Area 51 – Open for Business

Area 51 – Open for Business

35 men — and young me — gathered in the gloom.

 

89 QIC

Side straddle hop x20
Merkins x15
Little baby crunch x20
Imperial walker x20
Dolly x15 PRR (Providence Rd Run)

Burpee Ladder
– Burpee x7 – Little baby crunch x15
– Burpee x6
– Side straddle hop x15
– Burpee x5
– Merkins x10
– Burpee x4
– Mountain climbers x10
– Burpee x3
– Dolly x10
– Burpee x2
– Standing lunge x15
-Burpee x1
– Imperial walker x20

The Shore QIC
Sprint repeats followed by
1) Shoulders: In a squat, 20 military counts of arm flaps, Front-to-Back,
Up-and-Down, Circles
2) Mary: 20 military counts of slow bicycle, Flutter, Dolley, Mason Twist 3) Plank-O-Rama: Regular, Left arm high, Left leg high, Regular, Right arm
high, Right leg high, Regular, Elbows, Regular, Left arm high, Crunching
reps, Right arm high, Crunching reps, elbows (30 count)

Proclivity-
Fireman’s carry, Karyoke, Lunge walk, Backward run, Leap Frog

Playground Stations (45 seconds each ’til failure):
Box Jumps, Merkins, Plank, Flutter, Lunge Jumps, Pull-up Burpees

Joker QIC

Circle it up… F3 medley

Trail run

Field work

Circle it up… little Mary

Plank-o-rama
COT

Moleskin –
1) After wearing down in the heat with a long run, there were not too many happy birds circling the wings at the end of Shore’s Shoulders.
2) Plenty of FNG’s (and one 2.0) stepped it up to brave the veterans
workout. Next week they’ll have no choice but to embrace the pain.

3) Joker and the new guys / injured guys had some fun and pushed it pretty hard.  Though I must say that our Dolly’s at the end were, in a word, hideous.
4) F4 (Fitness, Fellowship, Faith, and Family) scheduled for August 4, 4pm at The Shore’s house for Area 51 Pax. Workout the whole family, then enjoy a cold one by the pool. What more could one ask for.

The Prowler’s Life Lessons

Seven Pax issued forth from the Gloom for the downPainment.

 

THE THANG

Warmup

  • SSH x 30
  • I-Walker x 30
  • Squat (Low and Slow) x 30

 

Century Set

  • Merkins x 100 (5 min cap)

 

Main Course

  • Overhead Tire Walk x 100 yards
  • Jacob’s Ladder with tire (x7)
  • Prowler x 4
  • Back Flyes (w/ Tire + 50 lbs) x 2-3
  • Woodchoppers (w/ Tire + 50 lbs) x 2-3
  • Grab Bag in queue: Flutters, LBC’s, Merkins, Walking Merkins, Hairburners
  • Overhead Tire Walk x 100 yards
  • Swing Set Knee Ups
  • Ab Weasel
  • Overhead Tire Walk x 200 yards (mileage may vary)

 

COT

 

MOLESKIN

  • After a month of breaking in the HS parking lot, the Pax moved out to conquer new territory, with a lengthy visit to the [INSERT MANLY NAME HERE] Hill and a quick stop by the playground for core work.
  • The addition of a tire to a Jacob’s Ladder burns the legs and lungs in exciting new ways.  Sure to be back.
  • The Prowler teaches a valuable life lesson:  Be authoritative and you will be rewarded.  Be tentative and you will be punished.  The only thing worse than getting the Prowler moving is getting it moving again after stopping half way….
  • ….not that The Shore would know.  He nearly caught the parking lot on fire, with sparks shooting from the skids in all directions. And then, when no one was there to run it back, he turned it around and ran another leg.  None too shabby.
  • Tclaps to Skunk Works FNG, and ironically named, Thin Crust.  This beef eater has seen a blocking sled or two in his day.  Strong showing.

 

That is all.  Aye!

F3/Death Valley — Just for Fun

21 men gathered in the gloom for a Death Valley beatdown. 

