Forecast called for rain and mid-40s. A bit of wind as well. Spot on. Bagpipe men sat in cars until 0528. In the final 2-minutes, there was talk of driving over to the parking deck. Frehley’s asked, in all seriousness, if this was OK. Sure, we will meet you there. Abba was ready to drive as well. They both sucked it up and ran with the group. Yes, it was raining. Yes, it was a little windy. Felt pretty good out there once we got moving. Disclaimer given with a special note on safety, given the wet conditions.
Thang
Mosey up Conlan Circle. Across B’tyne Commons Pkwy. Up Costigan into the parking deck. Up ramps to highest possible covered point.
COP
SSH x 10 IC
IW x 10 IC
Merkin x 15 IC
MC x 10 IC
Plank Jack x 10 IC
Up to top level. Enter north stairwell and descend to subterranean level. Partner up. Similar speed recommended.
Catch Me If You Can
Basement to top floor north stairwell and back down to basement.
3 rounds: 1 Double-Merkin Burpee
Plank series after round 1. Several moves and holds.
Mary after round 2. Flutter x 25 IC/Hold/Dolly x 15 IC/Hold/6 inches to 45 degree flapjacks
Reverse plank series after round 3. LLH-10 count/RLH-10 count.
Mosey up stairs to one of the middle levels.
Triple Nickel
Run to top of full ramp. 5 Burpees. Run to bottom. 5 Jump Squat. 5 Repetitions.
Plank series to wait for six. Low plank alternating leg lifts x 10 IC.
Mosey back across B’tyne Commons Pkwy and down Conlan Circle.
Crazy Ivan down the lane leading to Ortho Urgent Care. Merkin x 15 IC. AYG back up hill to launch lot. Finished with Swift.
COT
Moleskin
We haven’t seen rain in like 35 days. Clearly, some of our group did not know how to react to it. Once at the workout, the only thing a car is good for is pushing it as part of the workout. Maybe we should have put Frehley’s and Abba into a car and pushed it up to the deck. Next time. Admittedly, it was slightly uncomfortable just standing there in the rain and wind. We quickly took care of that.
Hard to accurately gauge the mileage today. Margo had us at 3.8. Utah at 2.4. Thin Mint put us at 2.2 before the Nickel and run back. I am going with right around 3 miles. YHC’s watch turned off on it’s own.
The duo of Thin Mint and Nard Dog was out front for the CMIYC repeats. Margo, Soft Pretzel, YHC and Abba/Cheddar not far behind. Rest of the crew bunched up tightly. Thin Mint put some distance between himself and the group on the Triple Nickel. He is faster than most. Solid work. T-claps to Abba for his 3rd post after a 6-month hiatus. Glad to see you back out. Solid work. Not sure exactly when Kirby joined us. YHC saw him running down as we were running up during CMIYC. Anyways, good work out there. Utah pushing hard while dealing with some shoulder pain that may be related to the Soccer Arms Cup. Now you know where Ortho Urgent Care is located. They open at 5:00. T-claps to Paper Jam for the takeout prayer. Thankful for the opportunity to lead this group of men today. Good luck to all of the men running the Kiawah 1/2 and full marathon this weekend.
Announcements
Joe Davis Run for Recovery. 01/07/2017. Register HERE
COTS volunteers need for 01/01/2017. Strawberry is your man on that.
Nice Saturday morning for weekly edition of Area 51 on the grounds of McKee Rd Elementary. Started off with 5 PAX and eventually ended up with 6 after Floor Slapper made his customary tardy appearance as we were beginning the COP. Quick, short disclaimer provided for this veteran bunch and we headed over to the lower parking lot by the soccer fields.
