24 men rolled out to The Maul ready to take on the unexpected beat down by a first time Q.
The Thang
SSH: 25 – slow so the rookie Q could count
Slow Squat : 10 – I’m a fan of good form
Merkin: 10 – See above
Stay in the circle for leg burns
Squat Jack: 10
Squat Punches (Aptly renamed to Miyagis by TR. Add it to the lexicon): 10-20
3X: I may have increased the number as we went along
mosey
Catch a Movie:
3 station 3 times through
Indian Run to Target
Round Robin of Merkins
3X Diamond – Carolina Dry Docks – Alternating leg up
Amounts are foggy
slow short mosey to the loading docks
Partner up for sprints and abs
Sprint to 1st speed bump, partner does bicycles
flapjack
Sprint to 2nd, partner does mason twists
flapjack
Sprint to 1st, partner does flutter
flapjack
Sprint to 2nd partner does 6′
flapjack
mosey – with some backpedaling
Wall sit
mosey
Run up LSD Hill 10 burpees, back down 3X
Moleskin: Thanks for the patience and support of the 23 men who endured The Maul. The circle with jump squats followed by Miyagis left our legs burning. It wasn’t easy to mosey after that. Our wall work had a lot of chatter which I can only assume means I didn’t make it challenging enough. Everyone did well and looked strong during all 3 sets. The Indian run was where the rookie Q was exposed. I should have heeded a senior Q’s advice and broken the group into 2, as a result we sloppily worked our way down to Target. Sorry boys, that’s all on me. I think the round robin of merkins that followed may have sealed my fate as a one hit wonder Q. I heard grumbling that sounded like “let’s throw the mic in a bathtub”. I will however work on my counts if there is a next time. The ab/sprint work that followed had a lot of pax pushing each other and LSD hill was a great finisher.
My apologies to the 3 or 4 names I didn’t get correctly. If anyone can clarify them please do.
Overall great work today and again thanks.
Mic Check
First Q at Centurion on Friday. Will bring a few oldies I learned from Metro pax (Six Mike favorite – Four corners, Hitman favorite – She Hate Me, Dirty McDeuce, and Burpee/Squat suicide ladder (bricks will be provided). Looking forward to seeing new faces.
Battling this multi-headed beast will be a true test of man.
Those brave souls who choose to accept this CSAUP (Completely Stupid And Utterly Painful) challenge present yourself at 0520 at Old Providence Elementary on Rea Rd (parking lot on left side of school). The beast will be unleashed at 0530.
In order to be battle ready pax living close to OPE (Hops, Run Stopper, Tiger Rag, The Shore, Monkey Joe, Stone Cold, Strange Brew, Frostbite..and several others) are challenged to run or bike to and from the workout. Do you accept? YHC in!
Head lamps optional
See you in the gloom.
Old Glory was planted firmly in the soft ground and 32 strong men joined up for some morning pain.
The Thang:
Stack em to the lower lot by the church.
SSH x 30
Mountain climber x 20
Imperail Walker x 20
Shore shoulders (in Squat position): Small Circles- forward x 10, reverse x 10, Large Circles- forward x 10, reverse x 10, In front x 10, Up high x 10
Partner Up/Circuits:
PT #1 run around the church; PT #2 KB Burpees until #1 returns; Flapjack
PT #1 run around church; PT #2 Good Mornings until #1 returns; Flapjack
PT #1 run around church; PT #2 Two hand swings until #1 returns; Flapjack
PT #1 run around church; PT #2 Should Press until #1 returns; Flapjack
Plank-a-rama (Hops Q’d, thanks)
PT #1 run around church; PT #2 Goblet Squat until #1 returns; Flapjack
PT #1 run arond church; PT #2 Curls until #1 returns; Flapjack
Stack em back to upper lot
Mary
Abs: Jack Webb version; 4 LBCs for every 1 Dolly; up to 32 and 8
Louganis x 15
Mason Twist x 20
COT
Moleskin:
YHC thought I’d bring back an Oldie but Goodie, known as Shore Shoulders (of course in reference to the toughest pediatrician we know). I hope you liked it if not complain to the inventor, The Shore.
Hops overheard an interesting comment in the gloom, “I thought I was in better shape than this”. Not sure the source. I think we have all said that before. Just goes to show that there is always room for improvement phyiscally, mentally, and spiritually. #ironsharpensiron
The Form Nazi (Tiger Rag) caught Brown swinging that KB too far between his legs and reminded him to stick those thumbs where the sun don’t shine. Always a great reminder TR.
Bulldog is human…(that doesn’t make sense). Seriously, we hope you didn’t damage the back, BD. Rest it, brother and get better soon. Joker’s cologne works wonders. #bengay
YHC hope you enjoyed the Jack Webb version for Abs. That one may return. #crowdpleaser?
Announcements:
Hydra Launch- Thursday at Ole Providence Elementary: 5:30am
Bring slightly used books to The Rock on Sat.
Wednesday workouts: The Maul and Death Valley
Compass Launch- Friday at 6:30am Chick-Fila Arboretum; discussion Chapter 1, The True Measure of a Man. (learn how to post in the rain, boom!)
