A solid 5 pax and a Q set off into a rainy morning to do an uncharacteristic amount of running. The Thang went like this:
1.25 mile warm up jog
Hill 7’s with CDD’s and Squats
Jog a little more
Partner up
Partner 1 runs up the hill backwards
Partner 2 runs forwards
jog back down
flapjack/repeato
Then repeato the whole thing again
back to Semi-Gloss’ Palace for a few rounds of People’s Chair with Fireman Ed adding in arm raises (nice touch)
Then squats x 20 and merkins x 20 oyo
Parking lot to finish with Mary
Sid-The-Kid x 10 each way
Flutter x 25 IC
Rosalita x 15 IC
Fan favourite Russian Twist x 15 IC
Knee Ups x 10 IC
That’s it
NM:
Sorry to keep this short but a serious effort by The Fridge (double respect) who kept up the entire way and looked good doing it even though it was only his second post (did I mention double respect?). Great 2nd F with Abba and also Irish Creme, great to see you guys, although they were pretty much Larry Birding the entire time, nice to see. Had a great time on Q, thanks to Fireman Ed for allowing me the priviledge.
Announcements:
Sign up for the Christmas Party
Toy Drive
Joe Davis Run sign ups
Seven men left their dry fart sacks to sling some metal in the rain. Fortunately, site Q Voodoo suggested a move beneath the school bus loading shelter. Nice call, Voodoo; wet kettle bell is no fun.
Disclaimer given, no FNG’s.
Warm-up
Main Event
Tabata to the tunes of my “Ol’ Man Frehley” playlist. 2 minutes of each exercise with a 30 second rest in between. Do as many as you can.
Repeato!
Overtime
Mary
Moleskin
I’m telling you, boys, Voodoo is a beast. He lifted more weight with more reps than any of us — by a mile. A beast.
It was good to see my running buddy Freon out there again. Keep up the good work, Freon, you’re looking stronger already. Just don’t turn into a runner and leave me behind.
It was good to see Coco out there, too. His first post last Monday was in the bitter cold. This one was in the rain. Nice start! Keep coming out.
Thanks for the chance to lead.
Swift will launch on Tuesday at 0515 from the Vine Restaurant at the Ballantyne AO. Looks to be a break in the rain during the morning #noexcuses
Week 3 calls for Interval-pace intervals of 4-5 minutes of duration. Here’s what we’ll do:
Find your Interval training pace here: http://runsmartproject.com/calculator or also available via the app VDOT Running Calculator by The Run SMART Project, LLC. Here are downloadable links:
Only 8 men showed at Stonehenge and perhaps there were still some lingering effects of the Thanksgiving holiday. Or in Mic Check’s case, his broken finger from the Thurs a.m. game apparently impacted his ability to run? Actually, it’s hard to give him a hard time when I (Frehley’s Comet) didn’t even play…
Anyway, good workout on Sat morning. We covered over 3.5 miles with lots of different stations including the usual knee walls around the lake, the fitness trail, and the Met Life parking garage.
Warmup, SSH X 20, Squats X 20, Peter Parker Merkins X 10, Mountain Climbers X 20.
Workout: Mosey to lake for two sets of 3 exercises at knee walls. Derkins X 15, Step-ups X 20, Dips X 20. Next wall: Incline Merkins X 15, Lung squats X 10 ea leg, Dips X 20. Mosey to fitness trail. Pullups/chin-ups: 3 X 10, 3 sets high knees through railroad ties. Mosey to bottom of hill at end of parking lot. 3/4 sprint to bridge. Indian run to Met Life parking garage.
In the garage, ran up each flight of stairs and at each level performed burpees: 25 total. 7x7x5x5x5. Ran back to bottom. Ran up to top of parking garage with variations of backward run, high knees, bunny hops, lung walks, bear crawls, karaoke, and sprints and stopped at each level going up and down (16 total stations) for different exercises: variations of merkins, abs, people’s chair, carolina dry docks.
Ran 3/4 mile back to launch.
