Bushwood’s got the DMZ SF safely sequestered in his garage, so we planted the VSF, after a curious-looking vehicle pulled into Carmel Road Park, popped the trunk, and deposited something or someone in aforementioned trunk and took off. Thought it might have been a delivery of contraband to Semi-Gloss, but he was a no show….
Anyway, the veteran pax of northern Area 51 and southern Metro were duly disclaimed, and off we went for another trek through the DMZ.
T-claps to our WD Jamboree for running in. #oldmanstrong
The Thang & Ye Olde Moleskine:
At some point after we launched, Aqua Fresh joined us..but we didn’t go far. Spent the whole morning in the CAC parking lot and courtyard. So 12 Monday-morning warriors did something akin to the below…
COP
IW x 20 IC – mumblechatter already starting
Slow squat x 20 IC
MC x 20 IC
Jog to wall by canopied entrance
People’s Chair while YHC explained some partner work
P1 runs one direction, P2 runs t’other; about 1/4 mile around the whole complex? Maybe a 1/3 mile? Watch I was wearing was to keep time, not distance. Pothole, Benefactor, One Eye, Hamlet were getting after it quite well.
at end of 1st lap – 10 hand-slap partner merkins
Another lap, 10 burpees at end
Jog to courtyard for….
20 Jump-ups; YHC explained how to do them…yes – there’s a right way to do them…poked the bear by questioning the Metro pax’ form…..Egypt and Orlando took the bait
High Slow Flutter x 20 IC. Most of the pax wanted to stop after 10. But NO! It’s supposed to hurt, and that one does if done correctly. You’re welcome.
American Hammer x 15 IC. Site Q One-Eye modified, unbeknownst to YHC but Hamlet was questioned to which he said modification was necessary. Someone called them Make American Hammers Great Again.
Realized I’m getting the order wrong here, but who cares.
Jog back around complex and to bottom of sneaky-sloped lot.
Broad jump 75-80 yards. Mosey back down. Benefactor killing it…making his Mustang brethren proud.
Bearcrawl back up the lot. Mosey back down.
Backwards run up the lot. Had to call this so to give myself a chance to keep up with Benefactor. One Eye kept up, too. #wheelhouse #alwaysacompetition
Jog back to the wall for some more People’s Chair with overhead presses.
Wall-thar N’Djaiye x 15 IC. This necessitated demonstration. Thanks to Snowflake for introducing this to the Centurion pax Friday…courtesy of the UC. #goodsouthernflavor The pax struggled on the first set, but got the hang of it…and it hurt the shoulders….as it was intended.
I think we did another lap around the complex and back down to the bottom of the lot for something like….
Backwards bear crawl 40 yards, backwards run the rest. Mosey back down
Inchworm merkins the entire 80 yards. This hurt…I don’t care who you are. Benefactor out front again…form was good. Egypt’s merkin form…not so much.
Can’t remember what else we did in the CAC lot, but I’m sure it was tough….
We then jogged back to the launch lot. Glad the sketchy car hadn’t returned…that was weird.
6 MoM
Dolly x 13 IC Orlando questioned the #…YHC’s favorite #
Protractor
Elbow plank w/10 alternating leg lifts IC The pax with iffy backs questioned YHC’s assertion that it’s good for the back…true story on good authority. You’re welcome. Partner carries are not so good for the back. Why the heck did we ever do those?….just stupid. Hope no one Q’s that non-sense anymore.
We finished with SSH x 13 IC…because everyone loves the SSH…..not really. It’s not a good exercise frankly, and is a surefire way to increase the likelihood of plantar issues… but it’s a staple.
Done.
COT
Steinbrenner took us out in prayer.