Quick jog around the lot and we circled up for COP:
After an extended warm-up, we headed over to side of parking lot and lined up for the next round
Properly stretched and having warmed up the legs a bit we made our way to corner of the parking lot. Here the instructions were provided for a round of Four Corners:
Then it was off to the playground and the pull-up bars for a little circuit work:
Completed 2 circuits and then we were on the move again. Made our way down to the recently paved track for another round of 4 Corners:
After completing 2nd round of Four Corners, made our way over to the wall at front of school and completed the following:
Enough break time, we headed back to launch parking lot for Round 3 of Four Corners. This time we completed the following:
PAX were pushing it pretty good and we quickly worked our way through our 3rd round of 4 Corners. Still a decent amount of time on the clock, so YHC led the crew to the logs at the NC Landmark playground area for another round of circuit work:
After completion of the 3rd round, circled up for a few Minutes of Mary (Pax choice):
With the PAX getting so much enjoyment out of the Four Corners, time for one more round. We made our way down to the soccer fields for a final round. Original call was to run to light pole at mid-field but after a little prodding from Lobster Roll the decision was made run to the light pole at other end of the soccer field. Ran to each corner of the soccer field and completed 5 Merkins, 5 Prisoner Squats, 5 LBCs.
Time to head back to the launch point. Back in time to knock out one final round of Circuit Work with 10 Pull-ups, 20 Dips, 20 Calf Raises.
COT
NMM:
Announcements:
7 hearts posted at 1230 today to deliver 200-300 toys and various gift cards to the Alexander Youth Network (“AYN”). No COP to be found today (Read the Pre-Blast, as well as the why behind what brought us together today…and read all of it). After some slight misdirection (as well as the undoing of what YHC thought was a perfect parking job of his vehicle) we were off and running.
The Sun was shining on us today when we arrived at AYN. More on that in a minute.
The Thang
OYO toy and hygiene supply carries – PAX unload three vehicles’ worth of toys and hygiene supplies – most that made it to the South CLT Christmas Party along with those that did not – place in the first AYN cottage on the right. AYN informed us that they were slowing transforming their cottages into a “Santa’s Workshop” of sorts…our toys would fit right in. While they were early in the process of transformation, the toys and gifts (not to mention the heartfelt gratitude from AYN’s President and their Chief Volunteer Coordinator) made it very Christmas-like indeed.
Fin
Moleskin
Today’s drop was the culmination of several months’ effort in terms of selecting the charity that OST wanted to support as well as coordinating the PAX efforts in donations. Families from all over our City and State have given to AYN in support of OST and the weight of the gesture was felt by us today.
YHC had never met Olive or Jager before, but was humbled to finally meet them in person – amid the jokes about how Just in Time and Good Times had posted this morning and that they felt fine and just you wait for it in the morning – I personally felt that I had more to say but didn’t know how to say it, because what could anyone say that would be appropriate or adequate for what brought us together. This BB could be pages long and it would still fall far short.
Olive/Jager – Your courage as parents, as volunteers, as two skyscrapers holding strong against the winds…I break into a thousand pieces at the thought of trying to begin to understand the journey you’ve gone through and how you can still stand on your two feet. Yet, as I see Olive’s example living through Operation Sweet Tooth (his stoking the fire of Sweet Tooth’s memory to burn higher, hotter, and brighter through OST…through his encouragement of others, his strength for his Family, and his God-given resolve), I think I know what I see…and YHC believes this passage defines it:
“Love bears all things, believes all things, hopes all things, endures all things. Love never ends.” – 1 Corinthians 13:7-8
Thank you, Olive & Jager, for leading all of us by your example.
13 of South Charlotte’s finest chose to start their day with a serious down painment at DMZ. Here’s what we did:
4 x 1 mile run starting at intersection of Carmel and Camilla, run down Camilla following it to the right and continue on Lori till it dead ends then turn around and run back.
First mile 10 merkins at each speed hump and each turn = 10 stop and 100 total merkins
Second mile 10 squats at each speed hump and each turn = 10 stop and 100 total squats
Thirds mile 10 LBCs at each speed hump and each turn = 10 stop and 100 total LBCs
Fourth mile AYG with not stops.
Assorted mary while waiting for the six.
Mosey to COC parking lot for 3 sets of Peoples Chair for 1 minute followed by 10 burpees OYO.
