9 men made the (maybe) wise choice to kick off the Labor Day weekend by posting at DaVinci. Since YHC is a football fanatic I thought that it would make it more interesting to tie it into the college football kickoff weekend. The workout may or may not have been ripped directly from the Alabama strength and conditioning program better known as the 4th Quarter Program. Here is what went down.
The Thang
Moseyed over to the Best Buy parking lot for COP
SSH x 15 (Hops set the tone early with some refusnik on the COP)
IW x 15
Moroccan Nightclubs x 15
Mtn Climbers x 15
Merkins x 10
Bear crawl from one parking island to the other stopping to drop for a merkin at each parking line. Then did the same thing back.
We then moseyed over to the Blakeney playground. The plan here was to partner up with partner #1 running a lap around the restaurant seating area/grass lawn while partner #2 did the called exercises on the playground and flapjacking until the number of exercises hit. YHC stopped by early to leave a poster sized weinke of exercises so there was no confusion by the Pax on what was needed. There was a slight sense of pride when Mary Kay complemented the size of YHC’s weinke. The called exercises that the partners needed to hit were pull ups x 50, derkins x 60, dips x 100 and step ups x 125. The Pax knocked these out and Paper Jam and Finny (sp?) led some Mary until all were in.
From here we moseyed to the Montessori School stopping at a wall for People’s Chair with overhead presses and then stopping at the neighborhood entrance for Mary. Once at the Montessori School everyone grabbed a lifting rock. In a circle we did 17 bicep curls/rotate to the rock on your right, 17 overhead presses/rotate to rock on your right and 17 tricep lifts/rotate to rock on your right. YHC offered a prize to whoever could tell why we did 17 reps. After a few attempts at humor regarding Bear Bryant, etc. (probably from Clemson or Ohio State fans) YHC gave the answer that everyone knew. Yep, 17 national championships for the Crimson Tide. This led to more jokes about made up National Championships but if UCF can claim one for 2017 then Bama has 38*. The prize was 17 reps of Triple Lindy’s followed by 17 upright rows.
*Number not verified by actual stats but more of a guestimate by unbiased sources.
The Pax returned to Blakeney shopping center stopping at the stairs. Partnered back up with Partner #1 running up stairs, doing 5 Carolina Dry Docks at the top and then finishing the loop down. While this is going on Partner #2 does supine pull ups on the railings at the bottom of the stairs. Each partner to do 4 laps and 4 rounds of pull ups. After this it was time to head back to launch. Before leaving the area completely Chopper said that he wanted more before we called it…actually I think he asked if we were headed back to launch but YHC realized we had a couple of minutes and took it as though Chopper wanted more. The Pax gathered in a circle planking outwards and a verse of Bear Crawl Banjo was strummed. Head back to Launch and time.
COT
Moleskin
This post was a fun one for YHC. The numbers were down a little due to slackers with end of summer vacations (I’m just jealous I was not vacationing) but the 9 that posted made it an enjoyable one. The workout seemed to push everyone but yet we were able to have some good 2nd F mumblechatter throughout. There was no six as everyone busted it and stayed together. Hops and Paper Jam are the kings of conversation during the workouts but I guess that is because both are runners and a bootcamp is nothing for them. Mary Kay and Chopper are F3 veterans who talk their game down but in reality do a fantastic job of pushing themselves while helping new guys out at the same time. That is no easy task. Boitano crushed it as always and is poised to Q some workouts if he has not already. Finny recently moved to Charlotte from Whiteville, NC where he helped to get the chapter started there and has been posting in the Marvin area. It was a pleasure to have him join us as he helped to keep the mood light. We welcomed two FNG’s, Ponce de Leon and Dig Dug who both knocked it out. Looking forward to seeing all three of you gentlemen at future posts.
Announcements
All right fellas we will begin our weight loss competition this week and it will run through end of October. The finial initial weights must be received by end of day Monday. We will have the scale Monday at Flash (Reminder: 6:30 AM Start) on 9/3. If unable to make it – send initial weight to me via GroupMe
Rules:
Below is link where we will keep track of weights and weekly rankings:
https://docs.google.com/spreadsheets/d/1fUdVQ0DM4Sdwr0sqbsMJzmrKJK5Ei2nPPg3xJ37uSL8/edit?usp=sharing
Feel free to make any side wagers or challenges.