The Thang

Warm up lap around to track

Circle of Pain

-SSH X50

-Merkins X40

-Squats X40

-Mini-Mary… Flutter / Dolly / LBC

-Imperial Walker X25

Indian Run

“Field Work”

-Bear Crawl with merkins

-Sprints

-Back Pedal

-Karaoke

Jog to Bleachers

-Dips — 4 sets of 25

-Misc — Squats / People’s Chair

 

Run Back to Track

-Plank-0-rama

-1/8 mile sprint, with burpees

-1/8 mile sprint, with merkins

Circle Up… mini-Mary 

 

NakedMan Moleskin

-McGee made an appearance at Area 51… good to have him… we all felt very slow trying to keep up with his vapor trail

-Not much chatter in the PAX today, but we were suckin wind a lot

–

Down Range – Punch in the Mouth of Wilson

2 Pax planted the VSF in the Mouth of Wilson, VA, for a down range downPainment.

 

THE THANG

Warm up

  • SSH x 30
  • I-Walkers x 30
  • Mountain Climbers x 30
  • 1 mile run

 

Main Course

  • Jacob’s Extension Ladder (1 – 10)

 

3 minutes of Mary

  • LBC’s x 30
  • Low Flutter x 30
  • Oblique Crunches x 30 (L / R)
  • Heels to Heavens x 30
  • Dolly x 30

 

MOLESKIN

    • The Pax ventured into the hills to the Mouth of Wilson, VA, for a Father’s Day, bulls only weekend with the 2.x’s.  After hitting the VA Creeper on Saturday and running with the Wild Ponies at Greyson Highlands State Park on Saturday, it would have been a shame not to put the hills to good use before clearing “town.”
    • The Hill of choice was approximately a quarter mile in length and about 80 ft in elevation gain (according to the Suunto).  Lots of loose gravel….the speck you see in the distance at the top of the hill is TR 2.3.
    • The Pax was feeling their oats and pulled the extension ladder out of the shed–up to 10 burpees.
    • Mouth of Wilson clocks in around 2500 ft above sea level but was strangely short of O2 yesterday morning.

 

F3 Death Valley

Aye –

13 Faithful planted the vsf for this weeks installment of Death Valley –

The Thang:

Jog track

Side straddle hop x35

Imperial Walker x25

Shoulders (warmup)

Merkins x20

Jump squats x20

 

-Field Work-

Walking lunges

Bear crawl

80% runs

Karaoke

High knees

Butt kickers

Backward run

 

-1/4 Track work-

Merkins x20

Mountain climbers x20

LBC x20

Burpees x10

 

Wide arm Merkins x20

Squats x20

Scissor crunch x20

Burpees x10

 

Jumping lunges x20

Diamond Merkins x20

Flutter kicks x20

Burpees x20

 

Plankorama throughout / 6+ minutes of Mary

Stone Cold Waltz

The VSF found easy purchase in the soggy soil and ten men gushed DNA from every pore.

 

THE THANG

Warmup

  • Jog two laps
  • SSH x 29
  • SSH x 1
  • Half Burpees x 30
  • Mmmmmm….errr…..k….inn…..ssss  (SLOW) x 10

 

Century Set

  • Jumping Lunges (aka Mary Katherines) x 100 (5 min cap)

 

Circuit City – 2 Pax

  • Herniators (Tire Flips) x 1 min
  • Broad Jump Burpees x 1 min

30 sec rest

  • Pull Ups x 1 min
  • Suppine Pull Ups x 1 min

30 sec rest

  • Farmer Carry (2-50lb buckets) x 1 min
  • Bear Crawl x 1 min

30 sec rest

  • Sit Up Med Ball Toss x 2 min

30 sec rest

  • Dumbbell Punches, Standing x 1 min
  • Dumbbell Punches, Suppine x 1 min

30 sec rest

  • Hairburners x 2 min

 

6MOM

  • Knee Ups x 20
  • Farrokh Bulsara x 20 (Forward)
  • Farrokh Bulsara x 20 (Backward)
  • Heels to Heaven x 20
  • LBC x 31
  • Premature COT-ulation
  • Mason Twist x 50

 

COT

 

MOLESKIN

  •  “In cadence” means different things to different Q’s.  There’s the syncopated, scat stylings of Quarter Pounder who, on his first Q, sounded more like he  was reading yesterday’s Powerball winners, than calling cadence.  There’s the engineering precision of YHC, whose (if I may) line-dancing mastery and mad marching band skills make cadence second nature.  And today we were treated to Stone Cold’s lilting 3/4 time, waltz-like cadences, where a single merkin is executed in three beats….
  • …..which may explain his inability to inflect on his intended last rep.  Stone Cold went Frank Costanza and stopped short at 29 on the SSH.  The unresolved chord was too much to bear and we cranked out another one.  Strong work, fellas.
  • T’Claps to the Pax this morning for knocking down the 100 jumping lunges in short order.  Everyone was planked in under three minutes.  One hundred may not be enough next time….
  • For future reference: broad jump burpees on wet grass may land you on your six.  Just sayin’.
  • YHC’s compacted ear wax led him to believe the Q had signaled completion of our six minutes of Mary, when in fact we had only completed five minutes.  An embarrassing premature COT-ulation….apologies–that’s never happened before.

