Missing Person: Male; Dark Hair; 5’9″; Turkey Legs
OK… So I will only devote a small portion of the BB to lampooning TL for Qsacking today. Even the Run For Your Lifers commented on his absenteeism and said they would keep an eye out for him…. we were all very worried… no, really!! However, with no TL in sight at 5:15, for some unknown reason we mosey’d to the track, led by the Ghost of TL, and proceeded to do a warm-up mile at Fellowship Pace.
After the mile and 25 IW’s, it was clear TL had either been abducted or overslept, so instead of sending a search party, we decided to honor the memory of his last wish and known communication… that we do some speed work.
Group consensus was to do a simple ladder:
4×200 with recovery 200’s in between
2×400 with recovery 400’s in between
1×800 with recovery 800
2X400 with recovery 400’s in between
4×200 with recovery 200’s in between
Finished with some Mary:
LBC x 25
Dolly x 20
Protractor as emcee’d by Gummy
1 minute elbow plank
Done
Total miles 6-6.25 (depending on the extra 400 that some completed)
Moleskin
Everyone did great adjusting to a plan that was conceived 10 minutes AFTER the workout began! And quite honestly it is situations like this that unify the PAX, provide for a humorous story or two, and create ENDLESS FODDER for reminding TL for at least the next 6 months!
‘Bout Time and Mr. Brady were clearly unfazed by the intervals as they smoothly set the pace and never looked back… until they both didn’t realize that when you go UP the ladder, you then come back DOWN! So they completed an extra recovery 400 somewhere in the middle. Nonetheless, strong from both… ‘Bout Time is looking like a veteran! Always great to have you… BRR is definitely in your future!
Great to see Semi Gloss out this morning. No better place to be and I know you are giving it all you got… which is exactly what you SHOULD be doing!
Spackler did some encouragement running with SG, then played catch-up… Spackler always likes it when I takeover running with SG, or whoever the six is… so he can go catch everyone else… It’s a special moment that he looks forward to!
Hannibal, Gummy, Hopper and Horsehead were also giving it 100%! Nice job of blocking out the RFYL’s in the final laps!
Thanks Semi Gloss for the closing prayer.
Announcements:
1. Joe Davis Run
2. Convergence Wed 12/24 at The Rock (I believe… double-check that on the website)
3. Convergence Sat 12/26 TBD
4. Convergence Thu 1/1… Geraldo and Slim Fast will be planning the pain to make you forget that hangover!
A good Yo-Yo always comes back
Yo-Yo-Ma Q’ed a workout similar to this during one of my first posts at Skunk Works some 15 months ago. YHC thought it was terrible enough to make a come back, and with Yo-Yo-Ma making limited posts since his first child was born, YHC took the liberty of pilfering a solid weinke. Of course YHC made a few tweaks to the original, but the pattern and pain remained.
The Thang:
Burpee x 10 OYO
Mosey to church lot
COP
Merkins x 15 IC
SSH x 15 IC
Merkins x 10 IC (Busch was getting excited with 2 quick rounds of merkins)
IW x 15 IC
Swings x 20 OYO
LBC x 20 IC
Round 1 – Complete 3 cycles of the round then run down to the bus and back. All exercises OYO
Snatch x 20 (10R & 10L)
Good Morning x 20
Sumo Dead Lift High Pull x 20
Burpees x 10
Round 2 – Complete 3 cycles of the round then run down to the bus and back. All exercises OYO
Clean and Press x 20 (10R & 10L)
Romanian Deadlift x 20 (10R & 10L)
Overhead Lat Pull x 20
Burpees x 10
Round 3 – Complete 3 cycles of the round then run down to the bus and back. All exercises OYO (Audibled to 2 rounds due to time)
High Pull x 20 (10R & 10L)
Tea Bag Squats x 20
Burpees x 10
Mosey back to cars
Burpees x 10 OYO for an even 100 Burpees
Flutter with press x 20 IC
Moleskine:
YHC believes it was Les Mis with the build your own KB this morning. Not sure how many plates he had on that thing, but Brown was ready for a rename to the Ghost of Christmas Past with all that metal rattling around. After we got into the first round everyone was too gassed to offer up much commentary on the workout. Mostly just grunting.