Announcements:
3rd F group #F3Substrata meets tomorrow night at Rusty Onion – Carmel Commons. Currently in a book entitled “How God Makes Men” by Patrick Morley. We’d love to have you guys join us. #ISI
AND NOW FOR THE MOST IMPORTANT ANNOUNCEMENT:
PLEASE PRAY FOR LITTLE W & MCGEE WHO LOST THEIR WIFE AND MOM, RESPECTIVELY. M LITTLE W (RUTH CUTHBERTSON SAMUELSON) SUCCUMBED TO CANCER AT ABOUT 6AM THIS MORNING, BUT SHE IS NOW WITH HER SAVIOR JESUS CHRIST. SO WHILE THE PAIN IS DEEP FOR THE FAMILY & FRIENDS LEFT BEHIND, THE PEACE AND HOPE IS THAT SHE HAD SOMETHING THAT COULD NOT BE TAKEN FROM HER, OR ANYONE ELSE FOR THAT MATTER WHO KNOWS CHRIST AS SAVIOR….NAMELY ETERNAL LIFE WITH GOD THE FATHER AND CHRIST THE SON. THE WORDS OF CHRIST WRITTEN AT THE BEGINNING OF THE 14TH CHAPTER OF JOHN CAPTURE WHAT IT MEANS TO HAVE A FAITH AND ASSURANCE THAT YOU AND THOSE YOU LOVE CAN BE SURE OF WHERE YOU’RE GOING WHEN LIFE ON EARTH ENDS:
““Let not your hearts be troubled. Believe in God; believe also in me. 2 In my Father’s house are many rooms. If it were not so, would I have told you that I go to prepare a place for you? 3 And if I go and prepare a place for you, I will come again and will take you to myself, that where I am you may be also. 4 And you know the way to where I am going.” 5 Thomas said to him, “Lord, we do not know where you are going. How can we know the way?” 6 Jesus said to him, “I am the way, and the truth, and the life. No one comes to the Father except through me.”
You recall the PreBlast from last week? If not, here it is:
http://f3nation.com/2017/01/16/preblast-21-130-3030/
We’ll do this again, but in Reverse for more fun. Not backwards running, but Reverse through the Country Club. Check that PreBlast for the Route (but in reverse) and the Interval times.
SYITG,
Bratwurst
Second to last opportunity, blah blah blah…you know the deal. Post or don’t.
There were several contenders for the top 3, a few of which are tougher to do in non-DST months as the trail behind OPE is rather dark. YHC took out a young sapling once. And, it somehow has the ability to absorb a ton of water #loamy. With the weather and time of year, that unfortunately eliminates a few strong contenders, including The Splinter, The Blue Falcon, and My Buddy and Me. Checking in at #2 on the countdown is the first “official” SOFA WIB workout, The Foxworth Forty with a few slight modifications:
Twelve rounds gets you 74 burpees, 160 merkins, 160 squats, and 160 Knee ups (4 sets of each).
Get through all 12 rounds before 6:06, and congratulations, you get to start over. Run back to OPE the way you came at 6:06.
Everyone should cover 3+ miles with a bunch of hill sprints. Yes, Foxworth is a Strava segment, so push it and shoot for the CR. Total exercise rep counts looks relatively mundane, but the super sets of 40 reps will suck out loud, especially toward the end. YHC modified this slightly from a count up to a count down from 12 burpees, which should better align the timing of Partners 1 and 2 throughout the workout. Otherwise, this is revisiting the first official workout of SOFA WIB.
Good luck and SYITG
First of all, if you were there this morning and didn’t know that this would be the title of the Backblast then you either weren’t paying attention or give YHC more credit for creativity than is obviously due. Doc McStuffins was kind enough to come up to SOB Land last week and lead the Friday workout known as The Brave. YHC offered to return the favor and made my way south this morning to Flash. The rain held off and the following is more or less what went down.
Thang
Quick lap around lot in front of school and back to launch for COP
Mosey to the rockpile and grab a rock you will be comfortable lifting for a while. Form an oval on the large sidewalk at the top of the hill for the main event.
Round 1
Round 2
Round 3
Intermission
When everyone finished 2nd set of Rockies in Round 3, we took a little break. Leave your rock and mosey down the sidewalk to the bathroom building for:
Round 4
Finale
Moleskin
Thanks to Doc McStuffins for the invite to Q this morning and thanks to all the UC men for a great turnout and a warm welcome. This was my 3rd time in UC and, from what I have seen, turnout is always high and everyone shows up with a great attitude and ready to put in work. Makes me want to head down to Union County more often and certainly plan to do so.
