10 PAX made their way to McKee Rd Elementary on Saturday for another weekly episode of Area 51. SF was planted as we waited for the clock to strike 0700 hours. Nice cool morning as we headed over to the lower parking lot by the soccer fields for a warm-up lap with high knees and butt kickers before we circled up for COP:
Lots of mumble chatter during COP as PAX paid their respects to Ocho Cinco as he was celebrating his last day before moving up from the “hate” weight class. No birthday burpees handed out (mainly because YHC just didn’t feel like completing any burpees this week), but lots of discussion of Ocho reaching the BIG 40 and how it was all downhill from here. Pretty mature group (as far as age is concerned) as Ocho was War Baby at “39”.
Led the PAX over to the cinder block pile and everyone took a coupon. Headed out to the center light pole for a little starfish work.
Mosey to other end of soccer fields and circle up for 6 MOM:
Time to head over to the Bus parking lot for Suicide Ladder
Mosey back to playground near the launch point for some circuit work
Head over to front of school for People’s Chair
COT
NMM:
Announcements:
Hard to believe we are already a quarter way through the yr . A dozen came out to
start to week off right. In somewhat particular order from what I can recall:
SSH x 20
Imperial Walker x 20
Peter Parker Merkin x 15
On the Field:
Partner 1: 2-hand swings x 20
Partner 2: squats until Partner 1 finishes
Flapjack
P1: Sumo Squats x 15
P2: Merkins
Flapjack
P1: Overhead press x 15
P2: burpees
Flapjack
Lunge Walk w/ KB to edge of penalty area box
Partner 1: plank row (left) x 15
Partner 2: mountain climbers
Flapjack
P1: Plank row (right) x 15
P2: squats
Flapjack
P1: horizontal rows x 15
P2: Wide-arm merkins
Flapjack
Lunge walk w/ KB to penalty spot
Partner 1: 1-hand swings (left) x 15
Partner 2 : burpees
Flapjack
P1: 1-hand swings (right) x 15
P2: merkins
P1: Goblet Squats x 15
P2: burpees
Lunge Walk w/ KB to edge of penalty area box
Partner 1: halos clockwise x 10
Partner 2: squats
Flapjack
P1: Halos counterclockwise x 10
P2: mountain climbers
Flapjack
Lunge Walk w/ KB to sideline
Partner 1: 1-hand press x 15
Partner 2: merkins
Flapjack
P1: 1-hand press x 15
P2: burpees
Mary
Flutter w/ KB press x 10
Dolly w/ KB press x 10
Dying Cockroach x 10
Rosalita w/ KB press x 10
Russian Twist w/ KB x 10
To hill:
2 hand swings x 15
Run up hill for 10 merkins, back down
2 hand swings x 15
Goblet squats x 10
Up hill for 5 burpees, back down
Goblet squats x 10
Good mornings x 10
Up hill for 10 merkins
Good mornings x 10
Mosey home
COT
Moleskin:
Strong showing by all today. Frehley was hurting after he hit the bricks for a few miles yesterday and called out the other runners who decided to take the day off. Way to push through, FC.
Good to have Gomer Pyle back to Foxhole again; keep coming out.
YHC was up last night with junior from 1:45am to 4am, so I apologize for the somewhat lack of organization. My bad, but I was operating on very little sleep. Hopefully everyone still got a good workout.
Announcements
See Madame Tussaud’s link to pay for bus & sundries for Mud Run in weekly e-mail
Look for pre-blast regarding Queens Cup Steeplechase open invite coming from YHC
Stand up and be timed. We’ll be setting our benchmarks for the Spring running season at Fast Twitch tomorrow. We’ll do plenty of warm-up with some rounds of the track and a brief COP. You will be ready. Bring your lungs and your short-track shoes.
For those who feel running the timed mile around a track is just too passe, you are welcome to set a new Area 51 record on any of the competitive variants, e.g.:
See you at 0515.
Surfing Instructor: Aloha, man. My name’s Koonu.
