YHC pulled into OP to see High Tide getting extra credit with a Pre KB routine. Impressive with our 1st cold morning in a while. YHC will take the cold and dry any day over what the last 2 weeks have been. SF was firmly planted, 8 pax gathered to take on what Ascent and Olympus had to offer. Properly disclaimed, some might question that, off we went into the gloom.
Mosey to the other Parking for Warm Up with SSH, IW, LSS, and MC.
Next the Q confused everyone with sub par explanation.
3 corner grinders. One runner, AMRAP at each corner until runner reaches you, then run to the next corner.
Corner 1 – Merkins
Corner 2 – Squats
Corner 3 – CDD
We did 1 round when Gummy and Hopper arrived. Added a 4th corner of Lunges for 3 more rounds.
Mosey to concession area for Circuit Work:
Dips X 15, Lateral Lunges X 10 each leg and Merkins X 15.
Rinse & Repeat
Mosey to back of the school & grab some wall for the following:
Hands out in front and Mall Cop 30 second 10 count with some type of Jane Fonda criss crossing of hands movement. Not sure what happened here.
2 rounds of People’s Chair with 50 air presses.
Mosey back to launch for for Gullah to take the 2nd half:
Per the Tweet on Friday, KB’s were brought and had plenty for all.
AMRAP as follows:
1) 5 minuntes of 15 KB Swings & 5 burpees
2) 5 minutes of 10 Goblet Squats & 10 Merkins
3) 5 minutes of 5 Lawnmower pulls each arm, 10 Upright Rows, 10 Good Mornings
4) 10 minutes of 10 Presses, 5 per side Suitcase Lunge, 5 per side High Pulls
Take a lap around the mini track and back for Mary:
Pax Call went something like this(Probably missed a couple so sound off if needed.
*Crunch with Press
*Russian Twist with bell
*Dolly
*Rosalita
*Peter Parkers
*Flutter Press
*Louganis
Done.
Great group out there with plenty of opportunity to push yourself & 2nd F. YHC was off this morning with confusing instructions and not adapting to site conditions, as more circuit work was planned not realizing the playground would still be flooded, then forgot to add it in at other places. I left Gullah with more than 30 minutes, as 1 pax commented, “that was a quick 30 minutes.” Yes, it was because it was not 30 minutes. Thanks for picking up my slack, Gullah!
Great to be out there with everyone. Good to have some new pax out at Ascent and others stopping by for the 1st time in a while.
Welcome to FNG Curry. EH’d by Gullah. Great job out there today. Look forward to seeing you out in the gloom soon.
YHC took us out. Always an honor to lead the men of F3.
Announcements
*Next Saturday Joe Davis Run – https://joedavisrun.racesonline.com/
*Ascent/Olympus will be converging at the Rock next Saturday
*January 16th – Kettlebell Clinic and Workout at Ascent. High Tide on Q.
*Olympus will be converging at Ascent starting 1/16 for the next 3 months. Q Schedule will be going out next week. Plenty of opportunities to lead. Reach out to Gullah, Ickey Shuffle or YHC to get on the schedule.
Despite the warnings, 10 pax posted to burn off some New Year’s Eve calories, 0.0 style, with lots of swings and other things.
The Thang:
COP:
In Cadence:
Done – haha – We’re sooo done!
COT
Announcements:
Joe Davis Run – Jan 9th – sign up! (to run or volunteer)
Naked Moleskine:
YHC has been hung up on low reps (5-7) lately, so he decided to mix things up this week with higher reps and lower weights to really rev up the cardio and burn some calories in advance of the holiday festivities (i.e. sitting on the couch watching AL football and other bowl games). With the weinke set, a dry run was ran on Tuesday. It did not go well. After feeling like crap for 6-8 hours afterward, some modification was in order. (1) Originally, there were two set of everything (ex. swings, squat L, swings, squat R, repeat). Today, that was changed to running through the entire weinke once and then repeating. That seemed to help with recovery and timing, as Tuesday’s run-through took 50 minutes, while today we finished in 45. (2) On Tuesday, limited bell selection resulted in a mere 17% reduction in weight from the low rep size, which was heavier than desired. Today, a 25% reduction in bell size was spot on. It still sucked, but there was no all-day feeling like crap, which was nice. Hope your bell choice was equally satisfactory.