10 Turkies posted for one of the first cold mornings at Dromedary. For once, the school buses were silent so the PAX was spared the lungfuls of deisel exhaust. Workout went like this:
1. SSH x 20
Imperial Walker X 10
Merkins X 15
2. A short jog across the parking lot to the grass hill for some 11s – burpies at the bottom and squats at the top
3. Then a little street light circuit – sprint to each street light and do the following:
1st street light – 20 LBCS
2nd street light – 20 flutters
3rd street light – 20 Freddie Mercuries
4. Round the world back to the street light and knock out 5 eight-count burpies. Rinse and repeat with 20 Freddie Mercuries.
5. Jog halfway around the school to the benches:
10 step-ups
10 inverted merkins
20 lunges – 10 each leg
Rinse and Repeat:
10 jump ups
10 inverted merkins
15 maktar jais
6. Indian run to lower field.
7. Partner up at the lower field. Alternate one partner staying put while the other runs across:
“Stay Put Partner” — Freddie Mercury/Dolly/Rosalitas
“Running Partner” — 10 wide-arm merkins/5 eight count burpies/10 diamond merkins
Then it was a jog back to the cars for a little Jack Webb to close it out. Great job by all and many thanks to Bananas and Abacus for helping out a newbie Q.
We will again be bringing food donations to the 12/12/2015 Area 51 Christmas Party. These donations will be given to the Calvary Food Pantry, which provides food to people in need in the Charlotte region. Calvary Church on 51 is home to Anvil on Wednesday and The Rock on Saturday.
The Food Pantry Coordinator has indicated a need for the following items:
Granola/Breakfast Bars
Jelly in Plastic jars
Cans of Beef Stew
Cans of Tuna
Cans of Veggies (ALL KINDS)
Canned Yams
Pasta Sauce
Please put a few of these on the grocery list or copy and paste from this post to your M if she does the shopping. Your donations are greatly appreciated and will go directly to those in need. Please let me know if you have any questions. YHC will likely need some help with the collection and drop off of the donations. Last year we had 2 full SUVs. Hit me at f3mermaid@yahoo.com or @OGMermaidF3
Oh, go sign up for the party too. Friday is the cut date. This was a great party the last few years.
It was raining when I showed up.
Run to Foxcroft (60 diamonds along the way). The road was wet from the rain.
3 man Grinders at Foxcroft
-Man 1 at wall: 20 of each: Dips, Derkins, squats
-Man 2 at Ben & Jerrys: 40 of each: LBCs, Flutters, Dollys
-Man 3 running in between
-AMRAP (it rained at all stops)
Run back to Carmel Park (60 diamonds along the way). Still raining…I stepped in a puddle and my shoes got wet.
It rained during COT.
Pothole with a strong takeout in the rain.
MS:
3.2 miles covered; 4 total trips through the grinder (80 of each at station 1; 160 of each at station 2); 120 diamonds.
Chappy and I figured the Heels need to beat Clemson heavily and Stanford needs to lose to USC for the Heels to have a shot at the playoff. We would also have to jump Ohio State. We got this.
It is still raining.
Announcements:
Area51 Christmas party is on 12/12.
Metro Christmas party is on 12/5
Joe Davis 5K/10K is on 1/9. Sign up here.
Much holiday chatter about the convergence, manhood, “intensity”, and general territorialism. Nonetheless, a spring-like crowd of 41 pax assembled for a multi-workout morning. Those with a fondness for sandbags (or others who were just not paying attention), followed Radar 50’ to the near parking lot. The bulk of the crowd fell in for a slow mosey through the lots to circle up for a workout with those who can get along with others.
Thang1
Iron Horse in Q:
Circle up for the disclaimer and COP.
COP
Mountain Climber x 15 IC
Merkins – slow civilian count x 15
IW x 15 IC
LBC x 15 IC
Cruise to far parking lot and line up on the curb for Broken Burpees:
50 meter run across parking lot, then 15 x low squat
50 meter run back, then 15 x groiners
50 meter run across parking lot, then 15 x merkin,
50 meter run back, then 15 x flying squirrel
Rinse and repeat with 10 reps of each exercise.
A little flutter to catch our breath.
Last round with 5 reps of each exercise.
Divide into teams of 3 and mosey to the rock pile to select a lifting rock.
Continue mosey to the playground, and then we begin:
P1 runs to pavilion and does 15 x step up, 15 x dip, 10 x step up, 10 x dip, then run to playground.
P2 has been doing continuous sets of: 5 pullup, 10 merkins, 15 LBC’s.
When P1 arrives P2 heads to the rock pile, where P3 has been doing continuous sets of: 10 curls, 10 press, 10 tricep press.
When P2 arrives, P3 runs to the pavilion and we start all over.
Go continuous through 2 sets – until Mall Cop hijacks the Q.
Mall Cop in Q:
Mosey to soccer fields.
Jacobs ladder on the hill: 7 burpees at bottom, run to top 7 burpees at top.
We do 5-6 sets of this…depending on ambition. Ouch.
Back into our groups of 3 for a Mary Relay.
P1 does flutter on one end, P2 is doing Russian twists 100 yards away, P3 runs to P2, tags off, and P2 runs back to P1….and off we go. At some point, we switch to dolly and heels-to-heaven.
This happens for a while.
Time running out and we mosey back to the parking lot for COT.
Done.
Thang2: The Day Zero (so-called) “High Intensity” Hour
About 3 minutes before 0700, Prohibition gave a quick announcement that Day Zero would be experimenting with a “High Intensity” workout and that those brave enough to volunteer would be the Guinee Pigs. 18 men looking to take it up a notch or 3 stepped up to the challenge and followed Radar. This is what we did:
Mosey
45 SSH
25 imperial walkers
Mosey to get sand bags
Partner up
Sand bag run to North Face
38 Burpees OYO
P1- alternate 10 deep squats and 10 calf raises with sand bag until partner get back
P2-run the loop to the bottom of NF. 10 squat jumps and then up the hill
Flapjack & Repeato x 3
P1- Run to Rea Rd and back with sandbag
P2- Run to Rea Rd, bear crawl 30 yards, then sprint back to P1
Flapjack & Repeato x 2
Overhead press & CDD’s between rounds
P1- alternate 10 side lunge and 10 knee tucks until partner gets back
P2- run the loop and up NF with sand bags
Flapjack & Repeato x 2
Plankjacks x 25
P1- walking merkins on sandbags
P2- sprint to Rea and back pedal back
Flapjack & Repeato x 2
Indian run with bags to southern Rea rd entrance.
P1- ab work
P2- down and up the hill with the sand bag
Flapjack
P1- burpees
P2-down and back with bags
Flapjack
Indian run back and drop the bags
Indian run around the lot
Meet up with the other group doing Mary
3 minutes of burpees while the base group finished the Mary Relay.
Joint Moleskin (that’s not a good phrase)
Well done by all.
Based on the size of the pax, it is good that we had split workouts.
For the base (aka normal, aka social, aka friendly, aka super-fit, aka sans-sandbag) group, good flow and effort by all.
For the weirdos, thanks for helping the experiment with a “high intensity” workout. Going to be asking for feedback on how it went and if it lived up to the billing, and they’ll keep you posted on how that goes forward. Sound off if you need a referral for knee therapy.
Cobains to those that jumped in with that group unaware of what was ahead.
Prohibition ran over to BOG during the warmup to explain what we were doing. As BOG said after, he basically told me not to die (a touching moment).
Also of note, Dear Abby is ridiculously fast doing bear crawls. Strawberry tried to give him a run for his money, but couldn’t hang on.
On both workouts, there was not much, if any, talking moments to catch our breath.
Witch Doctor’s father was stalking us from his car, and the sandbag crew was praying for more car traffic in the driveway to grab a break.
Group 1 got a good dose of burpees in the Mall Cop called Jacob’s Ladder – not fun.
In Group 2, McGee was rooting for more burpees, and got some with the final call for 38 – in honor of Radar’s birthday on Monday.
Might have missed one or two on the pax list above – apologies – sound off.
Announcements
Sign up for the F3 Christmas Party – need to be registered by December 4.
There will be food collection for the benefit of the Calvary Food Pantry – more info to follow.
Great take out by Squid. Aye!
