Holy smokes. Rolled into the parking lot this morning at 5:27 and couldn’t find a spot to park. Thought I was going to have to valet the car, but then would any of us out there really trust another one of us to valet their car, without a joy ride or some donuts in the parking lot? Squeezed it in between Fletch and another ride. Grabbed the bell and found my way into a tight spot within a circle way to small to fit the 23 men in attendance. Is that some sort of record at Meathead? Does Brown even have enough “Brotien” shakes and bars to share with that many.
I had to quickly change the weinke, as I had planned on 45 minutes of TGU’s AMRAP. Then I figured there was just too many guys to teach how to do TGU’s, so we will try something else.
Gather in a circle, or just stand where you are for the warm up. 20 SSH IC, 20 2-Handed swings OYO, and 5 slow prying squats. Warm? Warm enough? Either way, time to get into the meat of this.
Round 1:
10 – One handed swings right
10 – One handed swings left
10 – Sumo Deadlift High Pull
10 – Tricep extensions
10 – Merkins
Repeat round 2 more times, increasing reps to 15 and then 20.
Round 2 – Same as round 1 but with: Snatch right, Snatch Left, RDL Right, RDL Left, KB Curls, Merkins
Round 3 – Same pattern: High Pull Right, High Pull Left, Goblet Squat, Overhead press, Merkins
Round 4 – Same pattern: Cleans Right, Cleans Left, Good Mornings, OH lat pull (lying on back), Merkins
Brown says we don’t do Mary at Meathead, and we are out of time.
Done.
Moleskine:
I did not expect so many at Meathead this AM, but happy to see all the men out ready to put in some work. Tolkien (site FNG) brought out the Injured Reserve with Mr. Brady (Site FNG) and Turkey Leg. Apparently some side marketing also brought out Hairball. Tiger Rag taking a does of his own medicine when he said KB’s help the core and make you a stronger runner. It had been so long we had to remind him which way to hold the KB (He still doesn’t curl the KB).
Somehow I got stuck right in the middle of the 2 site Q’s, High Tide and Brown, they crushed it, but I really think they thought I was going to screw it up and need to step in. Header and Chin Music did some work out there, and talked about it the entire time. They are competing for the 8th grade girls “most talkative” crown. Clear winners there. Not to take away from Fletch, TR, and Hairball on the chatting it up other side of the circle, but those 2 were just closer to me.
Mad was out there with a Ruck on. #Strong. This sucked with just the KB, would not want to do it with a Ruck as well.
Pulled out a new playlist on Pandora this morning and I liked it for the most part. If you didn’t then you sign up to Q and pick whatever smooth jams you want. Round 3 went about 25 seconds too long because Paradise City was finishing up. You can pause Axl with 25 seconds left in Paradise City. You just can’t.
I over estimated the charge in the Bluetooth. The high volume and cold weather sucked that last 60% out of it with 4 minutes left. Hope you enjoyed the suffering in silence.
The Hoff (Where did he end up anyway, 2 year disabled list?) used to always throw on the #’s on the lifting workouts. So here goes (If you completed the routines) 180 Merkins, 790 KB Lifts, and 40 SSH. Stick that in your Fitbit and smoke it. If the average guy had a 35# KB then you lifted about 14 tons this morning. More than the rest of the sissy’s in your office are going to lift this month. #Swole.
Thanks to Hairball for the sendoff and to Brown and High Tide for the opportunity to lead.
For those who have interest, the next up song we missed on Pandora was AC/DC “For Those About to Rock” and I salute you all for the efforts this morning.
-Alf
Announcements: Do this – http://f3nation.com/2017/01/17/area-51-mini-csaup-saturday-january-28-7am/
Friday 1/20/17 marks a great milestone in American (and British) history as the Kevlar helm is taken by two new co-captains, ready to continue the magical journey that we embark on each Friday morning. We hope that many of you will choose to attend this grand event, especially the long-timers who have helped to make this site what it is by standing around and not doing any of the exercises by giving it your all, rain or shine, each and every workout. For those in protest #notmysiteQ, we hope you will reconsider and give these new guys a chance. After all, it was but a short time ago when I took over the reigns from the apt and able Sussudio, who’s legendary backblasts and attention to detail captured the heart and spirit of this very thing we call Area51.
