Tomorrow is Mardi Gras day in YHC’s hometown of New Orleans. Unfortunately, I will be going to work instead of eating king cake and red beans and drinking beer, so I might as well Q the hardest workout in Area 51 on a Tuesday on Rea Road.
We’re going to try a different route for the warm up tomorrow. Make the usual right on Rea out of the parking lot, then take the first left on to Summerlin Place. Make a right on Windyrush Road and continue on to Chadwyck Farms Drive. When you hit Rea, make another right to head back to the parking lot. That should be approximately 1 mile.
The main thang will be a you vs. you workout.
Buddy bench playground:
Across the church at Wesley UMC:
Repeat as many times as possible until the Q calls time and repeat the opening mile (or the HT mile if the new mile sucks).
At 0515 on Tuesday morning, PAX in SOB Land will venture into the Ballantyne Country Club “West” for an Adventure history lesson. James Jack Lane should be familiar – it’s hilly. Little known Resolves Ln may not be as familiar, but it’s not any flatter. You might want to put in some study time on some of these terms.
This workout will be FNG Friendly and involve Hills.
The order of the morning:
10 men stepped up this morning and decided to start their week off right, after the last week ended so badly for the Panthers. Alf remarked that it was even quieter than normal for a Monday and we set off to see what might be lurking in the gloom.
Quick mosey over to the blocks to pick 6 up for later. The PAX were a little surprised to be getting blocks so soon. YHC had us grab and extra block in case we had late arrivals (Floor Slapper?) or a block broke in transit (Turkey Leg tried his best before the COP).
Continue the mosey over to the track for COP:
20xSSH IC
20xIW IC
20xSlow Squat IC
20xMC IC
15xMerkin IC
Blockwork with a partner
Partner 1 does called exercise while Partner 2 runs to far side of track and back – each partner runs 2x
Round 1: Overhead press
Round 2: Curls
Round 3: Squats
Round 4: Flutter with block press
Mosey to the stumps – if you didn’t carry a block the first time, carry it now
3x through 10 jump ups, 20 dips and plank to regroup
Mosey to the back parking lot for Mary – if you didn’t carry a block last time, carry it now
Various exercises IC
Mosey back to the lair of the blocks – – if you didn’t carry a block last time, carry it now
15 Merkins IC
AYG across the field to the cars
15x Slow Squat to close out the time
COT
Moleskine:
1) As Alf observed it was a quiet crew this AM. I suspect there was more banter on Friday and Saturday than today. Even quiet for a Monday.
2) When the PAX discovered we had an extra block at the track, it was dubbed the Safety Block and Alf regaled us with this best impression of a few bars of the 80’s classic Safety Dance https://www.youtube.com/watch?v=AjPau5QYtYs
3) The Hates and Hate Hates were absent today – only Masters division athletes toed the line this AM
4) Thanks to OT for the send off
5) Always and honor to lead – thanks
YHC planted the shovel flag and snapped a few pics as it flew in the northerly wind. 13 men of Anvil were on hand for a Lobsta Roll smackdown. Day Zero BB indicated that LR is having trouble with website creds. Will get that taken care of. In the meantime, YHC will try to remember what went down and post it below on behalf of new site Q Lobsta. Quick disclaimer and then we got to it.
Thang
Warm up mosey around the Calvary campus. Stop at rock pile and grab an appropriately sized rock that would be required for the rest of the workout.
COP
We did several exercises in cadence before moving to the parking lot by entrance 1. Line up for 7’s with rock squats. Run to 2nd light with your rock and back.
Mosey over to the horseshoe on the other side of the CDC. Circle up for several rock exercises interrupted by 10 diamond merkin OYO between each exercise. Mosey back to rock pile and deposit rocks. Continue on to the lot above entrance 4. Line up. Burpee broad jump the entire lot to the cars.
COT
The 5 days that have passed since this workout have made it difficult to remember. That, and the level of difficulty that Lobsta Roll brought. Always a strong Q. The shovel flag was passed over to the workout Q today. McGee will join him as co-site Q. Two guys that know a thing or two about hard work.
YHC has worked out at Anvil for over 2 years. Took over site Q duties from Baracus in November 2014. Young Love has been site Q from day one. YHC thankful to these two men for making this a great site. Consistently hard workouts and a welcoming and encouraging environment. The time is right to bring in new leadership. Excited to see what Lobsta Roll and McGee will bring to Anvil.
Hansel: This has been an emotional day for all of us. I think we should [run The Wiggler].
Matilda: What?
Hansel: Don’t ask questions. Just give in to the power of the [The Wiggler].
Corner of Foxcroft and Rothwood Tuesday – 5:45 am launch. Tell your friends. Fellowship pace…
* Zoolander
Posted on behalf of Lobsta Roll as he’s having trouble with his credentials. However, he had no trouble delivering a severe beatdown to us on Saturday. Kind of foreshadowing what happened in the Super Bowl last night…
With high intensity on the Q’s mind because that is what this w/o is about right!?….. we did the following after a loop around the perimeter to get the blood flowing;
Hold plank of the following:
20 IC plank jacks
15 OYO merkins
20IC peter parker
15 OYO merkins
20IC parker peter
15 OYO merkins
20IC IW
20IC Squat
With a light jog out to the far end of the field, we continue our task at keeping the intensity up…
With is distance of approx. 30-35 yards, broad jump burpee out and bear crawl back…plank and wait
Repeat with a double broad jump burpee out and crab walk back…plank and wait
Repeat with a triple broad jump burpee out and lunge walk back…plank and wait
One more time..broad jump across, 5 burpees and jog back…plank and wait
Quick jog to the rocks….pick a lifting rock…maybe I was not clear as some PAX rocks were not lifting rocks…intensity right?!..well we did this:
20IC Shoulder Press
10 merkins
20IC Tricep ext
10 merkins
20IC curl
10 merkins
Jog out to first soccer goal
15IC Shoulder Press
10 merkins
15IC Tricep ext
10 merkins
15IC curl
10 merkins
Jog out to 2nd soccer goal
10IC Shoulder Press
10 merkins
10IC Tricep ext
10 merkins
10IC curl
10 merkins
Jog out to 3rd soccer goal
5IC Shoulder Press
10 merkins
5IC Tricep ext
10 merkins
5IC curl
10 merkins
Jog perimeter and settle at the basketball court
20IC Right over left crunch
20IC left over right crunch
Split into 2 groups
Group 1 does 10 burpees a min for 10 mins while group 2 does 10 pull-ups a min for 10 mins
Flap jack
End with some abbreviated mary:
20IC Flutter
Protractor
This is Prohibition speaking again. It may not look that bad on paper, but I was am still sore from it. It was brutal. Definitely worthy of the #highintensity. Thanks for the lead Lobsta. You are welcome to come by and check on us any time! Thanks to Gronk for joining us all the way from Durham while in town visiting family.
3 heavy metal phoenixes rose from the ashes of the fartsack this morning to cleanse themselves of the disappointing Super Bowl outcome and take out their frustrations on their kettlebells.
No disclaimer given since there were 3 of us and we all know none of us are professionals.
COP
The Thang
100 swings
The original plan was for the PAX to carry their bells down to the soccer field for some of High Tide’s infamous Turkish Snatches. However, after discussing our various ailments (primarily of the shoulder variety), YHC made an executive decision to stay where we were for some ladders.
Round 1:
Round 2:
Round 3:
Round 4:
Round 5:
Round 6:
Mary
10x flutter presses IC
10x dying cockroach/KB pullovers IC
20x LBC without bell
10x Russian Twist with KB
Done
COT – Thanks to Frehley’s for taking us out.
Moleskine
After imbibing a few too many large NODA Cavus last night and getting to bed after midnight, YHC would not have been disappointed to take a 45 minute nap this morning “waiting” for the PAX to show up. Fortunately, Frehley’s Comet and Loogie were waiting for YHC and kept him honest this morning. After some quick jokes about heading to the diner for coffee and donuts, we got down to business.
This was the first workout since Foxhole was moved to Wednesday, then moved back to Monday. Hence, the title of Rebirth. Today also happens to be Lundi Gras, when the kings of Rex and Zulu meet on the river in New Orleans in anticipation of both their rides on Fat Tuesday tomorrow. And Rebirth is the name of a great brass band in New Orleans, so YHC figured he’d tie that in as well.