Peter Bretter: I know, we met duing the [The Wiggler]!
Surfing Instructor: Oh right, you’re that guy who works for Kaiser Permanente!
Peter Bretter: No, I’m Peter! We had a really nice talk [while running The Wiggler]!
Surfing Instructor: Oh.
[pause]
Surfing Instructor: Coooool.
Meet new people! Run the Wiggler! 5:30 am Tuesday – corner of Foxcroft and Rothwood – Hawaiian pace…
** Forgetting Sarah Marshall
#F3Swift will launch at 0515 at the Vine Restaurant from the Ballantyne AO on Tuesday morning. This week, we’ll be adding some Threshold intervals back into the mix.
Here’s the Plan:
16 men … gloom .. red pill…you get the picture. Face it. Either you’re reading this and you already know what went down because you were there or you posted somewhere else (hope you at least broke a sweat). The rest of you, well, you should’ve posted this morning. Good luck doing this one OYO while dragging your #sadclown self through the muck (unless you’re “working out” next to a #fern, in which case you’re probably reading this while you’re “working out” which definitely means you aren’t really “working out” now, are you?). Enough of that. 16 men with attitude pushed off into the gloom:
Moleskine:
Announcements:
365 days ago (yesterday) I finally posted at F3. Byron, Big League Chew and Schedule C had finally talked me into posting at Ascent.
As I sit here now, sure I’ve lost a lot of weight, but I’ve gained so much more! No, not weight. I haven’t gained it all back. Duh!
But what I’ve gained is thousands of brothers! Course I haven’t met you all (yet), but when I do run into a F3 brother, there’s an automatic bond that can’t be explained. We talk about silly exercise names, and silly F3 names, but we also share our heart and how F3 has changed our lives.
When Dredd and OBT founded F3 in 2011, I’m sure they had no idea how this little idea would explode in growth. A free workout group? For MEN?! Inconceivable! But yet, it did grow and grow and it is still growing!
Somewhere along the way the past few months I realized that the time had come to shift my own personal focus, to take #IAmThird to the heart. To stop focusing on my own pain and perceived weakness, and focus on helping my brothers: if they are new, or just slow like me. I am now proudly a sweeper for the #six, whether I’m asked to or not. Even if I get fast one day, I’m always gonna stay in the back. All you speed demons are missing out on the fellowship back in the back of the Pax. I love it!
Saturday I lead a one hour beatdown I’m rather proud of bringing together, and I sit amazed (and sore) at what has happened in just one year. ONE YEAR, 365 days, 52 weeks of getting up early, 52 weeks of pushing through pain, 52 weeks of overcoming fears, 52 weeks of pushing my brothers and helping them carry the burden of life and watching them do the same for me when I lost mom, when the diet got tough, when life in general happened.
I know it’s not really about thanking each man, every brother in F3 is just as important as the next. Even if I get aggravated with you speed demons. But I’m chasing you now, and you better watch your six.
I will forget many brothers, so I’m not going to attempt to remember you all, but I’ll mention the one I’ve had a few interactions with on Facebook and respect a whole bunch and that’s Dredd. Looking forward to meeting you in person brother, maybe at the mud run. Locking shields, mean mean stride, all that stuff, it’s real, and you and OBT have changed my life by changing your own and letting the change grow out from your own lives. Thanks. Aye!
Counting to ten is hard. Remembering what we are counting is harder.
14 men
resisted the fartsack to experience YHC virgin Q. Here’s what went down:
The
thang
Disclaimer
Off to lower parking lot for some COP in cadence:
25
ssh
20 IW
20 Merkins
20 low slow squats
Mosey to the hill. Each exercise
builds on one another:
1. 10 SSH, then run to to of hill and back
2. 10 ssh,
10 Merkins, then take the hill
.
.
