There will be lots of cuts today.
22 of F3’s finest gathered at The Maul to see if they had what it takes to make the Area 51 Fightin’ Aliens football team.
The Thang:
Mosey to the grass on Elm Lane, 4 lines like a team and follow your coaches lead through exercises.
SSH X20
Mak Tar Jai X 20?
Up downs on Coach Mic Check’s whistle X 20
High knees 20 yds Buttkicks 20 yds
Shuffle Left Then Shuffle Right
Carioca
3 point stance then fire off and sprint X2
Mosey back down to the lot for MM Q
Break up into 4 groups for
LINEMAN STATIONS
Station 1: Bear Crawl up and down the hill
Station 2: Partner push YHC’s car for 50 yards
Station 3: Fire out of 3 pt stance and squat walk for 20 yards
Staion 4: Fire out of 3 pt stance into one of the tackling dummies and push it for 10 yards
SPEED AND AGILITY WORK
3 cone spring- Catch a pass at the end
4 cone corners – Shuffle, Back pedal Shuffle and sprint-Catch a pass at the end
Long coe spring and carioca -Catch a pass at the end
Pax rotated through each stations doing different versions of Mary,(FLUTTER, MASON TWISTS, FREDDY MERCURY) while waiting for their turn to burn around the cones
PASSING DRILL
Line 1 = QB
Line 2 = WR
Line 3 = DB
GOAL IS TO CATCH A 20 YD PLUS PASS
If it’s a bad pass, guys in QB line do said exercise
Bad defense, DB line does said exercise
Bad hands, WR line does exercise
Coach called out exercises starting at 5 increasing to 12.
Merkins-Diamonds-Burpees-Jump Squats-Star Jacks-Squats-etc
Team Huddle
COT
Moleskin
Great work by all of the Pax today. Coach Mic Check and YHC were really excited to put this one on and we greatly appreciated everyone’s patience while we explained new exercises.
The inflextion in Coach Mic Check’s voice made it very difficult to tell when the Mac Tar Jai cadence was finished. Some pax stopped early, even more lost count, all of them were confused.
YHC wasn’t sure how well the the car push was going to work. Given the fact that this blast isn’t being posted from a body shop, we’ll chalk it up as a success.
The QB/WR/DB competition was a lot of fun. It’s pretty apparent that a lot of the pax used to spend some time on the gridiron back in the day. It was also apparent, that “back in the day” was a looooonng time ago for some of them. #leatherhelmets
Announcements
The 707 class of GORUCK will be departing on their journey at 10 PM on Friday. Location TBA.
Chipotle(FTQ) and Mic Check will be Qing next week. It’s going to hurt.
There are a ton of pax that frequent The Maul and are ready to step up to Q a half or a whole workout. Reach out to Mic Check or YHC and we will get you on the calendar.
New 3rd F workout starting at the Panera on Carmel and Hwy 51 after Centurion.
Sound off in the comments if YHC missed any announcements.
The Agony of Defeat
It wasn’t The Murph that defeated one pax this morning, but a rogue speedbump that jumped up out of nowhere (more on this in the moleskin). The shovel flag was planted and the pax jogged into the gloom for another edition of The Murph – named In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y. – killed in Afghanistan June 28th, 2005. The workout, which Murphy had called “Body Armor”, was one of his favorites.
The Thang
- Run 1 mile to McAlpine Elementary School
- 10 sets x (10 pull-ups, 20 merkins, 30 squats)
- Run 1 mile back to the shovel flag at Calvary
- Various exercises as pax return (LBC, flutter, IWs, superman, 1 legged flutters, Freddie Mercury, CCV, among others)
- Sprint relay – losing team does 15 burpees, winning team planks
Moleskin
YHC was doomed to make the backblast today. I must have been speeding, because the very first speedbump we crossed proved to be too steep for me and I careened into the asphalt. It was a picture not unlike the old videos from ABC’s wide world of sports – or at least that’s how I’ll remember it. While largely unscathed, a devestating injury to the pinky finger caused YHC to lose alot of blood through the workout – but I carried on! During the COT, Bananas informed YHC that for the low price of about $10 he could own a headlamp. Thanks for the advice Bananas!
