F3/Area 51 – 6.2.2012 – The Day of the Rookie

F3/Area 51 – 6.2.2012 – The Day of the Rookie

39 of the Faithful planted the shovel flag and gathered in the Area 51 gloom for “Rookie Day.”

 

PAX

Callaway [QIC]

Joker [QIC]

Tiger Rag [QIC]

Slap Shot [QIC]

The Shore (Ruck)

Donkey Kong (Ruck)

O’Tannenbaum

Taser

Quarter Pounder

Stone Cold

89

Sham-Wow

Hops

Flair

Short Round [War Baby]

Counter Top

Pretty Boy Quarterback

Monkey Joe

The Tickler

Chris Tassy (FNG)

Brent Horam (FNG)

JC Baysigner (FNG)

Bob Stone (FNG)

Leo Hanus (FNG)

William Henderson (FNG)

Jonathan Miller (FNG)

Eric Bernier (FNG)

Andy Thompson (FNG)

Greg Slayton (FNG)

Roger Nayle (FNG)

John Reid (FNG)

David Campe (FNG)

Kevin Fry (FNG)

Rob Carter (FNG)

Rob Goodling (FNG)

Five other PAX… names could not recall

 

The Thang – Veteran Workout

SSH x 25

Toy Soldiers x 20

Slow Groiners x 10

Merkins x 20

Jog to Field

Merkin x 20, 100 yard sprint

Military Merkin x 10, 100 yard sprint

Flutter x 25 (Hold ’em), 100 yard sprint

Diamond Merkin x 10, 100 yard sprint

Prison Squats x 20, 100 yard sprint

Plank to Elbow Merkins x 10, 100 yard sprint

Raise the Roof (1 merkin, 4 overhead air press; 2 merkins, 8 overhead presses….ladder up to 9 merkins and 36 overhead presses and back down)

Bear crawl x 50 yards

Walking lunge
3 sets
-Pull ups 10x
-Dips 20x
3 minutes of Jack with 10 count decline merkens after each
Jump ups 25x
Scissor crunch 20x
Jump ups 20x
Scissor crunch 15x
Run to rock pile – rock squats 50x
Run through neighborhood to lower field and upper field

 

The Thang – Rookie Workout

Run to lower field, one lap around field

SSH X 15

Merkins X10

Prison Squat X 15

Carolina Dry Dock X 12

Walking lunges 30 yards X 2

Flutter kick X 15

Dolly X 15

LBC X 15

Two laps around field

Walking lunge

Bear crawl with merkins at turnaround

Crab crawl with merkins at turnaround

Jog to upper field

Ab work

Modified beast with merkins, mountain climbers and burpees

Dips X25 and squats X15

Circle Up with full PAX… merkin, squats and burpees

 

MOLESKIN

– Rookie day was a success, with FNGs outnumbering the F3 veterans.

– Two workouts were led… one for vets and one for rookies. 

– No fancy stuff today for the vets… just meat and potatoes exercises, with sprints to clear the palate between courses [bad day to wear a ruck sack Donkey Kong and The Shore!].  We added another rung to the Raise the Roof ladder today, peaking at 9 merkins and 36 overhead presses. O’Tannenbaum is either auditioning for the Mime Power Team or he has arms of lead. Just sayin’.  With morale flagging as we laddered past 7 merkins, Tiger Rag had no choice but to go Jazz Hands on the overhead presses… dsperate times, desperate measures.

– For the rookies, the workout was probably slightly harder than advertised… but, the FNGs were strong.  We hope to see all of you back. 

F3/Dead Valley – 5/16/12 – Pallet-O-Rama

After being hypocritically evicted from our Death Valley (hereto referred to as Dead Valley), and forgoing the 16-man dump on the steps of the Siskey Y, the PAX set out for more adventurous terrain.

The PAX

Callaway (War Daddy)

Heinz (War Baby)

The Shore (QIC)

Stone Cold

Tiger Rag

Joker

Slap Shot

89

Sparky

Counter Top

Goose

Deep Dish

Harley

Nemo

2 others (stand up and be counted…)

 

The THANG

SSH 30

Raise-the-Roof

Grab-a-Buddy/Grab-a-Pallet – 1/2 mile

Pallet Flutter Kicks 40

Pallet Bicycles 40

Buddy Carry

 

Decline Push-Ups 20/Sprint

Lunges 20/Sprint

Decline Carolina Dry Dock 20/Sprint

Tricep Press 40/Sprint

Plank

Repeat

 

Squat Jumps 20/Backstop Climb

Tuck Jumps 20/Backstop Climb

Lateral Tuck Jumps 20/Backstop Climb

 

Through-the-Woods

 

Pallet Mason Twist 25

 

Grab-a-Pallet 1/2 mile

 

Jog/COT

 

The MOLESKIN

1. The lack of a home did not deter 16 men from embracing the early morning gloom for some hard work and fellowship.

2. Heinz continues to merit a new nickname weekly. After scurrying up the backstop like an anxious squirrel hoarding nuts for the winter (or is it a manic gorilla seizing the last banana on top of a jungle tree), do we call him Wookie, Nutsey, MonkeyMan, or Digit?

F3 / Skunk Works – BackBlast – 05-15-12

Twelve men issued forth from the gloom for the inaugural Skunk Works.