COT
Moleskin:
Strong group out there today. YHC could really feel the enthusiasm from the PAX as he gave the instructions. There was a lot of concern about the 9 driveways on the right. Not sure why. Not much opportunity for mumble chatter. Swiper, Rachel, Cold Cuts and Agony were the Larry Birds today. Always a pleasure to lead the DMZ PAX.
Aye. One Eye
This weeks Area 51 running workout will consist of some track work. If you are tapering for Kiawah you can stick to your own plan if needed. Otherwise the crew will be working on some speed, yes on the track. Should be a nice, wet one!
14 PAX, including 2 FNGs, posted on a wet Monday morning to partake in YHC’s VQ. As I walked up from checking out the rain damage on the AO, I was both energized and the slightest bit intimidated by the great group of guys that showed up to get their week off to a good start. Right off the bat I noticed an original Red Wood. That simply means he was at the very first F3 workout. More on MMOB in a bit. The pressure was on to deliver.
With the disclaimer duly given, we were off…
Warm up jog down Strawberry Ln and back to the school for COP
SSH (Side Straddle Hop) x 10
IW (Imperial Walker) x 10
Low Slow (or fast) Squats x 10
The Thang:
Suicides using the basketball goals as markers, then run over to the rocks.
10 Curls and 10 overhead triceps using the rock, then run down to the bleachers.
10 step ups for each leg, 20 dips, then run back to the rock area.
Partner peoples chair tunnel of love style – I totally thought this is where the workout could go sideways. There was some serious grumbling and displeasure but in the end everybody knocked it out like a champ. MMOB taught me this one. Then run down to the track.
1 loop around the track with 5 merkins at each corner.
Return to the start for round two – Very similar to round 1 but a very distinct difference.
Suicides using the basketball goals as markers , then run over to the rocks.
10 Curls and 10 overhead triceps using the rock, then run down to the bleachers.
10 step ups for each leg, 20 dips, then run to the track.
1 loop around the track with 5 merkins at each corner.
On the track we did Planker’s Delight – PAX planked shoulder to shoulder, while groups of 3 went down the line doing a hand slap merkin with each man. I have to give props to (Dumpster) Fire for teaching me this one. Did it at a workout he led 3-4 months ago… Loved it! Then run back to the parking lot.
With no time to waste, and in an effort to get more mileage in, we finished up with an Indian Run down Strawberry Ln to Rosecliff and back.
We had time for one more merkin and time was called.
The official mileage (according to Booyah and Grizzly) came in at 2.9.
The Moleskin:
Since you only get one VQ, I want to take this opportunity to thank the 14 guys that were able to make it. Hariball, if I haven’t thanked you today, thank you! I’m so grateful for you introducing me to the world of F3.
Excellent effort by everybody today. I had even more fun than I thought I would have. The time seemed to fly by. If I was aware how close we were to 3 miles, we would have taken our last half minute to spare to run around the parking lot a little more.
We had two FNGs – Both kept up as if they had been doing F3 for a while. I know them both well. Super guys. Danny and I have been best buds since we were 10 years old. Glad to finally get him out.
Brent (Choo Choo) is married and father of two. He is from Texas and graduated from Texas Tech with an engineering degree. He’s a business owner. His company works on imagining equipment.
Danny (Babe Ruth) is married and has a daughter. He went to grade and high school in Charlotte (CCHS). He graduated from Georgia Tech with a degree in business. He works for B of A. When we were 10 my grandfather nicknamed him Babe Ruth. That is all he ever called Danny till the day he died. At 10, Danny could knock the living piss out of a baseball.
I was tickled to see 3 of metro’s finest make the journey to the south side to join us this morning. I’ve known these guys for a while and they don’t come any finer. I appreciate the three of you going out of your way to make it.
Gandalf is a stinkin’ beast!! He represented the metro area well by finishing first in everything we did. I shouldn’t expect any less. Gandalf’s work ethic is off the charts. Brilliant and a Tar Heel. Always has a positive attitude. It’s contagious. Did I mention he’s a Tar Heel.