35 men planted the shovel flag at McKee Road Elementary for a downpainment on the weekend.

Hoover QIC

Warm up with 1.8 mile jog to Providence Road and back

Human Caterpillar pushup thing, needs some refinement

Burpee Pyramid

Wall Work

– Balls to wall x3

– Mountain climbers with feet on wall x20

– Decline Merkins on wall x20

Harley QIC

Mini Tabatas (20 sec on, 10 sec rest, x8)

– Jump Squats

– Mtn Climbers

– Sprints

6 Minutes of Mary – LBC, Rosalita, Low Flutter, Bicycle, Mason Twists, Planks, Peter Parker

Field Work – sprints, 50 percent, 100 , etc, backwards run

Star Fish (20 x at each pole)

– Scissor Crunches

– Squats

– Stagger Arm Merkins

– LBC

– Burpees

Moleskin

Nice work to see lots of the rookies return from last week. Today was a full-scale beat down, keep coming back…it does get easier. Joker said this is where we discuss feats of strength in the Backblast…just finishing was strong. T-claps to Shore and Donkey Kong with the rucksacks and nice job to 12 year old shamwow 2.0, he has some wheels.

Harley

F3/Backblast/Death Valley – 6/6/12 – In Need of a Map

Despite the gloomy weather outside now, 18 of the Faithful gathered for a crisp, beautiful morning at the campus of South Charlotte Middle School.

 

The Pax

Harley (QIC)

The Shore (RS)

Tiger Rag

Taser

Monkey Joe

Hops

Donkey Kong

Slapshot

Sparky

Stone Cold

49er

Countertop

Callaway

Quarter Pounder

Lost Weekend

Carry Swan aka Run Blocker (that’s a strong nickname to live up to)

William Henderson aka Jamboree (Boy Scout reference)

Jonathan Miller aka Grasshopper (Tae Kwon Do reference)

 

The Thang

Run to Baseball Field for Warm-Up

– Side Straddle Hop x33

– Mountain Climbers x17

– Diamonds x7

 

Run to Football Field for 6 Minutes of Mary

– Knee Ups x15

– Little Baby Crunch x20

– Mason Twists x20

– Low Flutter x20

– High Flutter x20

– Dolly x20

– Peter Parker x20

– Parker Peter x20

 

Run to Baseball Fields for Circuit

– Dips x20

– Donkey Kicks x20

– Run up Stairs, Merkins x20

– 3x Total

– Planks

 

Trail Run

 

Swingset Fun

– Squats x10

– Decline Merkins / Knees to Chest x10

– Little Baby Crunch x20

– Repeat

 

Trail Run back to Hill

 

Abbreviated Jacob’s Ladder – 1, 2, 7…Tiger Rag has big plans for that hill.

 

Moleskin

– We got a full tour of the South Charlotte Middle School campus, and it was noted that I may need a map for my next lead…trying to keep it interesting. I think there are lots of possibilities at our new campus.

– Well done to The Shore sporting a 20 pound ruck sack, I think it might have actually slowed him down a bit or maybe he was just trying not to show off. Strong.

– Solid fellowship in the group today and good work to the FNGs from Saturday. Keep coming, it does get easier…kind of.

– Hope to see another big group on Saturday.

 

Harley

F3 Power

A baker’s dozen posted to flush the system and dispose of  the muffin tops.

THE THANG

Warm up

  • SSH x25
  • Merkin x 15
  • I-Walker x 25
  • AMRAP Burpees x 2 min.
  • A lap around track

 

Stations (Pair up, 2 min total per station, 1 min each exercise)

  • Hairburners / Hairburners
  • Tubing Curls (AMRAP, AFAP) / Dumbbell curls (25 lbs)
  • Seated Tire Pull (+50 lbs) / Flutter kicks
  • Med Ball Merkins (Hands ) / Med Ball Merkins (feet)
  • Inchworms / Mason Twist (35 lb)
  • Lunge Press / Lunge, Dumbbell Press (15, 20 lbs)
  • Pull Ups / Suspended Merkins

 

Mary

  • LBC x 30
  • Dolly x 30
  • Flutter x 30
  • LBC x 50
  • Superman Hold x 30 sec (x2)

 

COT

 

MOLESKIN

  • At 0500 YHC fielded a call from F3 noob Goat Cheese asking for a ruling on the F3 Rain Plan.  Verdict: In the event of rain, you get wet.
  • A51 perpetual War Baby Donkey Kong continues to impress at Skunk Works, giving Joker all he could handle on the stations today.  DK is one of untold dozens of Pax who answer the bell week in and week out and transform themselves into better men.  TClaps, my brothers.

 

 

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. 

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