YHC may have been a bit too aggressive on the weinke, I had to modify the exercises on the 2nd round because there was no way I was getting through what I wrote without spilling merlot #ifyoucan’tdoit,don’tQit. I threw out the offer to whoever wanted to stay late and finish the Weinke but had no takers.
Next week be there for the Area 51 tradition: 12 Days of Skunk. Chanel is the Q. It’s an awful early Christmas present that you will be feeling well past Christmas dinner. Not sure if Tiger Rag will be making an appearance. He has been busy sculpting those pencil arms and sunken chest over at Swift.
This is also my 2nd straight Q at Skunk Works where the site Q Harley doesn’t post. Starting to take offense. I put deodorant on this morning.
Props to Header and Bulldog for a pre-5k this morning and Freedom for rucking in with his KB.
Thanks to Busch for the send off. Always inspiring.
-Alf
Announcements:
- Area 51 Gear Shirts available online
- Wednesdays, Aftermath, 3rd F starting next week – David and Goliath by: Malcolm Gladwell
- Jan 10 – Joe Davis Run in the morning and Unbroken movie in the evening – Sign up.
- Jan 3 – New Year’s resolution day at Ascent – bring your FNG’s
Running?!
I offered to take the Q early in the week and talked to CT about my crazy plan and not knowing the time it will take so he said go for it and he will just take what is left…
The Thang
COP
SSH x 20
Imperial Walkers x 20
Enough of this let’s mosey to the stadium!
Count off by 2, 1’s go to close end zone, 2’s to the far end zone.
1’s end zone is 20 merkins, 2’s is 20 LBCs once each set of exercises as a group is complete run to the 50yd line for 10 squats, then run to the opposite end zone to do the exercise for that end zone, i.e. 1’s now do 20 LBCs and 2’s do 20 Merkins.
Wait for all in the group to finish, do plankwork while waiting. Once done run to 50yd line for squats then opposite end zone, this time 19 Merkins/LBCs, etc. continue until 1 of each exercise.
This took almost the entire hour, and with about 5 minutes left CT took over
MOM
Flutters
Back scratchers
Protractor
COT
Announcements:
Pray for DT & family with the passing of his mom.
Clothing drive
Joe Davis Run
Moleskin
I caught everyone off guard running, by time we were done with the morning we ran a little over 2 miles, 200+ merkins, 200+ LBCs and 200 squats. Great work by everyone, I am still not a runner as witnessed when I tried to keep up with Glass Joe at one point and felt a pop in my hamstring. I will blame O2 dep for me thinking that was a good thing to try. I did see one of Donut Hole’s 2.0 racing GJ though!
The other surprise of the morning was looking up while in MOM to see Horsehead and Boondock who were waiting for us at the flag until they realized we may not make it back with all the running.
We are working through holiday schedules for Union County workouts so keep your eyes for an email and/or twitter announcements.
Feel free to post any other goodness down in the comments.
HB
#F3Swift Preblast for #3Puppets
On Tuesday 12/16, the PAX will leave the Vine restaurant at 0515 to build on the work done last week (link here). Perhaps not many PAX caught this at the end of last week’s Preblast, “this week is necessary for next week’s #3Puppets workout.” However, any PAX can show up and get an honest workout this week. All speeds / paces will be represented.
So, we’re again at that point of last week’s goal to, “to finish the 800m at your workout pace.” We’ll be doing it many times this week with some modifications gleaned from the video above.
1st – watch the short video above and linked here
2nd – Find your Repetition pace for the workout here (Hint – it’s also the pace of your best recent AYG 1 mile race). Note: if you don’t have a recent 1mi AYG, use a recent race result, not your “goal” race result for an upcoming 5K or 10K.
3rd – There will be regrouping on most recoveries, so it’s not necessary to program the following workout into your watch. We’ll be doing this at the Bull Ring, which has very easy to follow markers every 200m. If you do program into your watch, just program the parts in bold. Leave the recovery as “until Lap Button Press” (i.e. open ended).