YHC tried to inspire Chelms to post using the 1975 Eagles tune, Take It To The Limit. Great song by an awesome band. More on that later. Anyways, he didn’t post. Something about being old and tired and needing some rest. 15 other guys did post, including my bro from Mt Island Lake, Slow Roll, and Titan. Spackler and Radar were maybe’s, but, alas, neither posted. Some good chit chat in the few minutes before we took off. Disclaimer given and off we went at 0530.
Thang
Mosey up Little, right on McMahon into Wells Fargo lot. Haze kindly reminded YHC that the workout was 45 minutes in length in response to the mosey pace. Circle up.
COP
Merkin x 15
Mountain Climber x 10
IW x 10
5 Burpees OYO
Jump Squat x 10
Wide Merkin x 10
Heels to Heaven x 15
Flutter x 25
Mosey down 51. Enter campus and stop at outdoor lunching tables.
Bench Set
10 Jump/Step Up
10 Dips
10 Derkins
3 Repetitions
Plank-o-rama: RAH/RLH/Hold/Swap/Low Plank/Alternating Leg Lifts x 10 IC/Regular/Elbows/RLH/LLH
Mosey down to Tartarus. For those new PAX, in Greek mythology, Tartarus is the deep abyss that is used as a dungeon of torment and suffering for the wicked and as a prison for the Titans. YHC didn’t name it, but it seems fitting for our next set, and we had a #Titan amongst our group.
People’s Chair while set was explained.
Tartarus Beast
Start at bottom of Stairwell 1. Ascend to level 4. 6 x called exercise. Run to Stairwell 2 on level 4. 6 x called exercise. Run to Stairwell 3. 6 x called. Descend 3 to ground. 6 x called. Run to Stairwell 2. 6 x called. Run to stairwell 1. 6 x called. 6 repetitions.
We mixed in some Mary between 2 and 3 and 4 and 5 to get the heart rates in check. Finished up with some Mary: High Flutter x 25 IC/Boxcutter x 15 IC called by Slow Roll.
COT
Moleskin
YHC had not Q’d a workout since June 20. That’s a long time. Was off for 6 weeks and did some travels. Had to buy fishing licenses in MI, OH, NY, NC, SC, GA. Drove a total of 6100 miles. Not a bad 6 weeks. Negative impact on posting F3 workouts so this week has been rough getting back in the groove. So glad to be back out, leading Centurion, and spending time with my F3 brothers, and, today, with my bio twin bro, Slow Roll, who has taken the red pill. He is leading workouts at Mountain Island, where he lives, and getting in great shape. He was pushing hard to chase Titan, who was up front on the Beast. It was only his 5th post this week, so he had plenty left in the tank. Pro snuck in a W on one of the reps and was close for most. GOOD WORK PRO! Haze and Snuka were up there too. The rest of the crew was just behind the front-runners, grouped up pretty good. The bottleneck at Stairwell 1 dictated where the PAX were in the group, to a degree. Great to meet Dr. Belding, Spanx, and Dangerfield. Strong work men. Always good to hang with Champagne, Brushback, Marconi, Shrinkwrap, who all slayed the Tartarus Beast. One question lingers, did Utah refusenik all the burpees?
Amazing how much better I feel this morning than last, when I did not post. Broadly stated, F3 makes my life better, and I am thankful for it. Thanks for coming out today, men. It is always an honor to lead. Everyone have a safe and enjoyable holiday weekend. Take some time to help someone who needs it.
Never heard Take it to the Limit by the Eagles? Check it out HERE
Announcements
CSAUP ALERT: VAGABOND. Check out this awesome trailer, by Tuck, HERE
BRR next weekend. You could still probably fill an injury spot.
14 men including me this Monday morning, I was VQ
Warmup:
-Slaughter Starter (modified – 10 burpees versus 20)
Workout:
-Ran to William Davie Park (approximately .5 mile) and assaulted the artificial turf field
MERKIN LADDER – Back goal line launch to line in front of goal, 20 merkins, run back to starting point, 19 merkins, run to next line, 18 merkins, continue to do this countdown until it’s just 1 merkin
RED BARCHETTA – Back goal line launch to other side of field back goal line. Perform 100 SSHs. Run back to launch point.
-do the same for approx. 75 yds then 75 mountain climbers
-do the same for approx. 50 yds then 50 imperial walkers
-do the same for approx.. 25 yds then 25 merkins
-do the same for approx. 10 yds then 10 burpees
Listened to constant heckling & complaining throughout workout. Sunday School kids don’t complain as much as this…
-Ran back to AO (approximately .5 mile)
Top-off:
-Circled up and worked on our ABCs – 6 inch leg lift while writing out the alphabet in CAPITAL LETTERS (each man sounding off a letter(s) in alphabetical order.
End of Story
Goonie Edit: the merkin ladder was an @$$-kicker. Very un-moderate. Sardine may never be allowed to Q Base Camp again.
Announcements:
Convergence – Labor Day
Crane Relay – Oct 26th
18 chatty PAX took all Hydra had to offer this morning. Brief disclaimer was given and we were off for CoP on the glorious, potholed schoolyard pavement.
Cop
Ssh x 20
IW
LSS
Merkins
Thang I:
Baseball/Around the Horn – Alternating hand release merkins and burpees around the diamond – Positions 9 to 1 (number of reps tracking the position number).
https://baseballmadefun.com/baseball-position-numbers-explained/
Thang II:
Four Corners/Starfish
Meet at middle bleachers.
Four stations:
Pullups x 10
LBCs x 20
Step-ups x20 (10 per leg)
Jump Squats x10
(Dips x 10 each time you pass the middle)
Plank to gather the 6.
Repeat the whole thing (with feeling this time).
Thang III:
Mosey to church parking lot. Grab a rock. Partner up.
First partner curls while other partner runs to end of parking lot and back (10x merkins at end).
Flapjack.
Second Round: Shoulder press
Flapjack
Mosey back to launch for Mary
LBCs
Good mornings
Freddy mercury
Rosalita
Fin.
Approx. 1.9 BRR-friendly miles logged. Map: https://imgur.com/KdT1EuQ
Moleskin
A characteristically strong Hydra group out there today. Lots of First F and even more Second F. A lot of F’s were given. Great weather.
I played outfield my whole life. Literally since I was the 5 year old husky kid out in the dandelion field. I should know that Left Field is “7” and Right Field is “9”. Somehow messed that up. Thanks to the Pax for filling in the gaps.
Noticed a lot of generalized angst around SSH and burpees. Who knew? Don’t say I didn’t warn you…..
Spackler sounded more winded than usual. Also had a hasty exit from the parking lot. Could not tell whether it was jubilant or regretful.
Kotters to Flo Jo for his second post. Keep posting brother. Thanks to everyone for making him feel welcome. Tclaps to Scratch and Win for seeking him out and welcoming him back into the fold.
Semi-Kotters to Lewinsky who wasn’t gone all that long, but paternity leave/road trip is over brother! Welcome to fatherhood!
Clover has been a consistent, steady DR Metro-commuter/adopted Area 51 Pax this summer. Appreciate you making the trip.
First time I’ve seen Sprockets out at Hydra – new to the area. Looked like he rode his bike in. Welcome aboard!
Queen and Marge out in front all day as usual. Bugeater not far behind.
Scratch and Win – thanks for the nice take out and the fellowship as always.
Thanks to Marge and Queen for the opportunity to lead this fine group. Hydra was my first post and will always be a special group to me.
Announcements: Convergence on Monday at Base Camp. Check the papers for details. Mark your calendars for Vagabond on November 6. Details to come.
I know the Disclaimer is important but several pax, including the two AO founders, seemed to take it a bit too far (I think their heart rate got higher climbing out of bed this am – why bother). 10 were properly disclaimed (a few took notes) and it was time to get down to business The Fishing Hole way (low miles).
Mosey out of lot and lunge walk to next speed bump. Mosey over beside football field (where there will be a massacre tomorrow night) and bear crawl between 1st and 2nd speed bumps and plank walk between 2nd and 3rd speed bumps. Mosey down to practice field.
COP – Merkins X10, CDD’s X10, Stagger Right X5, Stagger left X5
Partner work
Mosey over to parking deck and plank for the six. Find partner for hand slap merkin ladder. 1 HSM, plank walk to next line, 2 HSM’s, plank walk to next line and go up the ladder to 6. A few minutes of mary at deck 2 with flutter x15, dolly x15, and Rosalita x15. Bear crawl half way down deck 2 and then lunge walk to half way point. Ladder 1-6 partner HSM with plank walk up to level three. Broad jumps and lunge walk to half way point and then mosey to other end of level 3. Partner carry up to level 4 twice.
20 OYO decline merkins and then mosey down the stairs and to front of school for circuit work. 5, 10, and then 15 of step ups, dips, and incline merkins
Mosey back to parking deck. Ladder of 5, 10, and 15 Dragon kicks on the fence and balls to the wall merkins on the parking deck wall.
Mosey back to starting point for a few minutes of stretching (important at any age but especially for this beat up old bunch).