Grizzly put in a solid workout. Not afraid to get dirty, as he kicked mud on me several times. He reminded me as we ran through the parking lot toward the rocks that I used to give him and my brother rides to basketball practice at South Charlotte Middle. Oh the memories… So many good ones. Look forward to making more with you brother.
MMOB (former candidate for Charlotte Mayor) was behind the inspiration to try partner peoples chair tunnel of love style. He gave me some last minute pointers this past Friday. He’s been to hundreds of F3 workouts. I’ve had the chance to get to know MMOB (aka MMCH) over the years. Super dude! Thank you for taking us out this morning. I could not have said it better myself.
Jelly, Mad, and Smash. You gave it the usual 100%. Jelly and Mad are gaining more endurance with every workout. Smash does everything gracefully. He never really looks tired.
Booyah, Goonie, and Heartbreaker. I appreciate you being there this morning. You are great examples of what F3 PAX are all about. You’ve always made me feel part of the club. Booyah, I know basecamp is not in your normal rotation. It means a lot that you went out of your way to be there. As always, you brought swag, you were as cool as the other side of the pillow.
Beaker (aka the Professor). You were and are a stud. I look forward to pushing each other to many more F3 workouts.
Hairball. THANK YOU!!!
It was an honor to lead you guys. I appreciate Simba and Goonie for giving me the opportunity. I look forward to posting with all of you again, soon.
Announcements:
Joe David Run is Jan 7. Get signed up.
Extreme Hike for Cystic Fibrosis – Sign ups start at the end of December. 30 mile Appalachian Trail hike in 1 day. The hike will be on April 22, 2017. Contact Grizzly for more info.
Fort Mill Custom Go Ruck at Alice Springs Greenway in April. Contact Mad for more info.
Swift will be back on a normal 0515 schedule from the Vine this week. Whether you are racing this weekend or in need of some Speed, this week is for you.
The THANG:
YHC was experiencing severe back pain Sunday afternoon and Monday on the way to the AO. No better time to launch into a KB swing marathon.
Thang
10 rounds of 20 KB swings. Swings were completed within 1-min. The remainder of the round was rest (200 total)
Mosey
5 power clean and press R
5 power clean and press L
Repeat three rounds
Paxs were given about 20 sec recovery in between each set. Focus was on form, not speed. During the last set, PAX completed a 30 second isometric hold in the press position for the last rep on each arm.
Mosey
5 sets of merkins with varying speed and isometric holds. Work for 30 sec and rest for 30 sec. PAX completed 8 to 12 reps per round
Long Mosey
3 sets of pull ups with varying speed and isometric holds. Work for 30 sec and rest for 30 sec. PAX completed 5 to 7 reps per round.
Mosey
10 rounds of 20 KB swings. Swings were completed within 1-min. The remainder of the round was rest (200 total)
Moleskin:
I felt great to be out there in the gloom again after being admittedly inconsistent over the last few months. Looking forward to posting more.
Thanks,
P
11 men slowly but surely arrived at the Calvary parking lot for what was (or so I thought) advertised as a running workout. I’m pretty sure I gave some sort of disclaimer but I really can’t say for sure. We hit 7am and got started.
The Thang:
One warm-up lap around the parking lot
COP:
Head out of the parking lot and head to Davie Park to the turf field
LBC X 20
4 Corners
Partner Up:
All Pax line up on the goal line with their partner. Group one calls an exercise and runs to the opposite end of the field. Remaining PAX perform named exercise until the group gets back. Repeat 5 times.
Start on goal line and bear crawl to center field and then sprint to the other goal line.
Back with your partner at the bleachers for a combined:
Mosey back to Calvary for a stop at the rock pile:
Mosey back to the cars for Mary (PAX Choice)
Finished with 5 burpees OYO
SKIN:
I rolled into the parking lot at 6:53am and with the exception of the early church crowd, I was the only one there. I wasn’t expecting a large group due to the cold weather, holiday party the night before, etc. but I was getting a bit nervous. Slowly a solid group of men started arriving. I was getting texts on my drive over from Spackler, Bounce, and Gloss stating that they would not be coming due to their excessive alcohol intake the previous night. Truth be told, I wasn’t really expecting them to show after knowing that 2 of the three were at the holiday party. 6:57am I get a call from Semi telling me that he is coming and asking that we “hang around the cars” until he gets there. I was a bit skeptical but a few minutes after 7am Gloss was coming in extremely hot.