 

THE PAX

The Shore

Sparky

APK

Custer

49er

Heinz

Joker

Nibbler

Countertop

Slap Shot

Stone Cold

Tiger Rag (QIC)

 

THE THANG

Warm Up

  • SSH x 35
  • Runner’s stretch
  • Triangle stretch

 

Here Be Dragons

  • 100 burpees for time (10 min cap)

 

Stations (2 cycles)

  • 50 lb. sandbag carry x 100 yards, 5 sandbag burpees with overhead press
  • Slosh Pipe carry x 100 yards
  • Plank Pull x 50 ft, tire + 20 lbs (left, right, head first, feet first)
  • Upright rows x 15 (45 lb or 35 lb plates)
  • Merkins in queue (x 20), planks

 

Plate-O-Rama

  • Hairburners (Standard) x 2
  •  One-armed Hairburners x 2 (L, R)
  • One-legged Hairburners x 2 (L, R)
  • Hairburners (Std.) x 2

 

Little Mary / Stretch

  • Low Flutters x 25 (hold ’em)
  • Dolly x 25 (hold ’em)
  • Stretch-O-Rama

 

COT

 

MOLESKIN

  • Tclaps to the Pax for supporting the new workout despite the palpable feel of mutiny on the first call out…100 burpees for time, the first of many Skunk Works sets designed to have the Pax face their dragons.
  • Slosh Pipe 1.0 (4″ x 10 ft PVC, half filled with water) debut met with mixed results and goes back to the lab for fine tuning.  Solid concept, but can’t get the confounded thing to stay water tight.  Slosh Pipe 2.0 forthcoming.
  • Sandbag burpees ravaged the 10-mil bags and showered the Pax with sand on the press.  Back to the lab for testing on Sandbag 2.0.  Anyone in the Nation have, or have a source for, truck inner tubes?
  • How do you take a sublime exercise like the Hairburner (plate push) and make it better?  Take away appendages.  The Pax buffed the parking lot to a lustrous shine with one-armed and one-legged Hairburners.  Tclaps to Heinz (aka Wookie), who needed a longer runway, and Joker, who is, for my money, the fastest Pax on four limbs in the Nation.

 

F3/Skunkworks-Preblast.12/3/11-Kettlebell Session (Invite Only)

Gentlemen,

As a rule of thumb, the F3 Nation is not high on the belief that man requires props to get in shape. With that said, not all props are created equal. I own three intended for fitness (excluding cinder blocks): a jump rope, a pull-up bar, and a kettlebell. The kettlebell is one of the most effective props that I know and training with some combination of the three is a no-brainer. The goal behind its asymetric design and application is total body strength, cardio and flexibility…it’s more about connecting muscle groups than isolating beach muscles. Many of you will be familiar with some of the standard movements from our Spartan inspired “300” cinder block workouts like swings, cleans, presses and get-ups. Because I am a fan of these things and believe that you soon will be, we have set-up a kettlebell training session (that includes your very own kettlebell) with local strength, speed, flexibility, and MMA trainer and kettlebell guru, Chris Frye aka Pitbull. 
If you are interested learning how to use a (~30 lbs) kettlebell and taking it home, then you need to 1) respond with your commitment via comments below or email to me by November 16, and; 2) mark your calendar. You will not be disappointed. We will then place an order to purchase these things at wholesale in time for the session. Think of it as an early stocking stuffer. If enough guys respond, then we can even rollout BYOB (bring your own bell) workout days from time to time in the future. 
___
All F3’ers from all tribes are invited. This is a one time event. If you are not interested, just plan to join your usual group at your usual location.
___
Logistics…
Date: December 3, 2011
Time: 0650-0800
Place: Myers Park AG parking lot
Cost: $35-40 (volume will determine…huge discount to retail)
___
Kettlebell blog…some of their benefits
http://www.riversidekettlebells.com/2009/03/top-10-benefits-of-kettlebell-training.html
___
Tango Delta

F3/Area51 — BackBlast.9/10/11

The virtual shovel flag was planted and The Faithful gathered for the first time at Area 51.

The Pax:

Joker

Hoover

Chad Young

Alex Browning

Derek Martindale

Troy Bear

Doug Banks

Scott Banks (WarDaddy)

Mark Gustafson (WarDaddy2)

Jeff ?

 

The Thang:

Warm up
– Side Straddle Hops
– Merkins
– Flutter kicks
– Little baby crunches

Lap around the field

Cone drills
– Merkins
– Mountain climbers
– Carolina dry docks
– Lunges

Run to playground
– Pull ups
– Dips
– Jump ups
– People’s Chair

Field work
– Fierman’s carry
– Bear crawl
– Crab crawl
– Plankorama

Trail run
– Jump ups
– Decline merkins

Naked Man Moleskin:

–  TClaps to everyone that participated in the first Area51 workout.  Cardiac arrest and severe muscle pulls were averted [barely], and many laughs were had.

– TClaps to Scott Banks and Mark Gustafson… our co-WarDaddys at age 53.  And speaking of “the Banks”… F3 now has all three brothers participating in F3… Alan [“Tryon”], Scott [FNG] and Doug [FNG] 

-TClaps to Alex Browning’s hair… not a hair out of place when he stepped out his car at 6:45AM.  

-F3 nicknames for Area51 participants to be bestowed on Sep 17. 

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