Not long after the pax arrived at McAlpine and dove into the pull-ups, merkins, and squats, a CMPD patrol car pulled into the parking lot. He parked it just above the playground and sat for a good 5 or 10 minutes. Perhaps he was thinking about jumping in? More likely he was wondering why anyone would want to subject themselves to such punishment. Aye!
Not too much chatter from the pax today, except for maybe a few comments to YHC to “watch your step” or “don’t trip over this wall” (thanks Champagne for looking out). Strong work by all of the pax, particularly Joker, PBQB, and a few others that were first to finish! Well done!
Announcements
- F3 Dads Camp @ Camp Thunderbird – Aug 16-18 (see info on website)
- HDHH @ Vintners – 6pm, continue HDHH at “the Lodge” 7pm (speak up in comments if you have more info on this)
Big League “Q”
9 Brave souls rose up out of the fartsack on Saturday morning to submit some DownPainment in the Outland only to get SCHMACKED in the mouth by their opening “Q” Big League Chew. BLC had been planning this beatdown for a solid week and did not disappoint!
The THANG:
Mosey to the back parking lot of the middle school for some COP….
SSH X30
IW X25
Flutter X25
Dollie X25
Merkin X15
Parker Peter X20
Peter Parker X20
– Mosey – wait STOP – look at all this beautiful pavement with lines……
– Line up Shoulder to Shoulder and SUICIDE LADDERS (11s) in the parking lot:
Run the length of 2 parking spaces 10 burpees, sprint back and perform 1 side lunge.
Run the length of 4 parking spaces 9 burpees, sprint back and perform 2 side lunges.
6 parking spaces, 8 burpees, 3 side lunges etc… etc… until you reach the 20th parking space line and back equaling 1 burpee at the far end and 10 side lunges…
– Mosey to the benches for 10 jump ups & 20 dips X3
Q change and in comes “Z”
– Mosey back to the front of the school and duck into the covered lounge area and grab some rail…
Supine Pull-Ups Ladder style in cadence: X10, X8, X6, X4, X10!!!
Ditch the school and lets hit the fields looking for some nice turf.
As we searched, we not only found some really nice real estate to settle into but we also found Jack Webb!!!
– Jack Webb: 1 pushup / 4 air presses (aka jazz hands) all the way up to 10 / 40
Mosey 1/4 mile over to the High School because the field is open…
Rail Work
– Rail Slides (aka Plank Walks) Right around all 3 turns of the turnstyle.
– Once out hit the stadium stairs and run the bleachers to the top and back for 30 dips
– Rail Slides Left around all 3 turns of the turnstyle
– Run the Bleachers and back, plank and wait for the PAX…
– Joe Hendricks #2 (basically backwards bearcrawl) up the stairs (approx 10-15) and sprint back to the bottom of the hill where the VF flies and plank it up….
– On your bellies and an all out jail break to the flag for some Mary….
Moleskin
Great turnout yet again down in the UC. Much thanks to Udder and Grafitti coming down from Metro and EH’ing Hardwood and Electric Slide…. ES my man, hope you have some thick skin because haven’t seen nothing yet my brother and it only gets better. Hardwood, well enough said my man — keep bringing it. It was great to have you guys out there. Hopefully the 2 of you can make for the full hour next time and not have to pull up right next to COP. #alittlecarbonmonoxideneverhurtanyone
And seroiusly Grafitti, run 9 miles before you even post and get picked up on the side of the road???? #prefontainelike
There was plenty of chatter prior to launch and during COP but it was quickly silenced by BLC during when he followed it up quickly with suicide ladders. Brother, that was brutal and I wasn’t the only one waiting for the audible that never came. Fish Taco was out there flying though without issue as was Swiss Miss. Although, SM couldn’t catch the Fish all day long as FT kept asking for more. Not sure if SM brought something back from Swamp Rabbit that didn’t agree with him. Either way, awesome job out there you two #STRONG! I’m going to build a rivalry here yet even if Cotton Tail bailed.