The Fun Stuff
My last lead was the hardest workout ever (Hardest workout ever ) and this one had the most modifying as necessary ever so I have two VT’s on my shelf. Mr. Bean and Frehley’s Comet would both be shot if a vet checked them out. Kirby did have an excuse as he’s coming off IR and Strange Brew did a pre-run so I figure he deserved some modifications. Lots of guys looking like they are injured but I would need a doctors note to confirm.
On the agenda for the next Area 51 board meeting is whether or not to purchase gas masks for the workouts that Frehley’s attends. A herd of cows doesn’t put out as much methane as he does.
Tag-a-long didn’t get the note that this is an old man workout. He is not that much over half my age (can the USC grads figure that out – I’m 53 so roughly how old is he?).
Purple Haze was caught cheating over at Planet Fitness last time I Q’d so he knew he had to post. He made the mistake of telling me where the new location is. We don’t have to run that far but rather we can just change the launch point of the AO to the PF parking lot.
Cooter said he is Cooter #1 – not sure how to interpret that. He seemed pretty proud of it but I was a little nervous after hearing him state it. I don’t think he hangs out with Caitlyn Jenner but one never knows – not for me to judge so I’ll leave it at that.
An honor to lead such an upstanding group of men even if they are a bit broken down.
Announcements – Madame Tassaud is still recruiting for Great Wolf Lodge outing – longest marketing campaign ever
Disclaimer read and we soared from Matthews Elementary through the street repair obstacle course to Squirrel Lake Park.
COP
Side Straddle Hops x 20 (IC)
Imperial Walker x 10 (IC)
American push-ups (what do other country’s push-ups look like?) x 10 (IC)
The Drill
From the back of the lot compete a set of 3 exercises run up to the white post (approx. 200 yards) and return to adding 1, 2 and 3.
1 Jump squat, 2 American push-ups & 3 Heels-to-Heaven
2 Jump squats, 4 American push-ups & 6 Heels-to-Heaven
3 Jump squats, 6 American push-ups & 9 Heels-to-Heaven
to:
10 Jump squats, 20 American push-ups & 30 Heels-to-Heaven
Run back through the orange barrels to school for COT.
Moleskine:
Sparta is A51’s The Brave. 4+ miles of running, plus enough bootcamp to keep you guessing. I don’t post much in Matthews, so I wanted to keep the pain stations in a safe location. Squirrel lake was pretty dark, but it was away from the cars and school buses that came too close for comfort on Trade St. Kudos to Madison and Tebow for completing or nearly completing the ladder and racing back on the return.
Announcements
F3 volunteers will be EH throughout the Matthews Alive Festival. Grab a stack of cards from Madison. Encourage FNGs to post on Thursday at Matthews Elementary. Aye!
Earlier in the week, YHC reached out to the site-Q for audio support in preparation for today’s workout. Wednesday night’s tweet from Voodoo had me thinking we’d possibly just hit the Repeat button on the Robin Hood soundtrack. For those of you wondering, I’ve endured – yet embraced – the fact that I share the namesake of the Canadian Rock Star Bryan Adams. However, I do spell my name different (Brian) but the verbal communication is one and the same! It’s a good thing that I actually enjoy most of his music, as I described to the PAX this morning that Summer of ‘69 was my warm-up/intro song during my baseball career. Hence, the “embrace your place” motto!
All that being said prior to launch, we actually started on time at 0530 with the usual disclaimer. With 14 of us ready to sling some iron, the workout went like this:
COT: SSH x 15, IW x 15, Merkins x 10, KB swings x 15, LSS x 10, KB swings x 10, Halo x 3, Prying Squats x 3.
The Thang: YHC struggled a bit out of the gate with the explanation of today’s workout. Led to a little confusion but we all quickly adjusted and got on the same page.
5 sets of 3 called exercises, in reps of 6,8,10,8,6. Lunge walks at the end of the 5 sets. (Had I explained it that way originally we’d been golden!)
1st round – Cleans, OH press, Snatches
2nd round – Triceps, Biceps, Merkins
3rd round – Goblet squats, Good mornings, Single leg deadlift
Moleskin: It was humid this morning!! Glad I chose not to pre-run, as I’m always challenged to hold onto the KB with sweaty hands. Kudos to those that did run— those BRR-ers gotta get their miles in. Great group of men, not a lot of talking as the high reps were taking their tolls on us all. Thank you to Voodoo for the opportunity to lead and for the musical accompaniment!
Announcements:
1) Crane Relay – last weekend in October. Waiting list to participate. Should be fun!
2) Labor Day convergence – 0700 at BaseCamp