Speaking of the rebirth of Foxhole, YHC would like to welcome Loogie and Frehley’s Comet as co-site Qs. Both Loogie and Frehley’s have been regulars at Foxhole for a while. Rather than have to choose between Foxhole and the Maul every Wednesday, they preferred to keep a gear workout on Mondays. Thanks to Chanel for his leadership over the last year at Foxhole. It was great to work with you and I look forward to seeing you out there.
Preamble:
Despite getting older and, hopefully, wiser, there are still decisions that are made ahead of time that are potentially bad ideas. In themselves, they may be perfectly fine…but they provide that window or opportunity for excess and / or crossing the line. Hosting a neighborhood “Pre-Game” party at 3:45 is that kind of decision. Taking the bait when offered the Q-spot for the day after the Super Bowl…also that kind of decision, but one that held me somewhat accountable. Other bad ideas include continuing to run up the middle against the top rush defense…but I digress. 11 guys total showed up at DMZ to try to put that game out of their memories.
THANG
Take off toward Carmel Middle. 5 burpees at each driveway on the right. Mary in front of the school while waiting on the six. Mosey to rock pile and grab a rock. Mosey back to Camilla with rock. Instructions to run to that road that connects to Colony Morrowick with rock, stopping at each cross street (5 total stops) for 10 overhead presses, 20 squats, 30 Russian twists. Mary and planking at Morrowick.
Switch rocks – fast guys get a heavier rock – and head back up to Innsbrook, stopping at each drive way on the right for 10 curls. Stop at Innsbrook (top of the hill) and drop rocks on the sidewalk. Call for Jacob’s Ladder with 10 merkins at the bottom, increasing burpees at the top. Audible to stop after 5. Some flutters waiting for the six.
Pick up rocks, head back to Carmel Middle, stopping at each cross street for 10 tricep extensions and 20 LBCs with rock. Deposit rocks back at their home behind Carmel. Quick mosey back to home base.
Moleskine
That’s the Cam Newton press conference version of this morning’s workout #47seconds. Small group, so nowhere to hide. YHC quickly realized that on the way back up Camilla #firsttoworst #rockselection.
Feeling rather pissed off after #SB50, and knowing that running with heavy stuff is YHC’s kryptonite, had to go sadomasochistic today (just google the meaning, Turd – but don’t image search). Shades of Swampfox on the opener, which was like a cement mixer churning up the wings, pizza, and beer of yesterday. YHC almost lost it…even got those questionable burps.
Blame Mike Tolbert for us carrying the rocks today. At the school, YHC chose a relatively rectangular-shaped rock of moderate size (more big than heavy), held it up as an example, and said “a rock roughly yea big”. Cheese Curd couldn’t stand not knowing the usage of the rock, or can’t see, so allow him to blame poor rock selection, not being slow, for hanging out near the back. Orlando and One Eye were up front on the trip down to Morrowick. Snowflake went heavy – unfortunate for YHC to select his rock for the return trip. Free from the constraints of carrying something, Hairball smoked the Jacob’s Ladder. YHC stopped him just as he was lapping the six. Notably not near the front was DMZ’s own subscriber to Lids “Hats of the NL Central”.
Expectedly not present was SG, despite this being a wheelhouse workout for him. Guess those garage doors aren’t working yet.
May have gone a bit into OT, but gotta feel good about the accomplishment. Covered over 3 miles, which included close to 2 miles toting the rock, plus a few exercises.
2 pax arrived early for an impromptu Pre-KB. At 6:58, SF was planted and 8 pax were disclaimed. Off we went into the chilly February gloom.
Mosey to the other lot to warm up.
SSH, IW, LSS, Lateral Lunges (All IC x 15)
Line up on the line for the following to other side of the lot.
High Knees, Butt Kickers, Kareoke L & R.
Mosey to concession area for circuit work
3 rounds plank after each round
Step ups, dips, Freddie Mercury run to back stop & back.