7. 10 ssh, 10 Merkins, 10 squat, 10 LBC,
10 CDD, 10 lunge walks, 10 superman or greatest American hero, take the
hill
Mosey toward soccer field stopping at wall
1 min Peoples chair, with
right leg up and 10 arm pressed in cadence, then left leg and 10
presses
Balls to wall and 10 single Merkins
Mosey to soccer field and
partner up.
Partner Wheelbarrow across field then flapjack back
Bear crawl
across field, stopping every 10 for 5 Merkins
Crab walk back
Mosey to
parking lot and circle up for Mary
Flutter, mason twist, heels to heaven,
LBC, boat/canoe
Namerama, cot
Moleskin
I guess I was a little nervous
since I got to the AO at 4:30. At 5 Cotton Tail showed up for some KB, And was
all alone for a few until BLC showed up to keep him company. Eventually
everyone rolled in and after a brief disclaimer we we off. I had the core of the
workout in my mind but not sure how much we could get in in the time we had. The
hill work was a lot of counting and apparently with the lack of oxygen, I can
only keep track of about 3 exercises. Thanks to Alf for being the Q Whisperer
and keeping me on track. Thanks also to Bull Dog for the add of the Merkins
during the Bear Crawl. I think he said something about reverse Merkins during
the crab walk, but I heard nothing!
A real honor to lead and thanks to all
for the support.
Flutie Flakes
Despite the unseasonably cold temperature this morning, 12 men decided to show up and test their mettle (or is it “metal”) at another installment of Olympus.
The Thang:
Take the KBs to the big parking lot. Drop them and run to the school sidewalk and back.
Disclaimer: I’m not a professional, interrupt if you have questions, modify as needed.
Warm up over. Partner up by KB size for CMIYC. P1 takes both bells and runs for the light at 51. P2 does 10 merkins and chases. Flapjack until you make the light. Brief plank for the six.
Drop the KBs at the light and run to Carmel Baptist. Run down to the field and grab some wall for Peoples’ Chair while waiting for the six. Once we’re all there, do 10 climb ups on the wall. A few weeks ago we came down here with Alf and did some tire work. It seemed like fun, so we did it again. Partners take turns flipping tires and carrying tires until everyone’s had a chance for both. 10 more climb ups and then mosey back to the bells.
CMIYC to the second school entrance and back into the bus lot. P1 farmer carries two bells while P2 does 10 merkins and chases.
Circle up at the lot for a quick set of individual KB exercises:
Take KBs to the track near the playground for more partner work. P1 does 10 (or max) pullups while P2 does called KB exercise. P1 is the timer. Once complete, flapjack.
Haul KBs back over to the cars for Mary:
COT – thanks, Chanel, for the strong closing prayer, especially when he called us “sisters”
Moleskine:
YHC hadn’t been to Olympus in a few weeks and it was great to see some new faces (at least new to YHC). Gullah and Ickey Shuffle are doing a great job promoting the site. 12 PAX on a cold morning is impressive. YHC isn’t the most creative Q, so I borrowed heavily from some beatdowns YHC had attended recently. Everyone was pushing hard out there and YHC was honored to lead the PAX on a beautiful, chilly morning. I’m sure I missed some mumblechatter, so feel free to chime in below.
– If possible, please consider making a donation to Zip-a-Dee. See A51 weekly email for details.
– Mud run – 3/31 is the last day for signups and a few teams are still looking for free agents. Also, be sure to pay your bus and sundries ASAP to reserve a spot.
18 strong men posted at Stonehenge on this fine cold spring morning. The varsity Qs – Madame Tussaud and Outback were called up late the night before to share the honor of leading the PAX.
Madame Tussaud started the proceedings with a mosey on over to the Premier parking deck where the disclaimer was given, which was followed by:
Hand over Q to Outback with a mosey down to the ground level of the parking deck, which was followed by:
A lot of hard work was put in on the deck today with minimal resting periods, which may have accounted for the mumble chatter being light. After being out for three weeks I noticed big gains in the PAX in terms of both level of fitness and weight loss. Not sure what you all were doing while I was out but it certainly worked.