Cuthbertson Middle School is the most expansive AO I have seen yet. Took a scouting trip out there on Sunday and was quickly overwhelmed by the all the options and all the room to get lost run. Bad news: I took the easy way out and used about 3% of the available space. Good news: plenty of ideas left for future weinkes.
Everyone pushed hard this morning but a few Larry Birds led the way (Doc McStuffins, Hollywood, Transporter, Jingles and Troylet that YHC can recall). It was either Flipper or Landshark (sorry!), but pretty sure it was Landshark who smoked us all on the way back to our rocks from the People’s Chair. He can run backwards faster than most men run forwards. Impressive to watch.
Doc tried to skip forgot the Rockies a couple times but was quickly called out by his neighbors who were worried he might not get his money’s worth from the workout. #brotherhood. He and Troylet treated us to a sprint showdown on the last round and I believe Troylet took the day.
Frack walked past all the rocks and pulled a boulder from the earth that probably weighed more than Goodfella. He then proceeded to shut up all the naysayers and beast through every round with that boulder.
I had a great time with you men this morning and really appreciate the opportunity to come south and lead. Hat tip to Alf of A51 who inspired this weinke with a Q he led at Anvil last summer. YHC can only hope this sucked as much for you guys as that Anvil workout did for me. Big thanks to Transporter for the take-out.
Announcements
My body has been letting me know it’s not happy since I gave up MAF after Joe Davis and my calf/knee/plantar fascia had been RAGING since Thursday. Lots of rest and rolling didn’t help too much to I inquired with Goonie/Drano to see if they wanted me to switch but they declined with Goonie mentioning there’s plenty we can do without running. I figured we could always to 45 minutes of yoga.
The Deal
Eight of us gathered at South Charlotte Middle, the muddiest AO in Area 51 immediately left campus moseying over to the daycare whilst Goonie retreated and gathered the two wheeling Floorslapper. Once they joined we circled up for COP
SSHx23 IC
LSSx23 IC
5 Burpees OYO
IWx25 IC
Moseyed a bit more to the corner of 51 and Strawberry. Directive given to head south to Davie park stopping at every other street light for 10 Carolina Dry Docks and the other street lights for 15 proper formed LBCs. Regrouped at park entrance and Rapper’s Delight led plank-o-rama until the six arrived. Goonie gave us a ten count and threw us a six inches for the final three. Ouch.
Mosey to the glorious field turf and lined up on the Southern goalkeeper’s box(I’m not sure if that’s the proper term which is a same since i spend a great deal of time watching soccer) and count off in twos.
Ones 75% to the Northern goal line while twos do more CDDs. Flapjack. Repeato but this time with air squats. Mosey to the halfway line and lunge walk to Eastern goal line. Spring back. Repeato.
Gather on Eastern touchline. Run to corner flag, do 15 CDDs, run to next corner flag do 15 LSSs, run to next corner flag do 15 CDDs, run to next corner flag and 15 LSSs. Plank at touchline until the Six arrive.
Mosey to park entrance, Run at your own pace back to the school. We ended up getting 2.7 miles and my leg didn’t even bother me until the last .7 and I barely noticed thanks to good 2nd F with Jello. Glad Goonie/Drano didn’t let me swap weeks. We finished up with about two minutes of stretching and recovered.
MOLESKINE:
It was really good to get back to Base Camp. It was a regular stop for me for many months and today was a great reminder I should get back out there more regularly. Rapper’s Delight wins the Good Form award for Lunge Walks. He should make a youtube video or something. Drago learned the proper way to count to ten and Floorslapper thought I wouldn’t be able to figure out his name but he didn’t realize I grew up a Duke fan since my grandfather was a Duke Divinity grad. I’ve since seen the light and watch mainly NBA. See ya’ll sooner than later.
-Booyah
Announcements:
Savage Run coming up later this year. Check the interwebs/twitters/slack for more details. Sounds like this is replacing the mud run as a CSAUP event this year. I believe Icky Shuffle is our CSAUP Q. He’d likely know the details.
Yea, so it rained a little bit. I checked out the AO yesterday afternoon, it was already soggy, so you could imagine after the deluge last night. So 17 PAX learned to navigate puddles and a full-on bog while conditioning their minds and bodies this am. Good size crowd this am, I gave a disclaimer which included knowledge of the rain-soaked terrain and off we went.