15 powerhouses attacked the morning with a few merkins and stuff.
The Thang:
Warm up: 25 side straddle hop, 25 mountain climber, 15 merkin
Mosey to pull-up bars. Partner-up. 1 partner 10 pull-ups / supine pull-ups, other partner 15 squats. Flapjack and repeato 3 times.
Mosey to parking lot, 1 x sprint to other end.
Find a piece of hill oppositte: set of 11’s with burpees and little baby crunches. Cut short at 5 burpees – too easy for the bagpipe crew.
Mosey to benches. Grab some bench for 10 slow merkins, 10 slow dips. Recovery lap around park, wait for all to finish with feet 6 inches off the ground. Rinse and repeat.
Mosey to parking lot. Set up for Merkin and ab routine. 2 merkins, 10 abs, 4 merkins, 10 abs, 6 merkins, 10 abs, 8 merkins, 10 abs, 10 merkins, 10 abs, 8 merkins, 10 abs, 6 merkins, 10 abs, 4 merkins, 10 abs, 2 merkins, 1 minute on protractor with Freeleys Comet.
Mosey back for COT.
Moleskin:
Corner of Foxcroft and Rothwood – beginner / fellowship / taper pace – 5:30 am – rain or shine…
– KS
Fireman Ed took the lead as we audibled the entire plan due to the number and fitness level of the PAX, that being two, YHC and Fireman Ed (who despite the downpour still ran to and from the workout).
Jog to teachers parking lot:
SSH x 25
Merkins x 10
Fast SSH x 10
Squats x 10
CDD x 15
IW x 20
Fireman Ed leading the second half of the COP
Audible by Fireman Ed, jog to park (took the road, too many stories of fabled but non existent short cuts and given the rain we ran the road way) ~1 mile
Playground equipment to do 10 x pull ups, 10 x merkins, 20 x squats, run a lap of the parking lot repeato x 3
mosey to hill, run short burpee ladder hill to 3, mosey to road, jog back to school
where we planned to do Mary but realized that we had run out of time so straight to COT
Counting off goes pretty quickly when there is only 2 PAX, remembering Cottonmouth and Coal Miners Daughter in prayer.
Great work today by Fireman Ed, taking the lead in prep for his first official Q (likely Stonehenge, but we’ll get him to do a Base Camp in the near future I’m sure). Had fun in the rain and by the time we finished so had the rain. Who cares this is F3 and we don’t stop for no stinkin rain, if it isn’t hard it isn’t worth it.
Apparently the rest of the PAX took Tiger Rag’s usual advice and didn’t show up, many smelly fart sacks out there no doubt but at least I had Fireman Ed to push YHC pretty hard. Great 2nd F as well, the rest of you lost out.
See more of you in the gloom next week I’m sure…
The shovel flag was thought to have been firmly planted (but apparently not firm enough for the wind) and 35 of Area 51’s finest ventured forth in the windy gloom to make a downPAINment on the day.
The Thang:
Mall Cop Lead:
Run to the launch pad for COP (all in cadence): SSH x 30, Imperial Wokkas x 25, Merkins x 15, Mt Climbers x 15, Squats x 25
Run to the base of the hill at the soccer fields for:
Jacobs Ladder with increasing burpees from 1 to 7 at the top. Plank when done, Regular, left arm high, right arm high.
Run up & down the hill 5 times with squat jumps w/ knee tuck x 5 at top, merkins x 5 at the bottom. Plank when done.
Backwards lunge walk up the hill, backwards lunge walk down the hill x 2. Get in a low squat and hold at bottom when done
130 yard combo as follows: 30 yard bear crawl, 30 yard crab walk, 30 yard lunge walk, 40 yard burpee broad jump.
130 yard sprint back to and up the Jacobs ladder hill and 40 flutter kicks at the top on your own.
Handoff to Donkey Kong.
Donkey Kong’s Lead:
Mosey to field & circle up.
20 burpees on your own.
Plank.
Jack Webb ladder up to 7 and back down.
2-column Indian run to back parking lot/ball field area.
5 burpees on your own.
Split into groups of 5-6 for Parking Space Suicides – each group starts at the end of a parking row and runs out and back suicides to each white line up to 20 parking spaces. (Crowd pleaser)
Mosey over to baseball field, avoiding the ant hills.
Flutter kicks x 40 & 10-count hold, LBC
The return of Jack Webb’s – starting with 8 push-ups / 32 arm raises and working down to 1 push-up / 4 arm raises.
Run to picnic tables past the shovel flag (someone in the pax notices it’s been blown over by the wind) and the pax dishes out verbal abuse to Mall Cop as well as punishment. More on this in the moleskin.
3 sets of 10 jump-ups / 10 decline merkins / 10 LBC’s.
Plank.
Run back to start.
COT
Moleskin:
Another great day at The Rock as we have a strong pax of guys ranging from young 2.0s up to our war daddy Iron Horse. Welcome to our FNG’s IPTAY, Howard’s Rock, Sawyer, and Huck Finn. One would have thought that Tiger Rag posted with two Clemson names, however TR posted earlier at Stonehenge. IPTAY put forth a massive effort on his first posting and we look forward to having you back out for many more downPAINments in the gloom.