9 men, including 1 FNG, made it out to their favorite Union County Saturday AO and were warmly greeted by a pumpkin pie-erasing beatdown. The festivities went like this:
COP
SSH x 15 In Cadence
10 Burpees
Squat x 15 IC
9 Burpees
Merkins x 15 IC
8 Burpees
Mountain Climbers x 15 IC
7 Burpees
LBC x 15 IC
6 Burpees
Lunge x 15 IC
5 Burpees
Diamond x 15 IC
4 Burpees
Dolly x 15 IC
3 Burpees
Imperial Walker x 15 IC
2 Burpees
Wide Are Merkin x 15 IC
1 Burpee
Mosey over to second courtyard
Wall Walk
Box Jumps x 15, Dips x 15, Derkins x 15
People’s Chair, Air Presses x 30 thrown in
mosey to first courtyard
Wall Plank to BTW to Wall Plank
mosey to rock pile, grab a Partner and one rock per pair
Rock Chasers around Bus island- Partner 1 runs w rock; Partner 2 does 5 Merkins and chases. When he catches partner, flapjack.
2 Laps around island.
People’s Chair
Mosey to bridge: Bear Crawl first half, Lunge Walk second half, Plank for 6.
Mosey to field, find Partner.
Partner 1 does Makhtar N’Diaye while 2 runs to opposite goal and back.
Flapjack
1 does Squats while 2 runs, Flapjack.
1 does Peter Parkers while 2 runs, Flapjack.
Mosey to concession stand.
15 Box Jumps, 15 Dips, 15 Derkins.
15 One Legged Squats (foot on wall), 15 Dips, 15 Derkins.
Mosey to field and take Chin Up Bar into grass.
Pax circle up, hold Plank while each man takes a turn at AMRAP Chin Ups.
Might have been more Box Jumps and Incline Merkins back at concession stand.
#SelfSmoked
Mosey back to bridge
Lunge Walk first half, Bear Crawl second half.
Mosey back to front of school for Mary
MOM
LBC x 30
Heels to Heaven x 30
Dolly x 15
Moleskin
Welcome to FNG Turtle (Josh Berlin)! Great job for your first post. Glad to have you join us. He’s another strong Lawson man, EH’d by Doc McStuffins. Speaking of the good doctor, he flew by YHC on the Rock Chasers. He was carrying a rock and I wasn’t. #humbled Stay tuned for Doc Mc’s VQ coming next weekend! Sure to be a beatdown.
Announcements
The 4th Annual Joe Davis Memorial Resolution 10K/5K Run benefiting Keystone Substance Abuse Services is scheduled for Saturday January 9, 2016 at 8:00 AM starting at Walter Elisha Park in Fort Mill, SC.
All are welcome: your M’s, your 2.0’s, your family, and your friends! http://joedavisrun.racesonline.com/
YHC brought out an oldie but goodie from last year that I picked up at Peak 51 and then Glass Joe brought the icing on the cake.
15 – SSH
15 – Imperial Walkers
15 – Windmills
15 – Hillbillies
15 – LSQ
Now for the main course:
Just like the song, you repeat every day until the end (or you spill merlot)
1- Sprit the busses
2- Burpees
3- Carolina dry docks
4- Lunges
5- Sta jumps/Bomb jacks
6- Flutter
7- Smurf jack
8- Squats
9- LBC
10-Merkins
11- Freddie Mercury
12- Seal Jacks
After all the Christmas cheer, Glass Joe took over for hill work with some snow sleds he stole from his neighborhood that tested to see if anyone would faceplant, Joe of course had to be an overachiever.
Then we headed back to the busses for some hidden EE sticky plates and teamed up to push them to the road and back.
Joe threw in some Mary and we were toast, I mean done.
Nice work all!
Shephered was smoking us all on the 12 days, almost always done with each round of exercises before anyone else. #strong
Welcome Sweetchuck who was an EH of Turnpike’s!
Joe Davis 5k/10k upcoming, A51 Christmas Party deadline is next Sunday! Party on the 12th, Toy Drive upcoming too.
I pray you all have a safe and happy holiday season as we celebrate the real reason for hope in this dark world, and His name is Jesus.
Thanks for the honor of leading.
DT / GJ