Some days you meet expectations, and some days you don’t. Before we began, Bulldog’s request of, “please tell me we’re not going to the playground for pullups” was cheerfully fulfilled. No mud on your new sneaks today. Our lats will have to be trained another time. And, while no pleas were heard, no TGU’s were given either. You’re OYO for those as well.
Welcome to our converging pax from RebelYell, Strawberry & Margo. Glad to have you out today and hope to see you again in the future.
Thanks to all for coming out to Meathead today and throughout 2015. You’re what makes this 0.0 Kettlebell thing a success, providing Area51 with another option each week to share iron with iron with iron.
Aye.
AYE. 17 of Area 51’s finest and 1 of Metro’s A-Team posted for what appears to be the fastest growing Saturday workout in Charlotte. Allow YHC a moment to opine. I have no idea why this workout is called Day Zero. In my mind, it takes me back to June of 2011 and my first post at Big Hair Monday, where the notion that I was “in pretty good shape” was irrevocably disgorged from my brain #reality. That was my Day Zero. So when we post at a workout with that name, I have to figure that the goal is to humble even the mighty and remind us of what our own Day Zero felt like. The pax and Qs of Day Zero have definitely been delivering on that lately and the numbers have grown. Forgive me while I conflate correlation with causality #APstatistics, but it seems to me that men want hard workouts. Hopefully today’s fit the bill. Here’s more or less what went down:
THE THANG
Trail of Tears
1 mile to Calvary and 100 burpees along the way
Grab a rock and a partner
Hill Hell
Approximately 0.05 miles from top to bottom and back
Round 1 – Up and back with rock
Round 2 – Up and back backwards with rock
Round 3 – 10 Mighty Merkins per partner
Round 4 – 10 Jump Squats per partner
Round 5 – Up and back with rock
Round 6 – Partner carry
Round 7 – Partner carry
Round 8 – Bear crawl
Round 9 – Broad jump
Round 10 – Partner carry
Round 11 – Partner carry
Round 12 – Burpee broad jumps
Round 13 – 10 Mighty Merkins per partner
Round 14 – 10 Mighty Merkins per partner
Round 15 – 10 Jump Squats per partner
Round 16 – Partner Carry
Round 17 – Partner Carry
Round 18 – Partner Carry
Round 19 – Partner Carry
Round 20 – Up and back with rock
(50/50 chance that I got all of that right)
Each round was interspersed with Squats, Mary, Plank, etc
Truncated Trail of Tears
YHC had every intention of knocking out another 100 burpees on the return…but no.
20 Jump Squats / 10 Burpees / 10 Burpees / Mary
AYG about 150 yards
AYG about 25 yards
YE MOLESKINE
1. A huge welcome to an F3 legend, the tilted-head runner himself, Stinger. YHC saw him at the Convergence yesterday and headlocked him for DZ but figured there was about a 5% chance he’d actually trek all the way down here on his own and only about a 25% chance if I included him in the pre-blast tweet. But he did in fact post at DZ, probably just so that we could all become well acquanted with the precise angle of the tilt of his head #12.86degrees.
2. Also, welcome to The Body Bag, who proved the fact that he is a total beast not just by destroying the pax in the AYG springs #soccerlegs but by wearing just shorts and a t-shirt. No gloves. No hat. No long sleeve shirt. Someone tell this silly Englishman that it’s cold outside.
3. TClaps to the many Larry Birds today. Alf, Frasier and Swiper were usually up there with The Body Bag and Stinger as well. It appeared that everyone had a kryptonite and a bailiwick at some point during the workout.
4. There was no one at The Rock. Time to turn up the pain dial.
Thanks again for the chance to Q. #horseneck OUT.
Will be working on dialing in the race pace for next Saturday’s Joe Davis Run.