- #1Puppet – 200m at Repetition pace, 200m jog recovery
- #2Puppet – 200m at Repetition pace, 400m group jog recovery
- #3Puppet (TBQ) – 2:00 at Repetition pace (or optional 800m for those that want it), 3:00 group jog recovery
- Repeat until 4 sets or time is called.
Rum – The Breakfast of Champions
23 of Charlotte’s finest gathered for an early morning breakfast at Carmel Park and start the week right.
The Thang
Very brief disclaimer as it was a veteran crew this morning, though in hindsight, a warning about broken glass bottles would have been appropriate.
Fast mosey down Camilla towards Carmel Middle School, stopping for 8 burpees at each speed bump along the way.
Warm up :
SSH x25
IW x20
Slow squats x20
Mountain Climbers x20
Peter Parkers x20
Mosey to football field. Look out for aforementioned broken glass bottle (later diligently assessed as rum) and be careful when getting over fence.
4 Laps around track, stopping at each turn for called exercises:
Lap 1: Merkins x25 (all turns)
Lap 2: LBCs (turns 1 & 3), Dollies (turn 2), Flutters (turn 4) – all x25
Lap 3: Squats (turns 1 & 3), Jump Squats (turns 2 & 4) – all x25
Lap 4: Burpees x10 (all turns)
Form Plank Circle for Ring of Fire. Mixed in RAH, LAH, RLO, LLO, Elbows, and finished with 6-inches
Mosey to endline
AYG to far goal post
Backwards run to midfield, AYG to endline
Leave track and mosey to far side of school. People’s Chair for 2 minutes, finishing with Air Presses (x20 or x25, can’t remember)
Fast mosey back up Camilla
Speed bump 1: Russian Twist x25 in cadence (selected ed by Jamboree)
Speed bump 2: 45 merkins OYO (selected by and in honor of Runstopper’s 45 birthday)
AYG home
50 LBCs in cadence to finish
Moleskin
Great workout by the PAX this morning. The group stayed close together, and hopefully no one left anything on the table (you against you). Unfortunately, YHC didn’t know it was Runstopper’s birthday until 0610, or there would have been a lot more 45 rep exercises! #veteranmove. Happy birthday, RS! #old
The group was pretty quiet at the beginning, though I’ve come to realize that my hat blocks out a lot of noise (#shouldwearathome), but that changed with the burpee call on Lap 4 around the track. Mission accomplished. Glad YHC could wake up Steinbrenner and get him in his usual form. Also caught plenty from Simba, as was noticed by other members of the PAX. Love the chatter.
A bunch of Larry Birds out there this morning, particularly around the track. Nice work, and keep pushing men. Finishing with 100 LBCs (if we’re going in civilian count) was strong, if not very unpopular. Way to push through. Thanks to Flutie for taking us out. Always an honor to have the reigns – thank you for the opportunity!
Twelve Days of Bah Humbug
Aye. 13 strong men came out in the early gloom to celebrate the Twelve Days of Christmas – Stonehenge style. It was an appropriate workout given that Saturday was literally 12 days from Christmas. Here is how it went down.
The Thang
– This year the “12 Days” workout was on the run, meaning the pax ran from point to point stopping for the various exercises.
COP
– No proper COP, although I did suggest the pax stretch a bit before heading out.
Twelve Days of Bah Humbug:
– Day 1: one Dying Cockroach
– Day 2: two dozen Merkins
– Day 3: three Squats
– Day 4: four Mountain Climbers
– Day 5: five Burpees
– Day 6: six Lunges
– Day 7: seven LBCs
– Day 8: eight SSH
– Day 9: nine Dolly
– Day 10: ten Plank Jacks
– Day 11: eleven Imperial Walkers
– Day 12: twelve Carolina Drydocks
Running Route:
We ran to the various landmarks below and performed that “day” and all of the prior days. For example, on Day 5, we got to the top of Premier Deck and did Day 5, than days 4, 3, 2 and 1
Starting at Vine Parking Lot:
– to Stonehenge Landmark: Day 1
– to Ballantyne Corp intersection: Day 2
– to Level 1 of Premier Deck – Day 3
– to Level 3 of Premier Deck – Day 4
– to top of Premier Deck – Day 5
– down steps and to Johnston Bridge – Day 6
– to Field of Bulls – Day 7
– to Lending Tree lot – Day 8
– to ESPN/SEC Network sign – Day 9
– to Johnston Road intersection – Day 10
– to Ballantyne Medical sign – Day 11
– to Stonehenge Landmark – Day 12
Little baby jog to CVS lot then all you got back to launch point.