Workout: Quick warm up with SSH and IW x 20, then started a warmup lap around the school giving instructions at four different stations. 10 Burpees OYO to complete the warm up then we split up into two groups to spread out and began the AMRAP.
Station 1: Run with sandbag around mini-track in front of school. 20 Merkins or Burpees before or after depending if a sandbag was available
Station 2: 20 Box jumps or step ups on the tree stumps or picnic table at the rear playground
Station 3: 20 LBC and 20 Carolina Drydocks in the lower parking lot
Station 4: 20 overhead press and 20 curls using the cinder blocks at the edge of the sports field
AMRAP until 6:10 approx. Quick mary with flutters and dolly x 20. Done
Moleskin: Site Q Poptart was diligent reminding me last Friday of my duties this am, hope he’s pleased. Solid group and I hope the workout delivered since we were so spread out, I couldn’t read the vibe. I heard some breathing and saw some sweaty brows during COT. Slight grumbling about all the nasty puddles, YHC took a slightly more wet than necessary route in the beginning to get everyone’s feet wet early. The field was really bad, at that point, your socks are wet…deal with it. Total lap is approx. 0.75 miles so everyone got in 3+ laps…not bad. With McGee present I had to make sure we had some Burpee options, which he took advantage of and knocked out his 100 for the day #impressive. It wasn’t my intention but this was a nice prequel to a couple announcements: Sandbags = CSAUP this Saturday at 7am, McAlpine. Soaked feet = Mud Run and Savage events upcoming, ask somebody or look on F3 site for info.
Lastly, thanks to Poptart for the oppty to lead this am. Thanks to Squid for the takeout. And this morning yet another reminder of how precious and short life is and how we need to cherish every minute with loved ones. Our thoughts and prayers are with McGee and his family, as his mother passed away this am.
What do you get when you mix a Joke with a Rhetorical Question?
That Thang
Disclaimer thoroughly given at SVMS parking lot
Mosey to Disc Golf Basket for a little:
COP
SSH x 25
IW x 15
3 Count Merkins x 15
20 Burpees (10 x 2 FNG’s)
Indian Run to SVHS Track only to be locked out.
Turn around and Pin Ball Run using Lightpoles back near start.
Mosey to football practice field to get a combo rock (running + lifting) w/ Karaoke R/L, Shuffle R/L along the way.
Line up along End Zone Line and partner up
P1 performs called exercise with Rock while P2 carries their Rock ~ 60 yards to tower and back.Then FlapJack
Exercises:
R1 – Flutter w/ Rock Bench Press
R2 – Bicep Curls while P1 runs away / Tricep Extensions while P runs back
R3 – Ground to OverHead Presses
R4 – Rock Squats
R5 – Uneven Merkins with one hand on Rock & Switch hands after each 10 merkins
Partners Back to Back and perform Rotation Rock Twist Handoffs to the other partner 1 minute.
Reverse direction 1 minute.
Drop Rocks & notice an open gate to SVHS Stadium! Mosey to stadium.
PC with 50 x AP while everyone catches up.
Head to Stadium stairs for a little Stairway To Heaven:
This rendition included the following:
1 Round = Run Stairs to Top
5 x Bomb Jacks
Run Down Stairs
5 x Burpees
Run Up Stairs
10 x CDD
Run Down Stairs
20 LBC
Run 1 lap around Track (0.25 miles)
PC with 50 x AP while everyone catches up.
Repeato 2 more Rounds of Stairway to Heaven
Mosey back to Rocks to redeposit them back in rock pile!
Mosey back towards SVMS for:
3MOMARY
15 x Flutter IC
15 x Rosalita IC
15 x Freddy Mercury IC
Protractor w/ Multiple PAX angle 10 count callouts
DONE
Announcements
Sign Up to Q! We need Leaders to step it up!
http://www.signupgenius.com/go/30e0f49aaaf2baafa7-f3outland
MOLESKIN
FIRST THANK YOU GLASS JOE FOR FORGETTING TO BRING MY PLATES TO THE PRE-RUN THIS MORNING. The PAX I am sure were probably as upset as I was to not have to push those little circles of death around!
