Beautiful morning to put in the Friday downpainment. Despite their best judgement 25 strong posted at one of the strongest AOs in the land. Some good mumblechatter to start things off, primarily poking the bear. And so it began….
circle up where we stand.
COP
mosey to front of CC stairs, partner up with like-size
Stair circuit
mosey across 51…..5k pace down to Greenway for circuit (1/2 mile)….Flutter x 25 IC for 6
Greenway circuit
Mary to wait for 6 to finish:
fast mosey back up 51 to road leading to Palatine Hill
Grab some curb at base of Palatine
Gather up and fast mosey back to launch to make it back at 6:16….lets not end it quite yet….5 HR burpees OYO….DONE
COT
Moleskinny
A lot of Q hazing last night via Twitter from the likes of Purple Haze and Chelms. Something about this likely to be easy and such; so tried to deliver an appropriate beatdown. Q harrasment continued in the COP; Chelms not a fan of stationary work…aka plank series….felt it was a nod to Runstopper’s wheelhouse. Maybe, maybe not. We got on the move after the stair/ramp work and didn’t slow down.
This AO brings out the best of the best in A51 and our resident Metro stud Checkpoint. Effort was strong and held true for the duration. Several Larry Birds on the 5k pace as well as the circuit work. I caught some slack for the merkins and HR burpees in the mud, but oh well…you get what i serve and like it!!! Nobody slowed down and pushed hard throughout the circuit.
Kotters to several today including Red Rocks and Plebe. Solid work put in men.
BOM – always meaningful takeout courtesy of Hops
Deep Thoughts and observations:
Announcements:
11 men gathered for a workout that may have lacked creativity but delivered a punch to the gut.
The Thang
Little Baby Jog to the track
Warm up lap
Mosey to 50 yard line
Warm up… IW; Squat; SSH; Merkin… all X 30
Continued warm up on the field with lunge walk; karoake; shuffle; and skipping [that’s right, skipping]
To the track
Quarter mile at full speed; finish with 20 merkins
20 LBCs on your own
Quarter mile at full speed; finish with 20 merkins
Mosey to the playground
Circuit work: 10 pull ups, 20 dips and 30 squats – full cycle for three sets
Mosey back down to the football field
Sprint from one goal line to the other goal line and back [i.e., 200 yards]
Plank stuff
Sprint 100 yards; 10 merkins; sprint back 100 yards
Plank stuff
Mosey to center of field for Mary… LBCs; Flutter; Dolly; Mason Twist; Back Scratcher
Finish with 10 burpees
Moleskine
-If you worked out at The Charge on Wednesday and Joust today you may have noticed that the workouts were eerily similar. YHC Q’d both workouts, and since I wore the exact same shirt today [without being washed] I decided I’d rely on the same Weinke [for the most part]. Speaking of that shirt, I got a stern lecture from my wife when I returned home this morning. Something to the effect of me being disrespectful to my fellow workout brothers by brining a bad odor to the workout. I told her it’s all part of the F3 experience, and I that I usually deliver bad odors during the workout anway.
-Good to see Skywalker out in the gloom again. He looked handsome and healthy; well, at least healthy.
-Triple claps to our brother Freedom. The guy is a grinder… pushing himself to the limit wherever he goes. This week was Skunk Works, Death Valley and Joust… he ain’t scared.
-Mr. Brady showed up today wearing a jaunty little summer running cap, and I believe he wore it for the entire workout. I generally keep my stylish workout gear for the colder months, but Mr. B’s spring apparel looks to have a bit of flair to it.
-Stone Cold… I didn’t get a chance to mention it during the workout… but I’m going to have to throw a penalty flag on those shorts you wore today. Just a wee bit short. Good retro look though #NBA-1980s. Speaking of wardrobe… Downtown busted out the sleeveless shirt today… I may have seen some mid-workout Kaepernicking at one point. And now that I think of it… Lobster Roll had on a turtle neck [actually, a mock turtle]; not what I expected for our resident tough guy from South Boston, but it didn’t slow him down on the track.
-That’s it for now gents. Have a great weekend.