COT
Moleskin:
– Yikes, this was tough. Great job by all the pax. We literally never stopped moving and added LBCs while you wait until all pax reached a landmark.
– Some numbers: 3.5 miles running, 300 Merkins (including burpees), lots and lots of mumblechatter.
Announcements:
– Stonehenge will converge at Ascent (Olde Providence Elementary) on January 3. This is a great opportunity to bring an FNG with you. Note, workout time will be 7:00 AM.
– Check website for details on Joe Davis Memorial Run on January 10.
The Matrix – StumpHuggers
11 men decided to disobey the fartsack this morning and join YHC for his 1 year anniversary posting. The Q had not been back since the day things went bad.
Here is how it went down:
Mosey to back parking lot for COP
Disclaimer
COP
SSH X 20
IW X 15
SH (StumpHuggers) X 10 (Asphalt warms elbows quickly)
Mosey to the field Partner up (short side of field – P1 on one side and P2 the other – meet Partner in middle of field)
P1/P2 – Bear Crawl – meet for 20 Bear Crawl Push-ups – Run back to start
P1/P2 – Walking Lunge – meet for 30 StumpHuggers – Run back
P1/P2 – Run – meet for 50 LBC’s
Rinse & Repeat:
P1/P2 – Bear Crawl – meet for 20 Bear Crawl Push-ups – Run back to start
P1/P2 – Walking Lunge – meet for 20 StumpHuggers – Run back
P1/P2 – Run – meet for 50 LBC’s
Rinse & Repeat:
P1/P2 – Bear Crawl – meet for 10 Bear Crawl Push-ups – Run back to start
P1/P2 – Walking Lunge – meet for 10 StumpHuggers – Run back
P1/P2 – Run – meet for 50 LBC’s
Line up for SSH Indian Run
More Partner Work
P1 Runs to lighted pole and back while P2 – StumpHuggers
Flap Jack
P1 Runs – P2 LBC’s
Flap Jack
P1 Runs – P2 Plank Jacks
Flap Jack
Mosey to the tree stumps
P1 runs to 3rd lighted pole P2 Dips
Flap Jack
P1 runs – P2 Step-ups
Flap Jack
Mosey to school wall Peoples Chair
30 regular
30 stick em up
30 zombie
30 regular
Recover
Indian Run back to far end of field toward McKee Rd
PAX run to lighted pole PAX choice Alf with 50 Merkins
Partner Work Again
P1 Run log of field – P2 StumpHuggers
Flap Jack
P1 Run – P2 PAX choice Crab Cake with Burpees
Flap Jack
No time for Mary
COT
Moleskinnedknee:
1 year ago today an over weight outta shape 40 something posted in the dark with a bunch of crazies. Still a little heavy, just as crazy and loving every painful second of it. Alf does not like Bear Crawls and we did a lot of BC’s today. YHC tried to bring pain like that fall or just plain suffering in general. The SSH Indian Run sure was easier than the Burpee Indian Run (save for later). PAX thought YHC ran out of ideas toward the end not really just shifting the plan a bit. Thanks to Outback for posting from S.C. It was an honor and blessing to lead today. Sound off below
Don’t forget to support the New workouts:
Dromedary – Wednesday’s 0530-0615 Marvin Ridge High School
The Brave – Friday’s 0515-0615 Ballentyne The Vine restaurant
Overdrive – Friday’s 0530-0615 Indian Trail Sun Valley Middle School
Commitment – Saturday’s 0630-0730 Weddington High School
Let’s try this again with more reps
Only 4 brave souls showed for today’s beatdown. Wasn’t really all that cold. Not sure. YHC was #substiqueing for Mic Check. Can only guess, they were scared of his workout, or knew YHC was in charge.