At 0515 on Friday (yes, New Years Day) morning, those gearing up for the @JoeDavisRun 5K or 10K will head into a final week of prep at the weekly #MountainGoat workout at South Charlotte Middle School. The plan is to test the legs for the true Race Pace that beckons barely more than a week away.
Here’s the plan:
T-pace and R-pace can be found here: http://runsmartproject.com/calculator or also available via the app VDOT Running Calculator by The Run SMART Project, LLC. Here are downloadable links:iOS App Store = https://appsto.re/us/gp4b6.i Google Play =https://play.google.com/store/apps/details?id=com.runsmartproject.vdot_calculator
Double down opportunity:
Can clown car over to the convergence post Mountain Goat
6 men braved the soupy and soaked conditions to climb Peak 51 ONE MORE TIME in 2015. During the workout, Samoa, the Christmas Islands, Kiribati, Chatham Islands and New Zealand all celebrated the New Year… so in solidarity with our future F3 Brothers there, we celebrated along with them.
Having disclaimed in the parking lot, we headed to the FBCM parking lot for the following:
COT
1. SSH x 16
2. IW x 16
3. Merkins x 16
4. Low Slow Squat x 16
5. Peter Parker x 16
6. Lunges x 16
7. Mountain Climbers x 16
Move to opposite side of parking lot for a gauntlet run down and back, stopping at each light pole (4 total) for the following:
Rd 1: SSH x 20; Merkins x 16
Rd 2: Squats x 20; LBC x 16
Move to driveway next to FBCM for some Tabata-style circuit. This features a 1:00 minute clock that we exercise for :40 seconds while listening to some of YHC’s favorite music, then rest for :20 seconds. We did 16 intervals, and each PAX called an exercise. Here’s where my memory will fail me, so if I miss one, please add in the comments:
Not in order, we did… Russian Twist, SSH, Burpees (twice), Jump Squats, Squats, People’s Chair w/arm presses, elbow plank, BTTW, hand-release merkins, jail break through parking lot, LBC, Rosalita, Jack Webb, Lunges, and 1 other I can’t remember…!!
Back to the wall for 2 rounds of People’s Chair with 36 (20+16) arm presses.
Final circle for Mary:
Moleskine
Great to workout with you fellas on this last day of 2015!
Everyone pushed hard! It was great having Drop Thrill back out after a few weeks of recovery.
Rivet has become a regular, and Freedom, Tawny and Insomniac always bring it strong.
We missed Geraldo who was rucking in the Himalayas, and Sensei who said something about staying an extra day at the beach in Miami… Just playing…. Get feeling better!
Rivet took us out in prayer.
Announcements
At 6:00am Saturday morning, you brothers of Area 51 F3 Nation will enter the gloom and partake in the first Stonehenge workout of 2016, which I have the honor of leading as your VQ (thanks MicCheck).
Pre-blast:
Will introduce a few new exercises, and will try to focus heavily on improving the PAX grip strength (huge for you aspiring 2016 OCR mud run competitors), core, and back, among other things. Much of the workout will involve a partner, so that Iron can sharpen Iron all day. Not a terrible amount of straight “running” tomorrow, possibly because several of us did the 16k trail race, so hoping the workout will challenge PAX in other ways. Gloves may be helpful tomorrow… See you in the gloom.
(Note: I’m really only doing the preblast as website practice for the backblast. Yes, I am aware I’ve told you nothing about the workout)
As the most recent Tarantino gem has come out, another eight pistoleros decided to escape the fartsack for another installment of Hydra. As YHC tweeted out last night, the right shoulder is tweaked, so staying in an upright position was pretty heavily evident in the weinke. Veteran crew out there today, but disclaimer given anyway (especially with Chico the attorney in the house).
Line up behind me for Indian Run to far parking lot next to Harris Teeter (+/- .75 miles).
Circle up for COP:
SSH
IW
LSS
Mtn. Climber
Thang
Go to one side of parking lot, line up behind me and zig-zag touching far points of parking spaces down and back.