Madison threw down the gauntlet to bring some FNG’s and he would do 10 Burpees for each FNG that came out. At some point Hair Band agreed to participate so I figured why not have everyone participate! No man left behind! 20 Burpees for all.
Madison is doing a great job as a newbie Site-Q for Outland and EHing FNG’s. We all need to follow his example. He even provides shuttle service for anyone that would like to try all the Outland has to offer!
Horse Head continues to break his lofty #Refusenik records on a weekly basis.#NoMeansNo
Bullwinkle looks like Zach Galifianakis. There’s no doubt there is some blood line going on there. He posted for the first time ever Friday @ Overdrive and came back Saturday for a beatdown @ Outland. Great to have you brother! Keep coming out!
HB was doing a great job hanging and encouraging the FNG’s #HIM! I could tell he wanted more running during the workout. Bernanke should do voice overs and even makes all the weird noises sound pretty cool #BeastMan!
Great having 2 FNG’s out today! Sling Blade (Carl) was putting in the work! Great Job Buddy! Magic Attic (Joe) is going to be a force to recon with during the workouts! I hope you both come back and keep pushing each week.
FOR THOSE OF YOU THAT DID NOT COME OUT, SHAME ON YOU. GET YOUR SIX OUT OF BED AND HELP MAKE OUTLAND GREAT AGAIN IN 2017!
Always Awesome to Lead this Great Group of Men!
Double E
We haven’t done many run heavy Qs and I’m behind in some mileage so it’s time to make it up.
Pre-Thang
EE with 4 miles. Kiefer with 5. YHC with 5.5. Blowout with like 5.75-6.
The Thang
Quick mosey to near the hill leading out of the parking lot
COP
SSH IC x20
IW IC x20
Windmills IC x10
Low, Slow Squats IC x20
After a quick question to Blowout about what a certain sign meant (don’t drink the water – bad idea he assures me which I believe), we mosey up and out of the parking lot.
Beginning at the intersection, we are going to suicide run the hill going over the railroad tracks. There are 5 light poles so run up and back down each one. Running repeats up a hill? Is this Fastwitch or Monroe? Plank hoping to not get hit by any cars while we gather.
Now we are going to lunge walk up the hill to the top. At each light pole, I call out stop and we did the following exercises (started at the first pole so only four poles #merciful):
LBCs OYO x20
Merkins OYO x20
Low, Slow Squats x20
Burpees x10
Mosey across the bridge. Gather near the firehouse for Flutters In Cadence while some catch up
Mosey to the rails near the Gov’t building. At the top of the rails, we all do rail holds while the person at the top bear crawls under us. When he gets to the last one doing rail holds, the next one at the top then bear crawls under. Basically, an Indian Rail Hold Bear Crawl.
Once the first guy gets to the end of the rails, we then go back up the rails but this time, do crab walks instead of bear crawls moving up.
And just to ensure we wreck our shoulders, we do rail slides all the way to the bottom.
Mosey to the stairs at the gov’t building and then we go up the stairs and a fast pace run on the walkway around the building. We get deposited onto a brick walkway.
Oh look, it’s lined with trees. Run between the trees and at each tree, do 10 merkins OYO. Total of 7 crape myrtle trees. LBCs in cadence while we gather.
Now we are going to mosey down to the Railroad Depot. At the RR Depot, there is a line of 8 trees. It’s uphill to the top tree. This is good for us. Tree suicides where we run backwards up the hill to each tree and then a normal run back down. Some talk that our #SundaySix run might be a #SundayFour run as this sucked.
Now we have to get back to the parking lot. A sort of quick Indian Run seems right.
Stop at the top of the hill going into the park. Run down, run back up and then run down again. Because, hills and running.
Mosey to the end of the parking lot for 2MOM:
Rosalita IC En Espanol x30
Dolly IC x10
6 Inch Leg Holds
DONE!
COT
Prayers for family in Unionville who lost a Wife/Mom this week
Prayers for family whose house burned down in Unionville area
Thanks to Espresso for taking us out
Moleskine
– Welcome to FNG Mr. Crabs. Real name is Alex and brought out by Espresso. Got to Mr Crabs because someone, for unknown reason, said SpongeBob but that seemed to easy. He barely avoided Hillary and/or Bernie. #toosoon Great work out there this morning. Hope to see you back.