You may ask, who is leading this thing tomorrow? Will the new mystery Site leaders be given the Q? Surely they are fit and ready for the challenge! The pax has graciously reminded me that the last Bulldog Q lasted about 3 mins before he threw his back out doing side straddle hops (technically, he has led since then, but let’s not confuse this story with facts). Adding to this, the last Horsehead Q was possibly the greatest disaster in all of F3 Q history as he tripped and broke his arm before the workout technically even started. Surely those two idiots aren’t planning to soil this grand event by attempting to lead the workout instead of gracefully giving it to the new guys? Really?
Hmmm . . .
Nah – I think Dawg and I will take it. Pull up a chair boys, it’s gonna be good time. Spackler is bringing a cooler full of #DEALWITHIT to hand out after the workout.
What about Joust, you say? I usually post over there. Freedom is holding a free Gaithers concert and Header’s beard is almost ready. Also, I hear that Bush is leading a 10000000 merkin workout designed to dislocate your shoulders and your spirit. All I can ask you to do is search within the deep recesses of your soul and make the right decision for you and your family. Or, you can go to Joust and get covered in fertlilizer pellets.
Bulldog, I’m not sure if you are able to read these on your AOL web browser, but you better be there too. Bring the George Foreman grill and we’ll fire up some Spotted D afterwards.
your pals,
Horsehead and Bulldog
17 of Charlotte’s strongest and most vocal posted at Rebel Yell because you can sleep when you’re dead. The “wierdest” disclaimer was given, including that YHC was trying something new that may be a total Q Fail. Off we went anyway.
COP:
After luring the PAX in with a tame Abe Vigoda (old man style windmill) x 10, we proceeded to get our bodies moving with 8-count Body Builders x 10.
We followed with that always welcomed low slow squat x 10. Then, it was shoulder time:
* Merkins x 10
* Mountain Climbers x 10
* Low (6 inches) plank jack x 10
Bring in some Imperial Walkers to rest your arms. Was going to do 10 but went to 15 because my biceps were still trembling. Then, back to shoulders:
* Molitov merkins x 10 (hands and feet come off the ground on the up stoke)
* Alternating Shoulder Taps x 10
* Side to Side MC’s x 10.
Enough of that. Instructions to mosey to the rock pile at bottom of murderhorn. Then, lassie back for the 6 to form pairs–theoretically fast/slow pairs. Everyone grabs a lifting/running rock. Mosey to the side street at bottom of murderhorn.
Running Rock Work:
Each pair begins with 10 curl/press/skull crushers. Then, 1 pax runs (with rock) to the rock pile and back while other does called exercise. At the flap jack, repeat the 10 curl/press/skulls. Flap Jack the run/exercise. Then, repeat (for 3rd time) the curl/press/skulls. At some point, we cut out the curls to 1 set vs. 3 and we shortened the run a bit. #TimeManagement.
Round 1–left hand on rock merkins
Round 2–right hand on rock merkins
Round 3–some form a squat with the rock (out front, overhead, against your chest, on the ground)
Round 4–Both hands on the rock merkins
Round 5–Money Round. Rockies. #CrowdPleaser
Return Rocks. Mosey back up murderhorn, lassie back for the 6. Proceed to launch. Finished.
Moleskine:
Goonie and Snookie score bonus points for pre-run. The got to pay the price of Frehley’s mumble chatter about being young and sober and trying to show off. #CollegeChampionshipBender. Frehley’s went on to coin a new accounting term–FOLI for first out, last in, referring to the run with the rock. FASB is currently reviewing this new concept and will rule on it sometime in 2019.
Margo set a nice pace with the rock run. When the route was shortened (“somewhere between the 2 street lights”), he kept us honest. He shows great form in spite of spending weeks getting down his Christmas lights. #MustSeeLightShow
Bucky felt a little winded after having chosen his rock unwisely. YHC clearly stated we would be running. Bucky spotted a nice little hand-sized rock. Picking it up, he found it was more of an iceberg, 90% was below the surface. Too ashamed to put it back, he sucked it up and performed admirably. #ShameIsAPowerfulTool.