Mosey to one side of office building for wall sits, arms out, arms up; repeato
Mosey down Colony Road, hang a right on Abbottswood, continue to top of one side of half pipe.
Instructions given for 11’s from one side of half pipe, down to center intersection, up the other side (approx 100 yards from one end to other)
Dollys at one end
Jump Squats in the middle
Flutters at other end
Mosey back up Summerlin hill, left on Rea, back to OP lot for Mary
Rosalita
LBC x 50 oyo
Protractor
Russian Twist
done
BOM
Observations:
Taking three weeks off for a bum shoulder can take the shape right out of you, the pauses in the runs was for YHC for sure.
11’s suck out loud, thought the half pipe version would be cool; nah, not so much.
Rachel and Chico were Larry Birds for sure on 11s and back to lot, but as I was the 6 today, everyone was working real hard.
Happy New Year to all, thanks for the opportunity to lead such strong group of men.
Announcements:
Congrats to Daisy and his M; proud parents of a baby girl Hadley Kate Terrell born on Boxing Day (12/26)
Chico is looking for a final member of a 9 man Palmetto 200 team; see him for details
2015 wraps up today. Lots of guys put in lots of miles, training for lots of events, or just because.
Starting tomorrow, step up to the 1000 mile challenge. Simply, run 1000 miles in 366 days #leapyear. Front load it, back load it, break it up however you want. On average: just under 3 miles per day, 20 miles per week, or 84 miles per month.
If you’re curious, 1000 miles from Sbux coffeeteria gets you to Toronto, Chicago, almost NoLa, almost Miami, and about anywhere this side of the Mississippi.
“Why do it?” you ask. Why not? You’re putting in the mileage anyways. Side benefit: this time next year you’ll be the man that walked ran a thousand miles, and maybe fell down at someone’s door. (See: https://youtu.be/MJuyn0WAYNI?t=22)
Track your miles on your own. If you use a GPS watch or a smartphone, join Strava. It’s free, and easy (See Area 51 Club and F3 Nation Run Club).
Cheers to 1000 miles.
Eerily reminiscent of last week, weather-wise. Pulled into the lot early and Fabio from Greenwood, SC was already there. Semi-Gloss rolled in at 5:28, answered a call from Mother Nature, and we hit it.
Thang
Run the HT mile. YHC first one back to the church, no GPS today but I’d guess 7ish minute pace, so I grabbed the rocks. With the deluge, I didn’t expect the ants, so that was a “nice” surprise. Carried them back across to OP East lot.
Semi and Fabio stayed with rocks while YHC ran to east playground for 15 knee ups. Rock exercises were press, curls, squats, and merkins.
YHC got to 100 of each and +/- 135 knee ups, which are being felt today. Sure that SG and Fabio accomplished more…
At some point near the end, Semi and Fabio moved to the overhang beside the school. We threw in some wall sits with air presses to 50, shook it out and repeated. Ended with another running of the HT mile.
Moleskine
Weather was very reminiscent of last week, even hydroplaned at the same spot on Rea Rd (albeit going slower with no standing water ahead). Nice to have Fabio with us. It took me awhile to figure the name, but guessing it was that majestic mane that drew the name? He had the misfortune of running at about the speed of SG, so he had to listen to him all morning. YHC missed most of that.
Terrible numbers the last two weeks to end the year. We are a fair weather bunch, apparently. That doesn’t diminish the first six months’ accomplishments though. We hit nearly 5 miles in a 45-minute workout twice while still working in 200 merkins, squats, and LBCs. We ran about a mile backwards, twice, finally naming the nameless workout that will forevermore be known as Maria Maria. We burpee broad jumped half a mile or so with the Blue Falcon. The workouts have been incredibly difficult, purposely, and reading Daisy’s comments about the culture built at Base Camp, I hope that we will continue to develop a competitive culture of pushing / pulling / “encouraging” each other to go faster / further / harder…because the workouts won’t get easier.
Cheers to the New Year, Gents!
-Kirk