Workout soundtrack consisted of the following songs on shuffle:
- Sweet Emotion – Aerosmith
- Stranglehold – Ted Nugent
- Paranoid – Black Sabbath
- Midnight Rider – The Allman Brothers Band
- Jet Airliner – Steve Miller Band
- Purple Haze – Jimi Hendrix
- Cocaine – Eric Clapton
- Hurricane – Bob Dylan
- Tuesdays Gone – Lynyrd Skynyrd
The Thang
Run a lap around the lot for warm-up
SSH x25 IC
Front Lunge x 5 IC
Imperial Walker x25 IC
Side Lunge x5 IC
Mountain Climbers x25 IC
Lets get to work right here
3 Sets of the following exercises:
1st: 15s of all exercises, 2nd: 20s of all exercises, 3rd: 25s of all exercises
Kettle Kurls
Merkins
Upright row
Merkins
Two-Handed Swing
Merkins
Goblet Squats
Merkins
Tricep Extensions
Merkins
——
Grand total 300 Merkins, and a lot of other stuff. Only option was to break merkins up. #smoked.
Mosey to the Wall
1 Minute of Semi-gloss x 2
6.5 Minutes of Mary
Starting position move – 6 inches
Dolly x 25 IC
6 inches
LBC x 25 IC
6 inches
Flutter x 25 IC
6 inches
Protractor – various degrees
Moleskin
Good times had by the few this morning. There was some confusion on the workout cadence, but that was quickly squashed. Didn’t get through the whole soundtrack, a couple of really long songs in the mix. YHC also can’t figure out how to make spotify not shuffle, when not clicking shuffle.
Be sure to check out swift for Joe Davis run training. Also, sign up for Joe Davis.
The Pinball
8 men and 1 studly 2.0 posted for Commitment this week. This is what they did:
Warm-up
- SSH
- Merkins
- Mountain Climbers
- Squats
The Initial Movement. Travel to the Back Hill with a combination of mosey, bear crawls, and lunges, with one stop for donkey kicks for the early finishers.
- Five minutes of hill repeats with ascending burpees at the top. YHC got to 34 burpees.
The Second Movement. Travel to the Concession Stand with more mosey, bear crawl, and a lil’ backwards run.
- Five minutes of jump-ups or step-ups, as you choose. YHC did 304 jump ups.
- Three sets of dips and knee-up alternates.
- ‘Bout 7 minutes of Mary, or until the PAX all stop counting. LBCs, Heels to Heaven, Bicycle, Dying Cockroach, Low Slow Flutter, and some other stuff done thusly.
The Third Movement. Travel to the elementary school with more of the same, plus introducing “The Pinball,” during which the front PAX pick a point to which to sprint, and then sprint to the six. Repeat.
- Walking dips on parallel bar
- Climb over half-shell spider web looking thing
- Upside-down monkey bar crawl
- Shuttle sprints
The Final Movement. Head back home with sprints punctuated by planking.
Fini. A few merkins and assorted exercises to run out the clock.
Moleskin
- Impressive work out there by FNG Kilowatt — a respect who pushed it the entire workout, and hard-committed to be back next week. No surprise from a friend of Bratwurst. But still. Kilowatt is a man. And an energy regulator, of course.
- Similar kudos to Boondock. He’s 8. What??! Dude was tearing up our Back Hill, and just about everything else is well. Must take after his mother.
- Intimidator, probably the strongest man posting to Commitment, got stretched a little with some of the running at Commitment, and hung in there tough. Once his lungs match the size of his biceps, there will be no holding him back. Watch out.
- We missed Hot Pants and Ben Stein’s Money. I hear they had a date.
- Great to have Runstopper out with us, doing a little quality control. I am sorry to say that we did not pass, and received a health rating of 63. Sorry fellas. The good news is that Snowflake has the Q next week. If you can’t pass, change the passer.
OUT
Best Way to Stay Warm is to Keep Moving
SF was planted at McKee Rd Elementary for another weekly episode of Area 51. At the start, 8 PAX gathered and headed out into the Gloom to get their weekend started off right with Twister taking the reins for the first 1/2 of the workout. We would eventually finish up with 9 PAX. After short jog over to the parking lot by the soccer fields we circled up for COP:
- SSH x 20 (IC)
Short interruption as the PAX quickly expanded by 2 as a couple four legged friends joined us to see what all the fun was about. After greeting everyone and conducting the mandatory sniff exam, the two canines rejoined their owners and headed off to other adventures. Couldn’t officially count these two in our final #51Counts as they did not technically complete any reps.
- IW x 20 (IC)
- Slow Squat x 15 (IC)
- 20 1 Legged Merkins OYO
Enough of a warm-up, time to get the PAX moving. Twister gave the instructions for PAX to run down to the fire station and through the back entrance of the nearby neighborhood before heading back to the AO (approximately 1 mile, give or take a 1/10). Plank it up at the stumps when run completed and wait for the 6. (It was during the run that we reached our final headcount of 9 PAX. More on that in NMM)
After planking it up as we awaited the last few PAX the following circuit was completed:
- 10 Bulgarian Split Squats, w/ Left Leg on stump
- 20 Decline Merkins
- 10 Bulgarian Split Squats, w/ Right Leg on stump
- 20 Incline Merkins
- 25 LBCs
Mosey to entrance to the Trail
- Bear Crawl up the hill at entrance
- Crab Walk back down the hill
- Complete a loop around the trail
- 25 dips on the benches
- Complete a loop around the trail
- 15 Bulgarian Split Squats, w/ Left Leg on bench
- Complete a loop around the trail
- 15 Bulgarian Split Squats, w/ RIght Leg on bench
Jog over to playground behind the school
- 10 hanging knee raises
Twister hands off to YHC for 2nd half
Mosey over to back wall of school
- PC x 60 secs (w/ Hands out front, Hands over head, 15 air presses)
- Lunge walk about 20-25 yards
- PC x 75 secs (w/ right foot up, left foot up, lower it 2 inches)
- Lunge walk about 20-25 yards
Head back over to the stumps for some circuit work
- At stumps complete 10 Jump-ups/Step-ups, 20 Tire hops
- Run to front playground
- Complete 10 Pull-ups, 20 Dips
- Run back to stumps and plank it up (RA/RL high, LA/LL high, six inches)
- 10 Jump-ups/Step-ups, 20 Tire hops
- Run to front playground
- Complete 10 Pull-ups, 20 Dips
- Plank it up and wait for 6
Time to move over to rock pile and find a friend
- Rock Curls x 20, Rock Presses x 20, Goblet Squats x 20, Tricep Extensions x 20
- Rinse & repeat x 2 (w/ 15 reps & 10 reps)
Return the rocks and head down to soccer field and circle up for 6 MOM
- Dolly x 20 (IC), hold’em
- Flutter x 20 (IC), hold’em
- Rosalita x 20 (IC)
- Mason Twist x 20 (IC)
- Back Scratchers x 20 (IC)
- CCV x 10R (IC)
- CCV x 10L (IC)
Line up on goal line for the following:
- Run to midfield at 75%
- Back to goal line at 75%
- AYG length of field and then mosey back to launch point
COT
NMM:
- Started the morning off with 8 PAX when we launched the workout. Completed the COP and started the run to the fire station. YHC was following Lobster Roll at the start of the run and heard another PAX quickly approaching from the rear. Expected to see Joker or possibly Slapshot overtake me. However quickly realized it was DK as he breezed by, maintaining his recent routine of arriving at 0701/0702 (approaching 0705 or so this a.m.) at Area 51. Not long after when Joker came flying by as well.
- A good amount of running called for by Twister, who admitted he hated running as we went along. Strong effort to lead in an area that one is not a fan.
- Good to see Wojo (2.0) out with Floor Slapper. The two of them were enjoying a boys weekend.
Announcements:
- Joe Davis Run (5k/10k options) sign-ups still ongoing. Come out and support Rock Thrill and his family at the Baxter Y in Fort Mill on 1/10/15 as they raise money for Keystone, York County’s local authority on substance abuse and addicition.
- Look for additional information on 2nd F event scheduled for evening of 1/10/15 at Regal Stonecrest, F3 Area 51 viewing of “Unbroken”