Mosey to back field for starfish for 15 minutes
CDD, LBC, Jump Squats, lunges X 10 MERKINS IN THE MIDDLE X 10
Mosey back to playground circuit x3
Pull ups(5), Merkins(10), squats (15)
Mosey to wall for PC
Air presses X 25 rinse & repeat x 3
Mosey to baby track for some team track work. Split in to groups of 4.
Pax 1 one side doing merkins, pax 2 at one of end of track doing squats, pax 3 at other end of track doing old school situps, pax 4 runs to pax 2 then does exercise,pax 2 runs to pax 3, etc.
Do this for the remainder of the time. Done
Moleskine
Great group out today. We toured most of the campus and got in alot of full body work and 2 miles. Great to have Vila back out this week. Keep coming out. it doesn’t get easier, but you will get better. Everyone pushed it. Great to see Floppy Stick out again this week and he was pushing it. Great to have Sony back out after too much travel. Look forward to having you post in Area 51 more if your travel ever slows down. Nuke, Curry and Gullah as always were pushing it out there. Thanks to High Tide for taking us out.
Announcements
*Gullah and Nuke have the Q next week. Bring your KB.
*5 Years of F3 Party – March 5th at The Fillmore Charlotte. Here is the link – https://www.universe.com/events/5-years-of-f3-tickets-charlotte-C23H8T
*Click the link to help Run Stopper’s son, Cole,complete the Appalachian Trail. https://www.gofundme.com/75fs3yn8
Posted on behalf of “The Late Show”…
PreWork
Nice run by Kiefer, EE, and Happy!
It’s time and Countertop says “Let’s go!”
COP
(50) Side straddle hops
The Deal
No elevators or escalators for the crew at Outland.
P1 takes the stairs while P2/P3 does work, then flip flop.
Round 1 x 3
Take stairs one at the time, exercise is dips.
Round 2 x 3
Karaoke right on stairs, decline Carolina dry docks.
Round 3 x 3
Karaoke left on stairs, flutters.
Round 4 x 3
Jump the stairs 2 or 3 at a time, squats.
Mosey to the practice field. Handoff to The Late Show. Grab a manly rock rock from the pile and line up.
“Mandy”
Sans rock run to the tower and back (100 yards total?)
(10) ground to overhead (G2O) with your rock. (Just like it sounds. Squat down, pick up your rock, get it over your head, squat down returning it to the ground in a controlled manner for a tap and go back up).
(10) each knee mountain climbers.
Run
(8) G2O
(8) mountain climbers.
Then 6, 4, 2. Done
Return rock then a mosey to the elementary school. Stop at the road for 10 Peter Parker Merkins.
Continue to Elementary school in an Indian run with Hairband setting overall pace.
At the playground…
“Cindy”
For the fire breathers in the bunch:
5 pull-ups
10 merkins
15 squats
Repeat 3 x then run 1/2 lap and repeato
For those with cooler breath:
5 supine rows
5 push-ups
10 squats
Repeat 3 x then run 1/2 lap and repeato
Mosey to the elementary bus lot and line up.
Hairband calls the start for a sprint to the swing gate.
Mosey back to the middle school pkg lot for 10 burpees on your own and a round of flutters.
Done.
The Moleskine
I’m sure the pre run was magnificent. I was busy at home cooking watery eggs. CT brought the heat straight off with some nice stair work in the stadium. Awesome agility work with the single steps, karaoke, and hops. Probably a good thing Horsehead was absent (8 days since our last work place injury). And thankfully the stadium gates were open (no shoelaces or other important bits getting snagged by the chain link). After our mosey to the practice field we meet a couple ladies that were invited to F3 this morning. Sugar and spice and everything nice…. Not Mandy and Cindy. They were breathtaking to say the least. Not much chatter, just the sound of the Pax trying to breathe the frosty air. Nice hustle. That’s what makes it happen. Thank you Smokey for taking us out strong!
YHC, The Late Show.
Announcements
Friday workout #F3Overdrive is having some transmission work done. The focus will be gear workouts. Check the weekly em for where you can score a sweet kettle bell.
F3 Foundation. F3’s mission includes helping organizations that help others. Check it out on the F3 website.
Welcome to FNG Zegweller!