– This was a lot of running. Stairs, uphill suicides and just a lot of goodness. I had the mileage at 3.6. Add in the pre-run of 5.5 and that put me over 9 for the morning. #solid
– Hoffa seemed pleased with the running. Pleased in the sense he was ready to kill me at several moments.
– Great work by Nekot. He enjoyed it so much that he wants to join our #SundaySix apparently.
– Some comments on my lunge walking (at least I know Pikachu was chiming in). You short guys get easy merkins so only fair I use my long legs for lunge walking.
– Blowout was beasting both the pre-run and workout today.
– All of this is really Kiefer’s fault since he always asks for hills.
– Honored to lead this group of really solid guys.
Glass Joe
*Posted for login deficient Boerewors*
Nice foggy morning at the rock, strobe light still making it feel like a strange dream, but the pax were ready.
The Thang
Heavy Disclaimer for the FNGs and run to the far side of Calvary.
Warmup: Some SSH, IW, mountain climbers, squats and lbcs were broken up with some ladder down merkins. Was supposed to pick this up again later, but ran out of time.
Run over to a nice and soggy northface. North face loops included some Merkins, wide arms, diamonds, mike Tysons and more merkins, with a lot of jumpsquats as we bring in the six.
Mosey over to the rocks and baseball field, for some field loops including:
Curls, press ups, tricep ext, and rock squats, with some lbs, Russian twists and jumpsquats to bring in the six.
Over to hot box to warm up our arms with some people’s chair arm presses before heading to the soggy field.
Sideline 15 yard bear crawls and lunge walks, run back.
Sideline 15 yard crab walks and lunge walks, run back.
Sideline merkins and sprints a couple of times.
Back to more sideline bear crawls and crab walks.
Extra bit of rolling around in the grass just to make sure we are 100% soaked.
Mosey to start for very quick mary.
The Moleskin:
Distance of 3.3 miles, felt like we did most of that in the first 30 min. Nice to get back to the oldschool unwritten Rock rule of no burpess and at least 3 miles.
Flipper pointed out some new trees through the fog, rumor has it those trees disappeared years ago and only show up on dark foggy mornings.
Thanks to eTrade for taking us out.
Announcements:
Reach out to Flipper to join the mudrun team.
Hoover is has his VQ next week at RockZero, come support and enjoy the lack of burpees.
7 men + 2 stragglers came in on a relatively warm, but foggy January morning to drain the swamp. 7am hit, disclaimer given, and mosey to the bus parking lot.
COP
SSH x 25
IW x 20
Mountain Climber x 20 (remain in position)
Planck Jack x 20
Arm twirls
Head over to the track for 7’s
First side of the field – LBCs
Other side of the field – merkins
Mosey to the rear playground – broke up in groups of 3
Circuit work – upper body
Pull-ups x 10, Dips x 20, Derkins x 20
Rinse and repeat
It was such a nice morning, so mosey to the rear trail for a trail run + exercise at the end.
First round – Derkins after run
Second round – Dips after run
Third round – CDD after run
Bear crawl to top
Mosey to boat playground
Circuit work – lower body
Jump ups x 10, one-legged squats x 10 ea leg, calf raises x 20, tire jumps x 10, Donkey kicks x 20
Peoples chair and then rinse and repeat x 2
Mosey to cinder blocks
Some lifting
Arm curls, Press, Upright rows ea arm, goblet squat. Note, the number of reps increased as the Pax complained…
Crab walk to center, lunge back
Rinse and Repeat
Jack Webb up to 6 and back down
Mosey back to cars
Mary
LBCs, Flutter, Back scratcher, Dolly, Russian Twist
End
COT
Announcements –
CSAUP next Saturday 1/28 courtesy of Alf – http://f3nation.com/2017/01/17/area-51-mini-csaup-saturday-january-28-7am/
We’ll still meet at Area 51.
Thanks Squid for taking us out and thanks for the opportunity to lead. One interesting observation from YHC – it seems you work out harder when you Q. Definitely worth it.