McGee made a request that we incorporate burpees where we can as he has pledged to do 100 everyday in December. Not sure why, it sounds awful, but I obliged where I could. I think I’m missing a few in the above workout description. I am blaming the “????” in the workout description on the fact that I put off writing this for 2 days. Sorry.
I knew it was going to be a tough crowd when some of the PAX were speaking of their displeasure in Flipper taking the group to Davie Park the previous week. Needless to say that when I announced that we were heading back there again, I was met with some push back. Its only a bit over 1/2 of a mile away so I’m not real sure what the issue is. That turf field is great and really underutilized. About 100 yards into the run Gloss announced “I think I’m gonna die” (no such luck). Anyone caught downwind from him was blasted in a stench of stale liquor and cheap buffet food. It was around this time that Pro voiced his displeasure over the price of drinks at the holiday party ($6 for a beer does seem excessive). Pro, next year do what Spackler did and bring a Solo cup of straight liqour.
Pro and Gloss called me out on my weinke and Gloss went as far as to accuse me of “winging it”. I did change a few things on the fly as I was getting the impression that the distance covered wasn’t to each PAX liking. We only covered about 3.5 miles I believe which seems reasonable within an hour.
TR was driving Mrs. TR’s whip as his was stolen off the mean streets of DC early in the week. I believe it is a 2002 Suburban so please keep an eye out for it and message TR if you see it.
Solid group out there today. I recognize I pulled some people out of their comfort zone a bit with the trip to Davie but everyone pushed through. Nice work.
No Announcements.
9 pax got up early the day after the epic F3 South Charlotte Christmas Party for a little jaunt around Ballantyne.
YHC got there early after a quick survey of the vicinity. The plan was to catch a 10 minute nap while waiting on the pax, but OT pulled up uncomfortably close to my driver’s side window, making that a bit awkward. Oh, well, might as well get out and be social…
Haggis came in on two wheels and parked on three at about 5:30.01. A quick disclaimer was provided while he then proceeded to tie his shoes and put on his merkin mittens.
Mosey over to the BB&T parking lot for COP:
Run over to Ben Nevis and plank up with feet on the guardrail while waiting on the six. Upon their arrival, do 15 derkins, 20 dips, and 10 split squats per leg. Run up Ben Nevis and plank for the six, then return to the bottom and repeat the derkins/dips/split squats. Repeato. At this point, Haggis informed the Q that Loogie was threatening mutiny. Loogie was definitely looking daggers and YHC was smoked, so we moved on.
Mosey up Rushmore Lane to the little pond with the bridge. Jump squats and squat hold while waiting for the six. Partner up by speed. P1 runs around the pond, bear crawling the bridge while P2 performs merkins. Flapjack until each pair has performed 100 total merkins. Haggis was happy to provide real time feedback on merkin form to JRR Tolkien at this point.
Mosey up to the corner of Harney and Ballantyne Corporate Place. LBCs x 25 IC while waiting for the six. Mosey to the corner of Ballantyne Corporate and Brixham Hill Place. Dolly x 25 IC while waiting for the six. Continue mosey (guided by Mighty Mite) to Loch Ness. Head to the nearest patio and do flutters x 25 IC while waiting for the six. Mosey to the high bar for 2 rounds of 10 pull-ups and traversing the parallel bars.
Mosey back to Brixham and Conlan and get on your belly at the stop line. Jailbreak on Q’s count back to Hairball’s truck (sorry for the handprints, HB). Mic Check easily took the checkered flag on that one.
5 Kiawah runners joined us for COT at the end: (Bratwurst, Turkey Leg, Hairball, Bunker, and Frasier).
Announcements:
Moleskine: