Meathead, Meet Meathands

Meathead, Meet Meathands

Nine men stuffed a banana in their pants and took a beating at the hands of a marauding band of feral monkeys. It wasn’t pretty. https://www.youtube.com/watch?v=aIJ3jhgvPHo

 WARM UP

  • 10 swings
  • Prying Squat
  • Halo x 10 ea way
  • Press x 10 ea side
  • Goblet squat x 10
  • 1H Swing x 10 ea side
  • Snatch x 5 ea side

THANG, Pt.1

Secret Service Snatch:  AMRAP snatches for 10 minutes with a 24 kg bell (53 lbs).  Switch hands as needed.  Don’t quit.  More explanation HERE

THANG, Pt. 2

  • Partner 1:  1H Swings (2x ea side)  Partner 2: Hairburner x 4
  • Shake out mosey
  • Pax choice Farmer carry:  Two bells per hand, OR Chest to chest partner carry with heavy bag, OR 48kg and bag of dog chow (functional fitness)
  • Back to hairburners…Partner 1:  Bottoms Up Press (2x ea side)  Partner 2: Hairburner x 4

FINISHER

  • Swings x 10 (Heavy)
  • Swings x 15 (Heavy)
  • Swings x 25 (Moderate)

COT

MOLESKINE

  • Here’s the BB form the last time we did the SSST: http://f3nation.com/2013/10/22/dead-fish-handshake/   Not much to add except it still stinks.  For the record: 200 with 50 lb KB for me.  Pipe up with your totals to benchmark future gains.
  • Not only is good form good for the body, it’s good for the hands.  If you have blisters from today’s session, it could be from gripping too tight, or in the wrong place. Nothing worse for a Meathead than Meathands.
  • Good to have Soul Glo back in the mix after taking a 7 month break sculpting his pencil arms for BRR and marathon training (not that I am one to throw stones….).  Didn’t seem to miss a beat, though, taking the 48kg for a walk.  Opted out on the dog chow, however.
  • Chanel gets Meathead of The Week for actually wearing the uniform.  The rest of you sit in the corner and think about that.

ANNOUNCEMENT

Get get a gear shirt: http://f3.mudgear.com/collections/nc-clt-south-area51/products/the-area-51-gear-shirt

ORDERS DUE BY TONIGHT.  NEED A COUPLE MORE TO RUN BATCH.

 

That…may leave a mark…

12 pax posted at Hydra, not for 12 Days of Christmas (that’s way too mentally challenging for our Q) but for a lump of coal.  YHC unfurled his sack and unleashed his shortest, simplest #weinke ever.  Turns out, he walked away with the largest lump of coal.

The Thang

COP

  • SSH – 20 IC
  • Merkins – 15 IC
  • Low Slow Squats – 20 IC
  • IW – 20 IC

Coal Mining:

  • Partner up, similar size
  • COP Field – P1: 12 situps, while P2 plank-holds P1’s feet.  Flapjack
  • Jog to outfield fence – 12 derkins with feet on top of the fence
  • Jog to concession stand – 12 jump ups on wall, benches, or bleachers
  • Jog to playground – 12 pullups, with partner assistance to make it easier or harder, as needed
  • Run around the school
  • Rinse & repeat until time called.  Each full lap is 1/2 mile.

1 MOM

  • Slow Freddie Mercury – 10 IC

Done.

COT

Announcements:

  1. Area 51 Gear shirts – last day to order is Sat, Dec 20 – click here
  2. Christmas Eve convergence at Calvary Church – Death Valley, Anvil, The Maul – 0600?
  3. FNG Resolution Saturday – Jan 3, here at Ascent – convergence with The Rock, Olympus, & Stonehenge – EH a friend, neighbor, coworker
  4. Joe Davis run – Jan 10
  5. Unbroken movie night – Jan 10
  6. Palmetto 200 – Chico is assembling a 9-man team.  Needs 4 more.  Please let him know.
  7. Alexander Youth Network – volunteer opportunity – see weekly email or Joker for more details.

Iced Moleskin:

As YHC has made known to some already, he is signed up for his first ever race, the Joe Davis 5k (sign up here), and while some mileage is a good idea, nothing as crazy as Swift, Fast Twitch, or Devi’s Turn is on tap for this committed 0.0 pax.  Therefore, the #weinke was made to cover 1/2 mile loops of the Hydra AO, working in some basic exercises along the way.  Assuming the #six would run a 10:00 pace (YHC included), each lap should take about 5 min, plus 5 min for the exercise, meaning we’d complete 4+ loops in the 40 minutes allotted, post-COP, for 2.0 miles.  T-claps to all as we completed 5+ loops, for 2.5 miles, completing each lap in about 7-8 minutes!

After COP, YHC planned to lead the pax on a tour of the prescribed layout for the first lap, and then turn the thoroughbreds loose at their own pace.  Beginning with situps, no issues.  On to the fence derkins, again, no problem.  On the way to the concession area for jump-ups, YHC decided to take a route he never, ever takes.  Guess what?  There is a little rain washout area at the bottom of the berm behind the dugout.  Perfect for twisting an ankle and tossing you to the ground.  After calling out the next exercise for the pax, YHC sat this one out to collect his thoughts and assess the damage.  What started as a lot of pain, quickly subsided to a moderate level.  YHC stood, found that it didn’t hurt to walk on, and continued on with the workout.  It may turn out not to have been a good idea (YHC is not wise to this sort of stuff), but it didn’t really hurt to complete the 2.5 miles with the pax.  As I write this, however, it is a little sore, so I’ll continue icing it periodically and see what happens.  Thanks for all your support, and offers of a partner carry.

Aside from all that, great 2nd F out there today.  Really enjoyed chatting with and getting to know my partner, Floor Slapper.  Great to meet some new folks, like Butter and Starfish. Good to see BOG, Chico, Lost Weekend, & Gecko again, as well as the more familiar faces of Pudding Pop, Joker, DK, and Zipadee.  Hydra used to be a staple of YHC’s F3 diet, so it was great to get back out here today.

Thanks as always for the opportunity to lead, guys.  It’s always an honor.

Aye.

The Maul

15 hearty souls arrived at The Maul this morning for a healthy beatdown.  Here’s what we did.

The thang:

Mosey to center parking lot for warm up: 20 SSH, 15 merkins, 20 mountain climbers, 20 slow squats.  (All IC)

Mosey to fountains for: 15 derkins IC, set of 11’s – dips + step ups, 1 lap around both buildings, 15 derkins IC, 10 burpees OYO.

Back to parking lot and get in groups of three.  Line up ~20 yds across from one another.  For every group, one man bear crawls from one side to the other, and the group relays back and forth while the two on the outside do dollies and LBCs.  Keep going for 5 min.  This was somewhat challenging but not terrible.  Good for the abs and core.  10 burpees OYO.

Mosey to back hill behind movie theater.  Nice and steep.  Set of 11’s with donkey kicks at the bottom and merkins at the top.  Judging by the reactions of the PAX, this was the low point of several peoples’ week… and a borderline bad idea.

Parking lot of Mary: 15 Russian Twists, 20 flutters, 15 heels to heaven, protractor.

Finish with another hill exercise.  In groups of three, take turns running up and down while the 2 waiting do “in and out” merkins, i.e. one regular, one wide, one regular, one narrow, one regular, etc.

Announcements:

Convergences in Area 51: next Wednesday 12/24 at Anvil and Wednesday 12/31 at the Maul

Movie Night: “Unbroken” January 10 at Stonecrest.  Details on weekly e-mail with link.

Moleskin: For YHC, my first time back at The Maul since Dromedary started a few weeks back.  Wanted to deliver an old-fashioned beatdown to honor the site where so many great ones have been handed down. Thanks to MT and the PAX for the opportunity to lead.

Preblast: Devil’s Turn – Long Haul Hills – Joe Davis Prep

YHC is in the frozen tundra of Canada this week so Long Haul is taking the driver’s seat of this bullet train they call Devil’s Turn.  Prepare…

The PAX will be launching at 0515 on Thursday from the traditional 4 Mile Creek Greenway parking area on Bevington & Rea Rd.  The course is the standard Piper Glen hill course with the following twist:

Incorporate a 20-40min Threshold run – Threshold pace is defined as “Comfortably Hard”.  Find yours here at the Pace Calculator at http://runsmartproject.com/calculator (instructions for the calculator at http://runsmartproject.com/calculator/instructions/).

The Piper Glen Hill Route can be found in the original post here: http://f3nation.com/2014/06/18/devils-turn-preblast-time-to-hit-the-hills/

Suggestion – warm-up 2+ miles (apartment loop + 1.25 miles).  Do some strides if needed.  Begin Threshold Pace run and hold it for 20 minutes or hold it longer to get back to COT at 0610.  If more distance is needed, head out and back on Bevington Place.

Alternative – do 3 to 4×1 mile at Threshold pace with 1 min rest in between.

The Overall Objective – We are in the middle of a 6 week 5K/10K training schedule that targets the Joe Davis Run.  The only difference between our 5K and 10K training will be the number of sets / repeats recommended.  All training is done at your personal pace that should be based on any recent race entered into the Pace Calculator at http://runsmartproject.com/calculator (instructions for the calculator at http://runsmartproject.com/calculator/instructions/).

You will find the complete Training Plans at the link http://goo.gl/0rSSfQ and Bratwurst can explain them more tomorrow morning during 2nd F warmup/cooldown/COT.  On the tab “5K (Daniels reduced)” there is a plan that you can use if you are a Beginner to Intermediate runner and just targeting the 5K.  If you are an Intermediate to Advanced runner targeting the 10K or 5K, follow the schedule on tab “5K to 15K (Daniels)” that will take you through Joe Davis run and on to the Spring Mud Run. Save the spreadsheet, download it, whatever, use it as your own.

TripTripNick

During this time of year, things can get a little stressful. Everyone has a deal that needs to get done before year-end, a client that needs to be reached before the holidays, an errand they have to run while on the way home from work and three Christmas parties to attend this weekend with all your best friends (and their friends who you see once a year, only at these very same parties). This morning Anvil shattered those frustrations, providing 45+ minutes of workout specifically designed to distract you from those pressures and prepare you for the day to come. Who am I kidding, I only planned the workout part. The rest of it came from the PAX:

Quick disclaimer then little baby warm-up run around 1/10 of the parking lot with a treacherous version of backwards/forwards run and a little stop/start action mixed in for fun.

COP

  • 50x SSH
  • 20x Imperial Walkers
  • 15x Merkins (slow cadence, good form (aka. Selection quality))
  • 20x Low Slow Squats
  • 15x Wide-arm Merkins (Selection quality)
  • 20x Flutter
  • 10x Stagger-arm(L high) Merkins (Selection quality)
  • 20 Sister Mary Catherines OYO
  • 10x Stagger-arm(R high) Merkins (Selection quality)

Fast mosey to soccer fields – Line up on field, facing hill for The Triple Triple Nickel (aka. The TripTripNick) (copyright pending)

Triple Nickel #1 – 5 jump squats at top of hill, 5 hand-release merkins at bottom. Repeato 5x. Run around entire field when done. Plankorama while waiting for the six.

Intermission – Tunnel of Love x2

Triple Nickel #2 – 5 CDDs at top of hill, 5 sister mary catherines at bottom. Repeato 5x. Run around entire field when done. Plankorama while waiting for the six.

Intermission – Seek and find — line up shoulder-to-shoulder, bear crawl forward until 4 cones are found (approx. 60 yds)

Triple Nickel #3 – 5 Burpees at top of hill, 5 turkish getups at bottom. Repeato 5x. Run around entire field when done. Plankorama while waiting for the six.

Mosey home for a 0616 COT

 

COT

 

NMM

  • Lots of fun stuff today. First, great crew this morning. Always fun to see what mix of folks join in the gloom. Today brought out a great bunch of chatter as well as plenty to chatter about. I think we all had a little bit of stress to offload for a bit. Being guys, we were more than willing to put off responsibility for a little while and behave like the boys we are.
  • Speaking of that, noticed the new “Children at Play” signs posted all over Calvary’s parking lot. I’d like to think we had something to do with that.
  • No #angrywhitesedan sighting although we were almost run over by #randombluecrossover. During the warm-up lap, I purposely avoided the vehicle as it pulled into the lot and sped toward the church. Then, moments later, had to halt the PAX in their tracks as the same #randombluecrossover pulled a reverse and came speeding back across our path. Thankfully, we are nimble.
  • Note to self: although #disclaimer is sufficient, still probably not a good idea to pull the PAX out of a backwards run straight into a forwards run, without turning around. Looked like a random game of Red Rover Red Rover broke out.
  • Chatter was awesome during the COP. I didn’t hear any of it though. #focused.
  • Something about Hannibal looking like an elf, though?
  • Come on, y’all love the Tunnel of Love. What’s not to love? Lots of planking. Crawling on the ground. Getting too close for comfort to Runstopper’s tights. See, nothing but Love there. Two times? Even more to love.
  • So our search and rescue mission was an epic failure until Drop Thrill rolled into COT carrying 3 cones. I thought for sure I’d have to do a solo recon. Props to you Drop Thrill. Mission Accomplished!
  • Big Top = Big Bikini? Big Top is 6’6”. M Big Top is not. When Big Top decides to wear his M’s running vest, let’s just say it comes up a little short. At least he was reflective, sort of. Didn’t really help with #randombluecrossover.
  • I considered trying to post the boisterous banter from today’s name-o-rama, but I’ve decided against it in order to protect the innocent. I also might find the recording useful someday when I need a favor. Always good to have a wrestler in my corner.

 

Announcements

  • HDHH on as usual.
  • Special edition HDHH occurring right about now (1700) at Good Bottle. If you are working Uptown while reading this, stop what you are doing, swing by Target, buy a toy and take it to Good Bottle. New toy = raffle ticket so they can give you free beer and so kids (Toys for Tots) have a present on Christmas.
  • Joe Davis Run – sign-up and run
  • Convergence next week: 12.24 at Anvil. Guaranteed good times. Well, at least, less stressful times. It’s Christmas Eve morning, what else are you going to do?
  • Unbreakable movie even – check the preblast and weekly email for details

#F3Dromedary – 8 PAX-a-milking

8 PAX took up the call on Hump Day to visit the Marvin Ridge High School campus for a little #F3Dromedary’s #12DaysofChristmas

8 PAX-a-milking

The Thang:

  • launch at 0530 to run over to the front of the High School for an opening COP in cadence with Side Straddle Hops x 20, Imperial Walkers x 15, Merkins x 10
  • The Main event of #12DaysofChristmas.  Traditional format of 1, then 2…1, 3…2…1, etc.
  1. Partridge in a Pear Tree – LittleBabyJog around the upper parking area (not the 0.3 mile main lot).  Plank for the 6.
  2. Turtle Doves – Diamond merkins x 4 (work those wings)
  3. French Hens – Duck Walk / Lunge Walk / Frog Hop (20yds)
  4. Calling Birds – Dive Bomber Merkins (emphasis on the up position like a song bird)
  5. Gold Rings – Burpees!
  6. Geese-a-Laying – Monkey Humpers
  7. Swans-a-Swimming – Flutter (4count = 1) – continue flutter until everyone is caught up
  8. Maids-a-Milking – Sumo Squat Jump (just like milking a cow with emphasis on “oh, that was quite a gusher”)
  9. Ladies Dancing – Imperial Squat Walker
  10. Lords-a-Leaping – Star Jack 2count Dips
  11. Pipers Piping – Wheelbarrow with Partner 15 yd Rail Slide
  12. Drummers Drumming – Partner Carry The audible here due to time escapes me…

Moleskin:

  • Some audibles from the original semi-themed plan today due to wet ground and too much of one muscle area.
  • YHC does not normally do #LittleBabyJog, but it proved a good stretch out for the lower-body exercises…  The PAX, including YHC, definitely did not treat it as Sprints, but we’ll get there one day at #Dromedary.
  • Did Brown swear that he “knew” YHC was going to call Burpees at “5 Gold Rings” – some would call that Intuition.  I just listened to an interesting segment on Intuition – Check it out., for it’s mostly BS. Also turns out that we only did 40 burpees total and we did more Diamond Merkins anyway (44).
  • Clothing spectrum – from Stump Hugger w/ short sleeves, shorts, no gloves…all the way to Hot Pants and Gutter Ball covered up with very little flesh exposure.  Temperature is definitely a personal choice.  Check out Backup’s post on what to wear – http://f3nation.com/theforums/topic/cold-weather-workouts-what-to-wear/
  • Working our way through the 12 days seemed pretty simple at first, but noting the clock at 0612 on our last round confirmed that it can fill up the time and provide a great workout.  Grinding on some of those last sets – squats weren’t as deep, chest didn’t quite make it to the ground, and that’s just YHC.
  • What did anyone else see out there?
  • Thanks to Hot Pants for taking us out!

Announcements:

#F3Swift – Adequate as #3Puppets

7 PAX did not heed the #3Puppets warning in the Pre-blast and posted at #F3Swift anyway on Tuesday morning at 0515.

The Thang:

  • Warm-up at 2nd F pace for 1 mile.  5x50m drills.
  • Check the Preblast for full overview and explanation of today’s workout, including a video that explains some of the theory behind the running.
  • Rounds of 200m at R-pace, 200m jog recovery, 200m at R-pace, 400m jog recovery, 600m at R-pace, 400m jog recovery.  Completed 3.5 rounds.
  • Back to COT – Total miles 5.5+

The Moleskin:

  • Preblast originally stated a goal of that 3rd interval to be 800m or 2minutes.  YHC has suffered (#TBQ and #SpilledMerlot) through this workout in the past on most of the 800s, but after watching the Preblast video, got sensible and realized that he’s just not a “really, really good runner” and must not be able to do 800 repeats at that pace.  Running 2min or up to 600m multiple times at your 1mi AYG Pace (a.k.a. R-pace) is good enough work as far as YHC is concerned.  Also, with the Bull Ring, 600m is pretty straightforward to measure.  Due to the adjustment to 600m, this still was confirmed as a #3Puppets workout.  Very Tough, but did not leave the pax as “smoking ashes”.  And no #SpilledMerlot, so not a #4Puppets workout.
  • Never thought the warmup would bring a PAX down, especially ones that pre-rolls as much as TigerRag, but he must of not quite rolled through all of the kinks today.  Sporting a OL-esque knee brace may have factored.  Unfortunately, he gets the LIFO badge so #IceUpSon!
  • Rock Thrill is back out in full post-Marathon mode getting ready to deliver on the Joe Davis Run.  Showing some intensity out there.
  • Wingman is getting the hang of this interval stuff, and he is one of the few to crack the nut on Strava.  Results posted here confirming the 5.5+ miles today: http://www.strava.com/activities/229925154  He also added some segments that will allow “auto-tracking” any time we run the Bull Ring.
  • Haggis keeps slapping his own wrist before/after every interval.  He either has some internal dialogue about not looking at his watch to regulate speed, or Frasier has taught him a way to keep his wrists warm.
  • Long Haul was on Swift rotation this week, and he made sure to make the most of it.  Metro and Fort better be glad this War Daddy will most likely not make the commute for the Joe Davis Run, but he could surprise the PAX.
  • Abacus is Swift’s sturdy undercarriage (OBT holds that title for Metro).  Always consistently grinding and having a huge effort each week.
  • Strava explanation of Laps and Splits – (using examples of our workout today displayed by Strava and Garmin).  In Strava, “Splits” are auto-calculated based on 1 mile increments it analyzes post-run (some PAX get too focused on these Splits for an interval workout and end up running recovery too quickly just to make sure their Average mile pace is high). “Laps” are manual and what you need for intervals (so the Split paces don’t include rest/recovery time), but “Laps” can’t be created when using the Strava smartphone apps.  You also can’t see “Laps”  on the Strava mobile app analysis even if you updated a workout from your Garmin or other watch.  For a Garmin, you get Laps by hitting “Lap” button on your watch.  Garmin has these “Laps” displayed on their mobile and web app, but calls them “Splits”.  This is probably only frustrating for engineers and geeks, but you all need to share in my pain…