Country Living, great to see you back and doing all the heavy lifting for the boys. Way to push everyone during the supine pullups after everyone else’s arms were rubbery jello and ready to quit. #justanotherdayofbailinhay
Special thanks to BLC for stepping up and leading us this morning. Keep coming guys, I promise it won’t get easier AYE!!! We’re growing in the short amount of time that we’ve been in operation and the word is spreading.
Until next time —
“Z” – out!!!!
11 is an unsavory number…..or is it a celebration?
The shovel flag was planted, and 29 combatants launched an assault on the DMZ led by first time Q – Jamboree.
The Thang:
Jamboree’s Q –
Mosey from Carmel Rd. Park to Church at Charlotte
Jog .3 miles around Church at Charlotte with 11 Lunges along the way
COP
Peter Parkers X 11
Merkins X 11
Mountain Climbers X 11
LBCs X 10
Russian Twists X 11
Mosey to brick wall beside church and partner up; size doesn’t matter
1st partner
11 wide armed merkins (civilian count); 44 shoulder presses while in the people’s chair
11 merkins; 44 shoulder presses while in the people’s chair
11 diamond merkins; 44 shoulder presses while in the people’s chair
11 CDDs; 44 shoulder presses while in the people’s chair
2nd partner goes around the church (.3 miles) doing the following:
Bear crawl one end
Karaoke far side of church, switching 1/2 way
Run around far end
Backward run (uphill) on the closest side back to wall. Plank when finished.
Flapjack. Rinse and repeat ( so each partner went 2x around church)
Hops Q –
Jog to Carmel Rd Park basketball court
11’s – Burpees & Monkey Humpers, running cross court in between
Plank when finished
Mosey to baseball field for 10ish MoM
Low Slow Flutter x 11
Dolly x 11
Heels to Heaven x 11
Rosalita x 11
Makthar Ndjiaye’s x 11
CCVs x 11
Plank for one minute
Jog back to lot for
COT
Moleskine:
So the theme of 11 was in honor of Campout (Jamboree’s 2.0) – it’s his 11th birthday today, thus, all exercises were in increments or multiples of 11 except for the LBCs in COP courtesy of brain freeze by Jamboree.
T-claps to Jamboree on his first Q. The pax was very silent, except Gangsta Mouse (more on that in a moment), as the O2 deprivation was pronounced from the get-go. Also strong work by Jamboree, Judge Smails, Barracuda and Gangsta Mouse for jogging in for DMZ. If I missed others – sound off in Comments.
Strong turnout for the last Monday in July; and the official, official farewell workout for Psycho T as he leaves for Colorado today. We will miss you brother, but look forward to hearing about your successes in planting the shovel flag all over metro Denver.
YHC was partnered with Hannibal, and in very short time – Hannibal has become somewhat of a beast – nice work partner.
Gangsta Mouse was cropdusting a good part of the circle during the Mary session. Pain added to pain #weekenddegasification
Great to see how DMZ has become a solid addition to the schedule for both Metro and Area 51. Solid group of pax continue to make it every week – aye!
Announcements:
F3 Dads camp at Camp Thunderbird – Aug. 16-18 for boys and girls. Check website for details.
3rd F workouts at 0630: Thurs @ Panera SoPark; Fri @ Chic-Fil-A Arbo; and 2 new workouts starting the week of Labor Day: Wed @ SBux-Piper Glen and Fri @ Panera Carmel Village
BRR training runs Thursday evenings – 7:30pm launch from Ben & Jerry’s on Fairview
Wiggler (Self-Led) – 6:00 am Tuesday
Yours truly remains on the DL (knee) – looking to return to Q the Wiggler Aug 27 (back to school!) In the meantime, feel free to Q yourselves – corner of Foxcroft and Roithwood at 6:00 am. If not, we’ll return from hiatus in August and resume our fellowship pace…
Fire in the hole!
After asking Honey Bee to take the reigns last week due to my self-inflicted injury, YHC was anxious to get back to active duty. Twelve men reported for some advanced field artillery training. It went like this….
Basic Training
SSH x 25
Mountain Climbers x 25
Peter Parker Merkins x 10
Side dips w/ KB x 10 (each side)
Jog with KB to Lower AO
Plank rows x 10 (right), sprint w/ KB to end of lot, 10 merkins, sprint back to start
Plank rows x 10 (left), sprint w/ KB to end of lot, 10 merkins, sprint back to start
2 hand KB swing x 20, sprint w/ KB to end of lot, 20 Mountain Climbers, sprint back to start
1 hand KB swing x 10 (right), sprint to end, 1 hand KB swing x 10 (left), sprint back to start
Mosey to Hamburger Hill
goblet squat x 10, up hill for 5 burpees, back down hill, goblet squat x 10
2 hand overhead press x 10, up hill for 5 burpees, back down hill, 2 hand overhead press x 10
upright row x 10, up hill for 5 burpees, back down hill, upright row x 10
1 hand press x 10 (left), up hill for 5 burpees, down for 1 hand press x 10 (right)
To the Landing Zone (lovely turf field) for 100 yd Partner Lunge Walk w/ KB
Partner 1 lunge walk w/ KB while Partner 2 sprints to end of soccer field, sprints back to partner and flapjack.
Partner 2 lunge walk, Partner 1 sprints to end, repeato until KB is walked to end of field.
YHC calls audible as we were short on time for a roundtrip.
Hammer Curl Century Set
Partner 1 AMRAP hammer curls until Partner returns from midfield sprint.
Flapjack until 100 total for the team
Sprint w/ KB back to other endline, sharing KB carrying duty by switching at midfield.
Mary (modified due to time)
LBC x 10 (in cadence) w/ KB
Flutter x 10 (in cadence) w/ KB press
Dolly x 10 (in cadence) w/ KB press
Jog back to home
KB dead lifts on repeat for 2 mins until 6:15 bell rings
COT/Ball of Man
Moleskin:
Great crew today, everyone was pushing for the entirety. Also nice to have some Foxhole FNGs today, I hope you will continue to join us.
Mighty Mite was cranking it up as usual today, making every second count before he hits GoRuck this Friday. Leading most drills, 45 lb KB to boot. Strong.
Honored to lead today, and good to be back in action.
Announcements
Check weekly email for new 3rdF events hitting the calendar
Best of luck to all Area51 pax participating in GoRuck this Friday PM. Head to Indy Park to support them as they depart for what is sure to be a tough night.
Um, You are doing that wrong….I think.
15 PAX, an all time high, showed up to the finest asphalt this side of I-485 to sweat out a kettle bell beat down. I learned a few things today. 1) A VHS tape is still useful 2) The workouts must at least be average since more people keep coming 3) I didn’t exactly know the proper form for Windmills (see carefully selected image for proper form).
The Thang
45 minutes of sheer terror done in 45 second increments with 15 second transition (AKA Rest), Rinse repeat 4x w/2 minute rest between.
2 Arm swing + catch + squat + don’t knock your teeth out
Sumo Squat Press L&R (done while in the squat position)
One arm swing L & R
Windmill Left and Right
Diamond Merkins
Curls L & R
Finish with a little Mary (LBC, Freddy’s, Protractors)
Moleskin
I audibled out of the wheel barrows early on to save time and confusion. I was limping around this morning wondering why I hurt so badly. Light bulb! I googled kettle bell windmill to see if I had properly instructed the PAX on correct form. Alas, I most certainly did not. I did have the part right about how we have to use a kettle bell for the exercise, that’s about it. My bad. I found a suitable image that shows just the right “angle” of the motion. Honestly, this is the best picture I found.
I am fired up to see new faces out there, it’s all about getting outside your comfort zone. If you want to try it and don’t have gear, show up anyway we always have extra. Also, taking playlist suggestion for the VHS.
Training Camp
18 men gathered this morning for a football-inspired training session.
The Thang
Squats X 30
Imperial Walker X30
Side Straddle Hop X 30
Merkins X 40
Field Work
-Karaoke 50 yards and back
-Karaoke [facing other direction] 50 yards and back
-Back pedal 50 yards and back
-Back pedal 50 yards and back
-Sprint 50 yards, jog back for recovery, 10 merkins at finish… rinse and repeat total of six times
-Sprint 75 yards, jog back for recovery, 10 merkins at finish… rinse and repeat total of four times
-Sprint 100 yards, jog back for recovery, 10 merkins at finish… rinse and repeat
At the Playground
-10 pull ups; 20 decline merkins; 30 dips
-Plank
-10 pull ups; 20 incline merkins; 30 dips
Mosey to parking lot
-50 slow squats
-LBC / Dolly / Flutter Kick
-Diamond merkins X 20
Mosey to field
-Bear crawl / crab crawl / bear crawl
Mosey to parking lot… finish with ten burpees
Moleskin
-Once again, Zip-A-Dee was the first in the parking lot.. what time does he show up… 0500, 0445?? Only he knows for sure. And when I rolled into the parking lot I think I heard him rockin out to the Indigo Girls this morning.
-On the other end of the spectrum was Deet… arriving at the workout with about seven minutes remaining… just kinda strolled into the COP and started working out. Not sure if you got your money’s worth today Deet… hope to see you back next week… maybe you should carpool with Zip.
-Lot’s of chatter during warm-ups today, but things go pretty quiet once we got into the sprints.
Base Camp – Partner Up, Size Doesn’t Matter
The Thang:
jog around baseball field (long way round) to centre field for:
SSH x 15
Merkins x 5
IW x 15
Merkins x 5
Perfect Mtn Climbers x 10
Squats x 10 (low slow)
Merkins x 6 (in case you thought YHC was going to stop at 5)
CDD x 10
SSH x 15 (why not?)
Merkins x 5
Mosey to bleachers
Partner up – size doesn’t matter
Partner 1 – 10 Merkins, 15 Dips, 20 LBC’s and 10 Supine Pull Ups
Partner 2 – Run round baseball field (the gravel path on the outside)
Flapjack then plank up
Repeato
While waiting for all PAX, 5 burpees on your own, wait we have more time? 5 burpees on your own, well if you finished early you must have the energy for 5 more burpees on your own (this might be Base Camp but there’s no standing around)
Mosey to Railing, plank walk up the railing, lunge walk down to football field
Partner 1 – backwards run to front (or back for those with energy), jog back to start
Partner 2 – 10 merkins, 10 LBC and repeat until partner 1 returns
Flapjack
Partner 1 – Karaoke to front (or back) of bleachers
Partner 2 – 10 slow squats, 10 something else (can’t remember)
Flapjack
Partner 1 – bear crawl to first football goal post peg then jog back
Partner 2 – 10 CDD, 10 Squirm
Flapjack
Mosey to parking lot for Mary
10 x slow flutters
10 x slow dolly
10 x slow rosalita
10 x heels to heaven
8 x mason twist
Moleskin:
Serious effort by the PAX this morning, more running than normal at Base Camp but done in intervals and everyone not only powered through but as PAX finished had seriously positive mumblechatter for those still pushing, well done folks, keep the encouragement flowing. Hops and Zip A Dee would have been proud. Robin Hood and Boomer leading the way for us younger folks (pretty much everyone in Area 51 is younger than these two) at 62, it was determined that Robin Hood is 2 months older but the consensus was that at 62 it really didn’t matter and that we all hoped to be out in the gloom at 62! Well done! Robin Hood and Pele showing noticeable improvement in only a short time with the pax, great effort. Dracula was looking slightly less sinister, especially on the track work. YHC couldn’t catch Deep Dish on the baseball field runs but I did try. Passport twisted ankles left and right and suffered in silence…a GRT in the making no doubt.
Announcements:
Passport is taking over co-site Q duties at Base Camp from YHC – T Claps for stepping up to lead with Smash and CMD.
YHC will be partnering with High Tide to start a Saturday Moderate intensity workout, location tbd, soft launch was this last Sat with hard launch this upcoming Sat. T Claps to High Tide for stepping up on that one.
F3 Dads at Camp Thunderbird event, more info on f3nation.com
Mall Cop has Area 51 T Shirts, ping him or meet him at a workout, he’s hoping to get them out of his car soon (T Claps to Mall Cop for organizing these awesome shirts)
Ascent – The Climb to the Top Starts NOW!
The soft launch for Ascent has now come and gone with 6 brave PAX starting off the group, no doubt this will grow as the word gets out there and more FNG’s and other PAX look to join this august group. Thanks to Hops for getting this kick started and also to High Tide though while not in attendance (DR at the beach but posted anyway #strong) who is co-Q’ing with YHC long term. Final T-Claps to Mall Cop for letting Ascent leverage the Rock facility and fantastic getting the group launched and COT together, thanks again brother #hugeinspirationtome
So after all of that, I’m sure it is already enough to make Tiger Rag shed a tear…
Jog to COT:
20 SSH
15 Merkins
20 Imp Wokkas
15 CDD
10 Perfect Mtn Climbers
15 Perfect Squats (slow count)
Jog to Picnic Tables:
10 Dips
10 Step Ups (total, not per leg)
10 LBC ‘s
Plank then repeato x 3
Mosey to small hill
Reverse Merkin ladder from 5
Partner up
Partner 1: Backwards jog half of soccer field
Forwards jog back
Partner 2: First round squats, second round the squirm
Repeato
On Hill – 10 Incline Merkins
Hand over to Hops
Indian run to baseball field
Positional baseball work:
Bear crawl from home to pitchers mound.
1 wide arm. Bear crawl from mound to home.
2 wide arms
Lunge walk to 1st base
3 squats
Lunge walk to 2nd base
4 squats
Bunny hop to 3rd base
5 IWs
Broad jumps to shortstop
6 monkey jumpers
High knees to left field
7 exploding merkins
Backwards run to centerfield
8 Parker Peters
Jog to left field
9 incline merkins
Mosey to rocks and grab one
People’s Chair holding rock straight out
15 overhead presses w rock
People’s chair
15 squats with rock
People’s chair
15 tricep extensions w rock
Drop rock
Jog to lot
15 line jumps L-R
15 line jumps forward-backward
1 minute of quick curb steps (now known as Canadian Riverdance in honor of Strange Brew) (ED: YHC thinks it should be against etiquette to have someone post something self depracating when it really comes from someone else)
5 MoM
Flutters
Dolly’s
Freddie Mercury’s
CCVs
COT
Moleskin:
Great work by the PAX today, especially notable Pele and partner Hair Band on the field work were pushing it hard and Loki was flying on the baseball field. Barqs told a story on the move the created the ambiance for an audible by Hops to do…what else, hopping work before hitting the Mary. Thanks again to Hops for the kick start.
Announcements:
F3 Dads camping opportunity at Thunderbird park, sounds pretty cool, more details on the F3nation.com main page
Ascent will figure out it’s permanent home and will be posted online and tweeted
GO RUCK team heads out this Friday, go support the boys as they step off or come back in, I can attest to how awesome that is and YHC plans to be at least at one or the other if not both