22 pax including one FNG posted at Kevlar this morning for a mixture of bricks, tires, and sled work.
THE THANG
Jog down to lower lot
SSH x 15
IW x 15
Merkins x 15
Honeymooners
All you got back to cars and grab two bricks from Horseheads truck.
Plank up on bricks – 6 inches
Renegade rows x 10 each side
Straight arm side lateral shoulder raises x 15
Decline merkins on bricks x 12
Straight arm front shoulder raises x 15
Quick feet over bricks x 10 each side
Front raise to shoulder press x 12
Two footed jumps over bricks x 10 each side
Jack Webbs with two 2 shoulder presses x 6
Over to the tires.
Tri dips x 10 on each tire
Dry docks x 15 on each tire
Merkins x 10 each tire
Stagger merkins x 5 each tire
Sprints x 3 up two tires and back one
Sleds – groups of 6 while group does ab exercises
Abs – flutters x 30
COT
YE OLDE MOLESKINE
Good fun Friday group at Kevlar today. Great to have an FNG out there and Pudding Pop and Sussudio jumped all over this one in the warm ups with him being named after one of Liverpool FC’s legends. After all of the options Bananas came up with the one that stuck – Goldmember it was. Could have been way worse!
Thanks to Horsehead for bringing out the bricks which definitely got the shoulders burning early doors. Hairball was questioning the playlist which went from Coldplay, to Eminem, and then to MC Hammer. TR felt obligated to show the pax what the hammer time dance moves looked like. Nice guest appearance from Bratwurst today too. Comment away on anything worth noting…
Thanks for coming and have a great weekend. Sign up for F3 golf!
Bulldog
Oh the world of Twitter was blowing up and bears were being poked, yet said pokers (Stump Hugger and Purple Haze) were nowhere to be found when it was time to launch. Lucky for the PAX. I invited Haze to back up his smack, but he came back with some line about needing a passport to come to the UC. Lame.
After YHC was dropped off by Dredd (my new black beetle, not the man) we were off. Not as cool as what Freedom rode in on his VQ though.
Hairband Mile
Super Cop (No Passport Required)
Prayer Run (No Jacket Required)
Partner up and ask partner for a prayer request. While you’re running and sucking wind, pray for your brother.
Partner 1 – Run to small track and back (and pray)
Partner 2 – Called exercise till partner returns
Got really warm really fast and had to shed a layer of laundry.
Peoples Chair
43 air presses x2 (#crowdpleaser)
Z Health (No Shoes Required)
Byron used to drill into my head a lot about stretching, and I try to incorporate it as much as possible into pre and post workouts.
Kick off your shoes:
And we’re done!
Coney Island Cyclone Moleskin
Awesome job brothers. Welcome Coney to the brotherhood, I hope you’ll forgive all the running on your first post, but you did great!
I loved all the looks when I told the Pax to kick off their shoes. #classic We do what? Z Health is really great and I’ll try and work more into my Q’s.
Good to see Tonawanda back out in the gloom, keep after it brother and thanks for your prayers. I need them.
Thanks Shepard for taking us out.
True honor leading you men and A51 needs to come discover the fun they’re missing in the UC.
Until next time…
11 hard charging PAX + 1 hobbled site Q stood up to the elements so that our triceps would bulge out of our shirts all day.
The Thang:
– Mosey to open area – Circle – “I’m not a professional”:
SSW x 20
Crucible Merkins x 20
Carolina Dry Docks x 20
– Mosey back to Theatre:
– Deconstructed Burpee: 5 squats; 5 thrusts; 5 merkins; 5 thrusts; 5 jump squats / Then 4 of each movement / 3, 2, 1
– Partner up. Wheel barrow down to far side of parking (~40 yards). Every 4 steps – merkin. Flapjack back.
– Merkin ladder across same area.