Announcements:

 

#Pre-Blast – Ultimate Frisbee Xmas Pickup (and can drive)

If Football is the official sport of Thanksgiving, then Ultimate is the unofficial activity of Christmas. Come join the Pax and maybe some Ultimate ringers to learn more about Ultimate Frisbee and it’s AMAZING AWESOMENESS! We’ll start at 8am with some warmup and drills. Then depending on who all shows up play a single 7v7 game, or split fields and play 5v5 or 3v3. Hotbox is not out of the question.

Where: Davie Park (Natural Soccer Field)

When: 8am – 10am

What to bring? Canned goods to donate to 2nd Harvest, cleats (if you have them), a light and dark shirt, water, chair and an Ultimate Frisbee if you have one.

PS: If you can make it, HC in comments.

PPS: if the fields are taken, we might see what SCMS football field looks like. (Just around the corner) If this is a colossal fail, we might just go to Starbucks.

Jelly of the Month Club

18 strong pax ventured into the gloom at Death Valley only to be greeted with an enrollment in the Jelly of the Month Club. Although there are only 8 days left before Christmas, we celebrated with with a 12 Days of Christmas Ladder.

The Thang

At 0530 we jogged down to the football field, our AO for the morning.

COP
– SSH x 15

Mosey to endzone for 12 Days of Christmas
You know how the workout goes, after each new “day”, repeato all the previous ‘days”. For example on Day 5: 5 Merkins, then exercises from days 4, 3, 2, and 1
– Day 1: 1 100 yd run to other endzone (after Day 5, we sprinted second 50 yds)
– Day 2: 2 dozen LBCs #crowdpleaser
– Day 3: 3 Merkins
– Day 4: 4 Flutter Kicks
– Day 5: 5 Merkins
– Day 6: 6 Squats
– Day 7: 7 Merkins
– Day 8: 8 Dolly
– Day 9: 9 Merkins
– Day 10: 10 Lunges
– Day 11: 11 Merkins
– Day 12: 12 Imperial Walker

We finished this round of 12 Days pretty quickly, so a ladder back down seemed appropriate.

Mosey to midfield, facing sideline,
– Day 11: 11 Merkins, 10, 9,…….1 run to sideline
– Day 10: 10 Lunges, 9, 8,……1 run to midfield
– Day 9: 9 Merkins., 8, 7,…..1 run to sideline
– Day 8: 8 Dolly, 7, 6,….1 Karaoke run to midfield
– Day 7: 7 Merkins, 6, 5,…1 Karaoke (switch) run to sideline
– Day 6: 6 Squats, 5, 4,..1 run to midfield
– Day 5: 5 Merkins, 4, 3,..1 run to sideline
– Day 4: 4 Flutter Kicks, 3, 2, 1 Burpee
– Day 3: 3 Merkins, 2, 1 Burpee
– Day 2: 2 dozen LBCs, 1 Burpee
– Day 1: 10 Burpees

Jog back to parking lot.

COT

Moleskin:
– First, some numbers:  During this workout we completed 504 LBCs (ouch!), 305 Merkins, 12 100 yard runs plus everything else.  Great job by all the pax. This was a good workout and hope everyone is “feeling” it like YHC is.
– YHC was surprised how quickly we finished 12 Days but am glad we got to add the ladder down portion.
– Thanks to Stagecoach for opportunity to lead today’s workout.

Announcements:
– Christmas Eve (next Wednesday) convergence at Calvary (Anvil AO) at 0600. All Area 51 Wednesday workouts will meet there.
– January 3 Resolution Convergence at Olde Providence Elementaty (Ascent AO). Many Saturday workouts are converging there at 0700. Great opportunity to bring out FNGs.
– Joe Davis Run on January 10 in Fort Mill. Response so far has been terrific. Check weekly email for more details or see Strange Brew.
– Unbroken movie convergence on evening of January 10 at Regal Stonecrest. Great 2ndF opportunity for the pax. Check weekly email for more details or see Stone Cold.

Merkinfest – The Charge Edition

The VSF was planted at Providence Day School on this cool, damp December morning and 10 guys got after it.  Here’s the story:

The Thang

Little baby jog to stadium with a tour of the bleacher area, then head to football field for:

COP (Merkins in civilian count, other exercises in cadence)

  • Merkins x 20
  • SSH x 20
  • Merkins x 18
  • Slow Squats x 18
  • Merkins x 16
  • IW x 16
  • Merkins x 14
  • Calf raises x 14
  • Merkins x 12
  • Lunges x 12
  • Merkins x 10

Mosey to the goal line

Merkin Suicides (10 yd increments)

Run to 10yd line and back/do 2x exercise

Run to 20yd line and back / do 4x exercise…

Run to 30yd line and back / do 6x exercise…

Run to 40yd line and back / do 8x exercise…

Run to 50yd line and back / do 10x exercise…

  • Wide-arm Merkins
  • Merkins
  • Diamond Merkins
  • Man-maker Merkins
  • 8 count Body-builder Merkins

Circle up in the end zone for Jack Webb

  • 1 merkin – 4 arm raises
  • 2 merkins – 8 arm raises
  • Up to 10 merkins – 40 arm raises

Mosey to a snack bar for:

  • Peoples chair (arms in front, arms overhead, air presses x10)
  • Take a lap up and down the bleachers
  • Peoples chair (arms in front, arms overhead, air presses x15)
  • BTW

Jog back to parking lot for MoM

  • LBC x20
  • Flutter x20
  • Dolly x 20

Naked Moleskin:

  • I’m sure the 10 men who gathered for this workout are already starting to have a little trouble moving their arms this morning as I brought back one of my favorite workouts first released at Anvil over a year ago…The Merkinfest!  Yes…we did a few Merkins, but I believe sometimes we get better results when we really focus on a specific part of the body for the entire workout…we did just that.  All different kinds of merkins!
  • YHC was having a little trouble remembering how many reps he was supposed to do during some of the COP exercises, and had to consult the weinke a time or two.
  • Good to see a couple of faces that I haven’t seen a lot of at The Charge.  Glad to have you back out Hopper, and good to see Ruby again…first time back since the Ausman family reunion before Thanksgiving.
  • Winterplace, I noticed the reverse BTW you were doing out there this morning…strong!
  • Great work by all you guys out there!  Always a pleasure to lead at The Charge…what a great AO!
  • Tesla thanks for taking us out this morning!

Announcements:

Joe Davis Memorial Run on Jan. 10 – http://f3nation.com/2014/10/17/2015-joe-davis-memorial-run-preblast-registration/

Unbroken – Join the men of Area 51 on Jan.10 for some great 2nd F as the converge upon Stonecrest  http://f3nation.com/2014/12/12/a51-2nd-f-event-unbroken-on-jan-10-sign-up-now/ Cinema to see the movie Unbroken, based on the best selling novel.

Upcoming convergence workouts

  • 12/24 TBD for The Charge, but Area 51 option is below
  • 12/24 Area 51 Convergence at Anvil (Calvary) 0600
  • 12/31 Area 51 Convergence at The Maul (Stonecrest) 0600
  • 1/3 Convergence at Ascent

 

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