Loogie, Tool Bag, and Danika have not quite joined the Distance Running Fan Club. Nonetheless, they conquered the Murderhorn and are alive to prove it. Nice work, gents. Danika posts for second time even though he is headed on vacation. #BossIsAlsoAPowerfulTool.
Good to have Brisket and Snookie back out. Brisket thought he may have reverted to FNG status. No such luck. He did show excellent form in the rock work. Tag-Along appeared to have good form too. At least, YHC thinks it was him. My head was hanging low.
T-Claps to Bus Boy, who posted even though he knew we would be running with rocks. #Fortitude
Others (Champagne, Morning After, Strawberry, Big Tuna, Heartbreaker) showed strong performance and minimal mumber chatter directed to the Q. At least, YHC could not hear it. It was minimal and not “non-existent,” as YHC did pick up on a comment from ‘Pagne when Rockies were called.
YHC is proud to have soccer arms, even though i can’t play soccer. Thanks for participating in a little rock work to build our upper bodies. Thanks, Heartbreaker, for chance to lead.
Announcements
Concord Savage Race in May vs. Mud Run. Look for more info on twitter.
Da Vinci convergence this Sat at 6:30
Mini-CASUP on Jan 28; McAlpine. Alf’s redo of a classic beatdown.
YHC took us out.
12 grown men gathered in an elementary school parking lot this morning at 5:15. It was good to have several guys back out who haven’t posted much lately – Haze (fresh off 6.5 miles at Fast Twitch), Radar, Wolfman and Hopper. With that crew of #kotters, we expected Stage Coach or Bugeater to come rolling in. The Union County rolled in after their 2-hour drive from the hinterlands. After a tremendous disclaimer (trust me, it was great, yuge), we proceeded thusly.
Quick mosey to the front field (Haze: I didn’t know we still worked out on grass). Fair point – we prefer our dry pavement these days, but the field was dry, so on we went. SSH, MC, IW. Then line up abreast on the sideline for back and forth warmup (jog front and back, carioca, broad jumps, bear crawl, crab walk).
Gather at the far end zone for Here and There. Run over “there” (100 yards) and do 5 HR merkins, then back “here” for 15 jump squats. Then 10/10, then 15/5. End “there”.
Mosey over to the pile of rocks at the church. Choose a partner and grab a manly rock. CMIYC around the church with a 10 merkin chaser. Mary recovery Repeat. Radar was my partner and picked a nice, small rock – veteran – then took off at full speed. He’s been doing something to keep in shape.
Mosey over to the benches around the tree. 10 derkins, 10 jump ups, 10 dips. Run over there and touch that pole. Repeat with 15 and 20 reps. Over to the wall behind the school. Partner 1 BTW while partner 2 runs to the playground over there and back. Flapjack. Repeat with People’s Chair. Radar is out of practice on the partner low-5. We looked like Tiger Woods and his caddie. https://www.youtube.com/watch?v=V_gvg89sbQA
To the front field again for 10 sprints from one end to the other. Queen was flying until he realized we were doing 10. Semi, Radar and Haze talked like school girls the whole time. I checked on Arena on the jog back to the cars because he was limping – apparently that’s just how he runs. Oops. Done.
Good work by the guys this morning. 2.5 miles with plenty of merkins for me. Oh yeah, Semi Gloss wore one glove. #michaeljackson
I’ll be honest… measly showing this morning @DV.
I’m confident our dip in numbers is a direct result of Semi-gloss rolling off as Site-Q. We are pretty lost without him. #RIP
The Workout:
Customary mosey to gateway academy while we pause and wait for Floorslapper who is undoubtedly screeching in on 2 wheels @5:35
– SSH x25
10 Merkins OYO
– IW x25
10 Merkins OYO
Mosey on down to Davie
(Stop to do 10 dips and 10 derkins)
At the playground:
– 10 box jumps
– 10 Pull-ups
– 10 Merkins
– 1 short track lap
Repeato with 20’s
Next:
Short Track relay partner 1 runs the lap, partner 2 planks
3 laps each partner, 6 total
Mosey back home stopping for more Double D’s
Last but not least, a little rock-curling hopscotch:
– Grab a big rock do 5,10,15,20,25 curls
– between each one run a lap to the bottom of the stairs hopping back up them on one foot.
AND TIME.
Moleskine:
YHC had a good time catching up with Swiper this morning- he pushed me on the mosey back, great ISI action.
Good work from Huggie bear and Geraldo pushing themselves and keeping up with a 26 year old.
I always hate getting up in the gloom when my alarm goes off… but every time I get out there I am glad I did.
Privileged to lead.
-Dolly
Winter is for adding muscle mass before the onslaught of running that always accompanies the summer months here in Area 51. On a downright pleasant morning 16 open minded men joined YHC for a workout inspired by Arnold Schwarzenegger and Usain Bolt. A disclaimer that can proudly be called fair to middling was given and off we went.
Warmup:
Bro Complex #1
Bro Complex #2
Bro Complex #3
Wrap Up
NMM
In YHC’s mind, the PAX were filled with a manly vigor following this morning’s workout and proceeded to spend the day eating meat, growing facial hair, and driving nails with their bare hands. Announcements: mini-CSAUP led by Alf on 1/28/17, Savage Race replacing spring mud run on 5/13/17.
16 pax dealt with it at The Maul. 1 for a pre run.
Been awhile since I have attended the Maul. Good to see some old & new faces.
Here is what we did – The Loop Part Deuce
1st run as a group to show each stop and then release the Pax to get as many rounds in as possible by 6:10.
1st stop – 3 times up some asinine hill with 10 merkins at the top each time
2nd – 10/20/30 at the fountains – step ups, derkins and dips
3rd – 50 LBC’s
4th – 10 burpees or 20 squats
Finished with a quick round or two of Mary
Most pax got in 3+ miles with Frasier leading the way with 3.52345323.
Moleskine
No MH today for those that were wanting to hit her up – it’s ok though because I’m sure you got your fill. Frasier was polite enough to hang around and chat for a bit when the Loop first started. Then he took off. Thanks to Van Pelt for pushing YHC along (even though he probably didn’t know he was). T claps to Goonie for running before and after to hit 5 miles for the day. Outback and MT must have been taking it easy today as I know they are faster than that. Dumpster was pushing it and has come a long way. Snowflake and the other #respected gentlemen continue to show they are a force to be reckoned with……..
Enjoyed it gents. Check twitter for all that’s going on in F3.
Announcements
Snowflake to Q Centurion
MT to Q at Arsenal somewhere in Egypt
No mudrun in Columbia this year – taking it to the Savage up in Concord on May 13th. Be on the look for details.
I’m about 3 weeks into immersing myself back into the F3 routine on a regular basis and signing up to Q always helps.
Quick winding warmup lap.
SSH, Merkins, Mountain climbers (10 IC each for the ADD crowd)
To the picnic tables for 3 rounds of
10 Decline Merkins
10 step ups each leg
10 dips
Lap
Back down to the field for Jack Webb, 1×4 Merkins/Shoulder presses up to 10×40
Run to back of the building for People’s chair and variety of arm and leg raises
Run to the back field for partner work
P1 bear crawl to light post and back
P2 RDL’s left leg
Flapjack
Rinse and repeat with right leg RDL’s
P1 crabwalk
P2 Makhtar Ndiayes
Flapjack
P1 full field run
P2 Freddie Mercury
Flapjack
Rinse and repeat
Indian run back to bus lot
Plankorama
All run back to COT
3 MOM
Recover
Moleskine:
Good work out there on a warm January morning. Everyone was pushing it including the splinter cell led by Doc McStuffins (still unsure on your step-up count but not surprised at the speed). Transporter, when did you show up? Asking for a friend. The field was a feather bed today. Are the kids at MRHS and MRMS so spoiled now that it doesn’t even hurt to fall down? Well it hurts to run on. Frack is a lucky man in my book, I don’t always have to use the restroom at F3 but when I do there’s never a porta jon sitting there. well done. Nobody touch those gloves. I’m still working my way back into shape so thanks for hanging with me today as we toured around the campus doing a myriad of old F3 exercises or calisthenics as I like to say this week. Sign up to Q Dromedary. Link is below.