– Ppls chair. Air presses x 50; Right leg up for 10 count/left. Right leg up and air presses x 25; left and x25
– Wheel of Merkin: 5, 4, 3, 2, 1
– Mary: LBC x 20; Dolly x 20; Rosalita x 20; Heels to Heaven x 20
TIME
Moleskin:
– YHC had to come up with some workout that wouldn’t put a strain on his calf that was injured while conquering the MudRun. Introducing “MerkinFest 2015”. Total Merkins ~ 345
– Positive feedback on the deconstructed burpee. Thanks to F3nation (Mongoose in Winston Salem) for the idea. It will be put in the rotation of truly aweful but awesome exercises for #F3RebelYell.
– Iron Horse came up with the Merkin Ladder – that might not enter the usual rotation until YHC gets stronger #hardas$#&t
– Not a lot of mumblechatter – all of us had our noses to the grindstone OR YHC was just trying to stay in his happy place.
– Good to see Prohibition out at RY – one more post and he’s added to the Q schedule (EH)
– Frack was in his wheelhouse today. He has merkins for breakfast.
– Truly great group of guys – YHC has really grown attached to the site and the brothers that frequent #blessed. Thanks to God, F3nation, and You for blessing me with the opportunity to lead.
Announcements:
– F3 Golf – there is a ton of swag available and why not hack up a nice golf course for free stuff and the opportunity to give back to F3F.
– Quarry Run this weekend – just in case running up a 13 degree grade tickles your fancy.
– Night ops half marathon at the Whitewater Center – for those who like to run…13 miles…in the woods…at night.
It’s back….a good way to get miles, avoid the sad clown run. For what it’s worth, this distance and pace is great for the BRR and any other goal runs you have.
Format:
– meet at Goldman lot ( corner of queens and providence)
– 8 mile launch at 0515, will run a 2 mile loop back to goldman to pickup 6 milers
– 6 mile launch at 0531, with the traditional route towards and around AG.
– pace usually starts above 8 min miles, and sometimes finishes faster, sometimes not #disclaimer
– will finish back at Goldman by 0620.
Per the preblast, today should have been an out and back jaunt on the 4-mile Creek Greenway. Thinking ahead, The Mouth and Strange Brew warned YHC that a mitigation strategy may be in order since the greenway was likely covered in water and mud. Even though some may be considering a triathlon in the coming months, today was not the day to start the training effort.
So 9 men set out the opposite direction into the dark cool mist to round the Rounding Run and back. The PAX seemed in the mood to cruise so the 2nd F was good and the tempo moderate to strong the whole time.
At COT, it was learned that it is Sanka’s (WB) birthday today and he was officially now #almostold at an ancient 29. This made the rest of us feel old. We didn’t even enforce the 29 burpees he owed. It was also curious how this fact came out in COT instead of at the beginning of the workout. #smartmove
Strange Brew took the moderate route today and used the time for a shakeout run before his Saturday 10-miler in the mud and muck of the Leatherwood Ultra. Godspeed brother. You are going to kill that thing. I bet you will even find some left in the tank for a second 10-miler to bring Haggis in from his 50 mile Ultra. Haggis, if you are out there, we wish you luck!
It was good running with Funky Cold and Frasier on the run back. Learning about Funky Cold’s 12 years in South Africa working with school children made us feel a little unworthy. It is good some 3rdF is coming to SOB land on April 28. YHC could use some of that at times. It is great to have such good examples all around us within the PAX. Iron sharpens iron not just physically brothers.
POP, The Mouth, and Sanka held a steady pace perfect for BRR and fall marathon training. Good luck next week POP in the Chicago Marathon lottery. If you get in, we can all then live vicariously through you in October. Wait, envy is not a good thing. Oh well, there will be serious #BRRenvy and #ChicagoMarathonenvy in the Fall for us not there.
Cotters to Mall Cop who is coming off an IT band injury who ran with Wolfman which has not been seen for a while at the ‘Turn. In fact, Wolfman was seen twice this morning by the PAX. The legend is real and we are glad to have our regulars back in our midst.
Announcements:
– Mile run trials for Fast Twitch and Swift on April 28 at Community House Middle school at 5:15 am Be there to get your current fitness baseline
– 3rdF for SOB’s (and others) after Bagpipe/Swift on April 28 (and every Tuesday after) at Einstein Bagels across from The Vine, Ballantyne
– Signup for golf now for April 30 tournament
Fourteen Bros came for the #MadGains. They got the full body (shall we say) pump for free.
WARM UP
THANG
Pair up by like-sized bell, like-sized Pax, or just someone you like. It didn’t really matter because we were going to mix it all up anyway. Each pair complete the combined total of called exercise, split it any way you want. Partner 1 works. Partner 2 lets the bells rest. Meatheads don’t rest–they let the weights rest.
COT
MOLESKINE
Not much to say. We worked hard, the teachers took the back entrance, Bananas slept in, Bulldog caught Probation’s dodgy knee and did merkins during squats, Brown almost passed out, Les Mis and Busch were tossing Dbl 60s, Stump, Chum and Squid paired up in 3 even though we had 14 (#BroMath). Might feel this one tomorrow. Definitely going to feel it if you’ve posted but thricely in the last month.
Never heard of embiggened? It’s a perfectly cromulent word.
11 PAX including 1 FNG ignored the April showers and did not file an extension for the #DownPAINment.
The Thang:
Mosey to the lower parking lot for a #HairbandMile mixing in high knees, but kickers, and karaoke.
COP:
Starfish:
Mosey to the bus parking lot for the Starfish by running to a corner, performing the called exercises and returning to the center completing 5 Spartan burpees.
Four Corners:
Move over to the track and run to each corner of the track performing the called exercise.
Hill Work:
Mosey over to the hill behind the baseball field sprinting up the hill AYG and then recovering on the way down for 5 rounds.
Mary:
Moleskin:
Announcements:
First of all, my apologies to the pax for this late backblast, but as the title says, I’m sneaking it in the nick of time the night before the following weeks Hydra workout!
10 of Area 51s finest posted for what would be YHC’s first Q in several months following an injury, and this is what we did to the best of my recolection:
Mosey around the school to the bus lot for a short and quick warmup: SSH x 25, IW x 25.
Continue our mosey off campus to the church accross Rea Rd to pickup a rock, then double time it back to the bus lot for the following: Push Press x 25, Curls x 25, Stagger Arm Merkin L x 10, R x 10. Repeato x 3 Sets.
Mosey to the playground for 3 sets of Pullups x 10, Squats with rocks x 15, Dips x 20, Declined Merkins x 15.
Mosey to the field in the center of the ball fields to climb a Here and There Ladder. Sprint from cone 1 50 yards to cone 2, do first exercise called, then sprint back and plank for the six. Each round sprint there, do exercise, sprint back and do previous called exercise, sprint there and do exercise, etc building each time another exercise is called.
1) 5 Burpees
2) 10 Merkins, 5 Burpees
3) 15 Squats, 10 Merkins, 5 Burpees
4) 20 Flutter, 15 Squats, 10 Merkins, 5 Burpees
5) 25 LBCs, 20 Flutter, 15 Squats, 10 Merkins, 5 Burpees
6) 30 Dollies, 25 LBCs, 20 Flutter, 15 Squats, 10 Merkins, 5 Burpees
Pickup rocks and mosey back to the bus lot for 1 last round of Push Press x 25, Curls x 25, Stagger Arm Merkin L x 10, R x 10.
Return rocks back home at the creek bed at the church, then book it back to the school parking lot dogging the green worms hanging from the trees in front of the school.
A few more minutes of Mary with some flutter and dolly.
Moleskn:
Excellent work by all as this was a smoker of an upper body workout and several pax chose unwisely with quite a large rock for all the exercises. YHC wanted to go heavy on the upper body as I haven’t been doing any squats, burpees, and running since my IT Band injury. I was really smoked in the middle of this workout, especially on the Here and There Sprint Ladder, as I made it back from a Spring Break trip to the Gulf Coast and New Orleans the night before at 10:00 pm, so hopefully the workout was sufficient for the rest of the pax. Thanks to Bug Eater for allowing me to Q a great group of guys at Hydra, and good luck to the new site Q Puddin Pop!
My apologies again for the late backblast!