parker x 15
-
2 burpees
-
Parker Peter x 15
-
1 burpee
-
Partner up for Pullups. AMRAP unassisted, then partner assisted for 5 more.
-
Everybody run to the fence at the next field over and back to playground (100 yards total).
-
10 merkins
- Flapjack
- Partner 1: 20 split squat jumps (10 each leg)
- Partner 2: People’s Chair against dugout wall
- Flapjack
- 1: 10 Squat jumps
- 2: People’s Chair
- Flapjack
- 1: 15 merkins
- 2: People’s Chair
- Flapjack
- 20 step ups (10 each leg)
- 15 mountain climbers
- 10 air squats
- 5 burpees
- Run to the soft toss net and back (100 yards total)
- Plank til everyone is done
- Rinse and repeat
- LBC x 15
- Dolly x 15
- Flutter x 15
- Rosalita x 15
- Protractor
- Prairie Fire Mary x 6 for each partner
- Get to other goal line, stopping every 20 yards to do an exercise. Plank on other goal line.
- First time: 5 Carolina dry docks
- Second time: 5 squat jumps
- Third time: 5 Maktar Jais
- Fourth time: 5 calf raises
- Partner 1: To midfield, left sideline for wide arm merkins x 10
- Partner 2: To midfield, right sideline for jump squats x 10
- Back to end zone for 5 burpees
- Flapjack then 5 more burpees
- Partner 1: To sideline for diamond merkins x 10
- Partner 2: To sideline for split squats x 10
- Back to end zone for 5 burpees
- Flapjack then 5 more burpees
Area 51 2-Year Anniversary (Convergence?)
11 men braved the 60 degree temperatures to endure a beating at the hands of Slapshot and Salt Lick on this, the two year anniversary of Area 51. Joker noted that the workout was begun 2 years ago today – it was the one and only workout in south CLT for some time. Now there are 100-150 pax on any given Saturday at a myriad of workouts across the PIE CRUST (aka South Charlotte). This workout didn’t disappoint.
The Thang:
Slapshot first half
SSH x20
Burpees x5
Imperial Walker x20
Burpees x5
Squat x20
Burpees x5
Mosey to quarry and grab a rock
Curls with Rock x25
Run across field to parking lot and back
Squats with Rock x25
Field run plus 10 burpees and back
Plankorama
Triceps with Rock x25
Field run plus 10 burpees and back
Plankorama
Overhead press with Rock x25
Lunge walk/run across field 10 burpees
Lunge walk/run back
Back Scratchers x40
TR Thrust x45 seconds
Back Scratchers x40
TR Thrust x45 seconds
Jack Knives x20
TR Thrust x45 seconds
Return Rock and Run to wall
3 minutes of Jack with decline
Merkins x25
Wide arm x25
Diamond x25
Hand off to Salt Lick
Mosey to Playground and Partner up
Pull-up Set with partner tag merkins
Start at 15 (pull-ups and merkins), then 13, then 11 down to 1
Pax were amazed that such a thing would be requested of them???? DO IT and QYB!
25 Dips, 25 CDDs, 25 Incline Merkins
20 Dips, 20 Diamond CDDs, 20 Diamond Incline Merkins
15 Dips, 15 CDDs, 15 Incline Merkins
Mosey to soccer goal
Pax line up on each side of goal,
One man shimmies down the top bar while the other men hold the goal
O'(ld) Tannenbaum tested tested both his back strength and the the strength of the top bar
Deflection was way over code
Circle up for max merkins. Some did 50+, PBQ did 10 on his knees and called it good.
4 MOM 20 each
Dollies
Flutter
LBCs (per corporate)
Moleskin:
The fall weather was a welcome relief and the PAX seemed a little friskier than usual. YHC noted that it is a treat to work out with a smaller group. Happy Anniversary Area 51!!