https://m.signupgenius.com/#!/showSignUp/10C0D4BAEAF29A46-dromedary
Announcements: Commitment to converge at DaVinci this Saturday 6:30AM. Sanctuary every Monday night at 7:30. Brooklyn Pizza Wesley Chapel.
It’s nice to see the regular guys at Gumby, but also nice when we get some site FNGs. EarlyBird was EH’d by Booyah, and got some pre intel so that he came with his own mat. Fireman Ed asked me about it yesterday at #F3Skunkworks, so came totally unprepared. Q fail. I’ll do a 10 Pigeon penance. So did he suffer on the concrete? share a mat? bail out?
Read on to find out.
Opening/Disclosure/Devo – Savasana
Slow pace through sun salutation, then 5 rounds of High Lunge Sun Salutes (focus=hips, legs, groin)
Dead Pigeon (focus=hips)
Plow (focus=back)
Roll up to catcher squat (focus=feet/toes)
Sun Salutation into Low Lunge series (focus=hips, quads, lower back, groin, ham strings)
Fire Logs (focus=hips)
Bound Angle (focus=groin)
Savasana/End
Announcements
Sign up for BRR (yes, that drum has started beating)
Moleskin
So, after half-a-year, YHC forgets that some guys need additional intel to know what to expect at Gumby. Like, “Bring a mat.” So when I was telling Fireman Ed to post at Gumby yesterday after a particularly unsavory Bulldog beatdown, I just said where and when. Didn’t tell him to bring a mat. But I put it in the reminder tweet. Didn’t help. He showed up ready for anything, except an unforgiving concrete floor. Fortunately for everyone (especially Fireman Ed), High Tide travels with a 4X8 roll of high-density foam, like you’d see on the garage floor in front of a workbench. (Back story: it’s for his parking lot TGUs.) Anyway, with crisis averted, and Q fail rescued by co-site-Q, the workout went well. EarlyBird brought the M’s mat. (T-claps for asking the right people the right questions.)
Sign Up Genius is ready for you to Q. Please grab a date and let me or High Tide know if you have questions or want help with the Weinke (you don’t want my help on the music). Link: http://www.signupgenius.com/go/30e0f4dafae28aa8-gumby
T-CLAPS TO JAILBREAK – signed up this morning before I could get this Back Blast out!
Devo Verse: God is working in you, giving you the desire to obey him and the power to do what pleases him. Philippians 2:13 (NLT)
AYE. For the A51 PAX who spurned the Joe Davis Run, YHC brewed up somethin’ really special to punish all of us for not being better people and supporting a great cause. Plus, Banglaore (FNG) texted, and I quote, “make it difficult…very difficult” for his first post. So I did my best. Here’s more or less what transpired, as far as I can remember. It’s amazing how much I forget in 3 days…
THE THANG
10 Burpees for a little appetizer
10 SSH + 10 Burpees
10 Merkins
The Lap – Parking lot next to cars, up North Face and around Calvary with 8 pain stations
Lap 1 – 10 Jump Squats at each station + Mary and plank at the finish
Lap 2 – 25 Merkins at each station + Mary and plank at the finish
Lap 3 – 20 Freddie Mercuries at each station
Mary – keep feet elevated, close it out with 50 cadence Mountain Climbers
Lap 4 – 10 Burpees at each station + Mary and plank at the finish
Lap 5 – Run yer arse off
Sprint to first light pole
Sprint to second light pole
Sprint all the way back
Duck walk to first light pole
Lungewalk somewhere in there
I think that was it but, like I said, I can’t really remember
YE OLDE MOLESKINE
#horseneck OUT