YHC thought I had firmly and securely planted the shovel flag when we first arrived on campus. However mother nature decided the wind was going to constantly blow and uprooted Old Glory during the middle of our workout. As we ran past one of our pax noticed and started yelling at YHC to drop and give them 50 merkins for punishment. However as we were running past the parking lot Skywalker noticed the railroad ties and thought it would be better punishment for YHC to throw one over my shoulders and run the rest of the way to the picnic tables and benches with it. Then the heckling commenced and YHC heard pax yelling to find some stones to throw at him before he’s crucified. Ah the love we feel and dish out to eachother! YHC thinks I would have preferred the 50 merkins.
Everyone loves it when Jack Webb shows up, but Jack Webb 2 times within 30 minutes during a workout is unsavory Donkey Kong. There was also much grumbling as DK ordered out a 20 parking spot suicide that seemed to take forever to run. I think BS stands for “Great Stuff” as this really got the O2 deprivation going!
Announcements: Let’s keep Cotton Mouth’s M and family in our prayers as she will be having surgery and recovering out in Dallas over the next several weeks. Also keep Coal Miner’s Daughter and his family in our prayers as well.
New Thursday Area 51 workout Hydra launching 5/9/13 at OP Elementary on Rea Rd just down from the Colony Place shopping center, launch is 5:30. Park on the left side of school towards the back of the track. 2 heads of the multi-headed beast will be Qing the workout this week: 49er and Donkey Kong! Come and get some if you dare!
10 faithful PAX showed for a Saturday morning pain session. One 2.0 and two FNG’s made for some good representation at Area 51. We found a new rock to climb over and want the ROCK to know we got game too.
The Thang:
Joker Part 1
Lap around the campus, circle up on soccer field
SSH x 20
IW x 20
Squat x 20
Merkin x 12
Star fish circuit, five light poles with drills, back to main light pole each time.
Merkins, x 20, squats x 20, LBC x 20, Mountain Climber x 20, Berpies x 10
Mosey to playground for a circuit
pullups x 10
dips x 30
squats x FIFTY!!!!
repeat 3 times, decreasing the number of squats to 40 then 30 (Thanks Joker!)
Mosey to soccer field for 800 meter run.
Circle up
LBC x 20
Dolly x 20
Far Side Part 2
Mosey to rock pile
Mason twist with rock x 12
Stager arm rock merkinis x 6, switch arms
diamond rock merkins x 6
rock relay with groups:
One person runs 50 yds with rock and back while their group does squats, rock climbers, merkins
repeat with berpies, LBC, merkins
dump rocks mosey to track
JUMP THE ROCK
at track, run two laps, stopping at each corner to circle up for drills:
merkins, squats, rock climbers, CDD, LBC, IW, wide arm squats, diamond merkins x 6 each
peoples chair
decline merkin x 10
peoples chair
mosey for some mary
rosalita x 10
dolly x 10
flutter x 10
bicycle x 10
Great work by all. Welcome Fish Taco and Bam Bam. Joker is officially back to peak form crushing the PAX in the 800 meter. Dennis The Menace at 10 yrs old hung with the pack the whole workout, well done. Welcome back Turkey Leg from injury, looks like you havent skipped a beat. Lobster Roll wore shorts for the first time in F3 history because his wife didnt wash his pants, sorry man, break em out next week. Found the ROCK’s baby brother near the track and the PAX made good work hurdling it. Speaking of the track: Donkey Kong should know that we have weeds growing in the cracks of our track and the paint is faded but we loved every minute of it. #A51dirtytrack4life. Glad to share the morning with some good men.
14 risk takers took on the Market, and lost.
The Thang:
Market Timer on Q:
Warm-up:SSH x 25, Squat x 20, Merkins x 15, Mountain climbers x 25
Mosey to Lake & grab some wall: dips x 15, decline merkins x 15, dips x 10, decline merkins x 10
Partner up: Partner 1 runs lap around lake, Partner 2 does 15 jump-up, 15 squat, 15 LBCs
flapjack and repeat-o
Mosey to other side of lake:
Partner leg toss, 10 middle, 10 right, 10 left. With partner, alternating high knees x 20, flapjack, with partner, knee-ups x 20, flapjack
Head over to bridge, lunge walk across
Mosey through parking lot, bear crawl up hill.
Head to 521 bridge for peoples chair:, hold for 30 seconds, then tiger press x 20
Mosey over to Aloft Hill for 6’s: Uphill for burpee x 1, downhill for squat x 5, Uphill for burpee x 2, downhill for squat x 4 etc, etc
Pass to Haggis
Mosey up to soccer field
Mary at field: 25 x flutter, Rosalita, Dolly, Protractor, Heels to Heaven
Sprints at field: start with abs, then sprint length of field: 10 heels to heaven, sprint! 10 crunches, sprint! 10 kayaking, sprint! 10 sit ups, sprint! etc a few more times.
Sprints at field: start with Merkins, then sprint length of field: 10 merkins, sprint! 10 merkins, sprint!
2x sprint to end and back.
Mosey back to start with a little plank work at lake on return.
The Moleskin: