Please see the link below to complete a brief survey in order to gauge interest for a potential new workout option for Area51. We are looking to expand the region “East of Providence” towards the Mint Hill area, and this site would serve as a springboard to that effort. The survey should take just a few seconds to complete.
We are looking at Crestdale Middle as the potential site. It’s just over a mile East of Covenant Day, home of Skunkworks and Kevlar.
We are considering Mondays or Wednesdays. Splinter and Horsehead are potential Site Qs and launch would be sometime early next year.
Since BRR registration is now open 10 pax got a jump start on training for next year’s race with a heavy dose of hill repeats.
The Thang
Two-lap warm-up around the SCMS parking lot. Mix of exercises including: high knees, butt kicks, toe walk, heel walk, side shuffles and backwards run.
Mosey to the bottom of Rising Meadow for 11’s with a twist.
At bottom of hill pax do jump squats.
At top of hill pax do merkins.
On even number runs (laps 2, 4, 6, 8, 10) backwards run up the hill.
Mosey to bottom of Windbluff for Triple Nickel and ab work.
Partner one: Triple Nickel – five lunges (each leg) at bottom of hill, run to top, five merkins at top of hill, run back down X 5
Partner two: 100 LBC, 100 Nipplers, 50 Dolly, 100 Freddie Mercury, Plank
Flapjack
Indian run back to the top of Woodfox, jailbreak from Woodfox to SCMS parking lot.
COP
25 LBC OYO
stretch/butterfly
Moleskine
Great effort from the pax today. The backwards runs on 11’s brought on a good burn and Windbluff always hurts. Since the track is rarely well-received I tried to disguise some speed work in the way of hills. I think it worked. Always appreciate the opportunity to lead this group of guys. Thanks to Mr Brady, AKA site chaplain, for the send off.
Announcements
Registration is closed for this Saturday’s holiday party. If you haven’t signed up/paid but want to attend get in touch with Prohibition.
Registration is still open for the Joe Davis 5K and 10K.
3 men (HH,EE&GJ) arrived @ 0600 in the gloom of Outland for an early morning run to be joined by 4 more for the 0700 beatdown.
flash mob (noun): a large public gathering at which people perform an unusual or seemingly random act and then disperse, typically organized by means of the Internet or social media.
Most had no idea that this morning’s agenda included a serving of pain to be delivered by their own hand. As it turned out the numbers were perfect. YHC picked up the first 30 mins and the second have was split 6 ways, 5 mins each. A flash QIC so to speak
The Thang
CT
Rolling COP – Mosey over the the Shovel Flag – SSH x20 – IW x20 – Mosey to practice field – LBC x20 – Mosey to SVHS Track
Track Work: Running the 1/4 mile track with 4 pain stations each “corner”.
Round 1 – Merkins x20 – Scissor crunches x20 – Squats x20 – Burpees x5 Plank and hold for all PAX to cross the finish line
Round 2 – Wide Arm Merkins x20 – Back Scratchers x20 – Sister Mary Catherines x20 – Burpees x5 Plank and hold for all PAX to cross the finish line
Round 3 – Diamond Merkins x10 – Heels to Heaven x20 – One legged bridge raises x20 – Burpees x5 Plank and hold for all PAX to cross the finish line
Finish off the last minute with burpees
Here’s where we break for a 5 minute dose of pain from each of the attending PAX/QICs. I have no idea what to call some of this so it’s been explained as well as possible for each Q. Chime in where I’ve got it wrong.
The Late Show
Hit the practice field for some Water bottle football. Two teams. Team one. tosses the water bottle as far as possible in any direction and does COP while team 2 chases down the water bottle, performs select merkins and squats then sends the “bottleball” in any direction as far as possible. rinse and repeat for the duration.
Double E
Mosey over to the field house for some wall work. Everyone up against the wall for some peoples chair and air pressesx20. Balls to the wall and hold it. Back to Peoples chair more air presses then add in some speed squats. Keep it up until the time’s up.
Horse Head
Head to the parking lot for a does of Alabama Slamma. “HH I still think you made this one up”…. grab a partner. Partner 1 Merkins x15 while partner 2 counts (recovery) then switch. Each partner does 15 then 14,13,12,11 etc. This was a great Chest-o-rama and HH has a plan to make this a part of the standard beatdown at the Outland AO.
Turnpike
Back to the track for some more cardio fun. Sprint the straight aways and mosey around the corners, finish up with 15 LBCs then do it again plus 5 LBCs. This couldn’t have come at a better time. Most of the PAX were smoked and this peaked the “suck” in the beatdown. TP claims he came up with this on the fly but I think this was a calculated test to separate the men from the boys.
Drop Thrill
A request, from YHC, to get the PAX headed back in the direction of the shovel flag and a compressed availability of available time limited DT’s options a bit but he came through with flying colors leading the “native American” run back over to the SVMS disc golf course, home of the Outland shovel flag.
Glass Joe
GJ was not about to miss his turn at the wheel as he was reminding us, during the Indian run, that he still had a turn at bat. It turns out that GJ had some sort of twisted plan to shred the legs of an exhausted group of PAX by having us back peddle and karaoke around the track at the shovel flag before bringing it home with a never ending round of flutter kicks.
Moleskin: Strong work and good lead by everyone today. There was a solid combination of cardio and strength training that the PAX/Q’s put together as we went today. No one knew when their turn was going to be or what was going to happen before or after their “5 minutes of fame” as the Flash QIC and yet it came together as if it were planned for maximum results with transitions from cardio to strength and back again. This is something we will definitely do again in the future.
After 5 years of suffering through painful losses to the Gamecocks, finally a Monday morning workout wasn’t so bad. Congrats and thank you to my fellow F3 brothers and Gamecock friends for being great sports over the years…well last year anyway since most of us have only been in F3 for a couple of years at most. Anyway, on the details:
Warmup: SSH X 20, Imperial Walker X 20, Merkins X 15 + Mountain Climber X 15 + Merkins X 10; Squats X 20
Workout; Stayed in circle and conducted multiple exercises while holding the kettel bells for 15 minutes without touching the ground. 3 sets of 6 different exercises: 2 Hand Swings X 20, Curls X 15, tricep extensions x 15, squats with upright row x 15, squat curl press X 10 (each arm), abs X 20 (LBCs, Dolly w/KB press, Fltter w/KB press).
After 15 minutes and 18 sets were completed, we went around the circle where each of the PAQ called out an exercise for 10-15 reps all with kettel bells: close grip merkins (hands on kettel bells), deck squats (5 reps), bent over rows, 9 count squats, curls, overhead presses, 6 inches with overhead tri-cep extensions. russian dead lifts, LBCs. Mosey to school building wall for people’s chair for 3 sets of 1 minute each while conducting exercises of 15 reps: curls, upright row, overhead presses.
Returned to circle formation for Mary all with kettel bell: LBC’s. dying cock roaches, mason twist, flutter press, dolly. Finished with a lap around the parking lot carrying kettel bells and various merkins at 4 stations 10 reps each. right arm on KB, left arm on KB, close grips (both hands on KB), partner hand slap merkins.
“Where do you think you’re going? Nobody’s leaving. Nobody’s walking out on this fun, old-fashioned family [Wiggler]. No, no. We’re all in this together. This is a full-blown, four-alarm holiday [Wiggler] here.”
Get your post-holiday feedbag run in – run The Wiggler– 5:30 am Tuesday – corner of Foxcroft and Rothwood – holiday pace…
** Clark W. Griswold: Christmas Vacation
Swift will be launching at 0515 on Tuesday from the Vine Restaurant at the Ballantyne AO.
We are taking on 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/).
THIS is Week 1:
You will find the complete Training Plans at the link http://goo.gl/0rSSfQ and YHC 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.
Apparently only 5 SOB’s ate too much and wanted to work it off on a beautiful Saturday morning.
The Thang:
Mosey to parking lot S. of The Vine: disclaimer for all of the old salts posting today. SSH x 20ish; 10 Burpees OYO; slow squats x 20; mosey to bottom of stairs at circle around pond.
Dips x 30; reverse LBCs x 30 – jog/run to next station / Derkins x 30; Dolly x 30 / jog/run to grassy area / Kerkins (merkins on knuckles) x 30; LBC x 30.
jog/ run back to beginning for full lap. 6 inches until all finish. Repeato.
Dips x 30; step ups x 30 – jog/run to next station / Incline Merkins x 30; lungs x 30 / jog/run to grassy area / Kerkins (merkins on knuckles) x 30; LBC x 30.
jog/run another full lap. Mosey to parking lot at base of hill at bridge crossing over BCParkway. Run up hill to bridge; merkinjacks OYO; run down – heels to heaven.
Chippy’s turn. Run up to bridge – say hello to ladies running in parkas. People’s chair on bridge with air presses. Run to parking deck – all the way up without stopping. catch breath and back down stairs. Run back to parking.
Moleskin:
Not a lot of PAX posting – must be out of town or just didn’t over indulge like YHC. We did have TR present, so we were in good hands. YHC isn’t a runner, but we all needed to work off that turkey so there you have it. This was YHC’s VQ at this AO so Chipotle assisted to keep me straight. Thanks brother! Obvious TR is a much better runner than us – he could have taken a LONG break at the top of the parking deck as the rest struggled up. Coffee was nice afterwards – thanks a bunch Pulled Pork! Always a pleasure to lead.
12 pax posted on a beautiful morning to attend Base Camp, all forgot their s’mores ingredients but the only real ingredient that was needed was pain. So off we went. To the pre-school parking lot for a little COP:
SSH x 20
Low Slow Squats x 15
Merkins x 12
SSH (increasing cadence speed) x 12
Rock Hoppers x 10
Follow the Q towards the park. Stop half way to plank and wait for the six
Reach the playground equipment, partner up for
3 rounds of:
Partner AMRAP pull ups + 2
10 step ups each leg or 10 jump ups
20 dips
Then:
10 elevated CDD’s
15 Squats
20 LBC’s
Plank it up
Repeato x 3
With partner, run back to the school parking lot
A little plank-o-rama while assembling
On the grass for some Mary:
Sid-The-Kid x 15 oyo each way
Heels to Heaven IC to 10
Since it’s Base Camp let’s sit down for a while in People’s Chair
x 50 arm raises
Break
Back in the Chair for left leg up and right leg up, arms out in front
Back to the grass for
Dolly x 20 IC
That’s all she wrote for this one
Moleskine:
The Q was caught a bit off guard in a good way when on the way back to the school the pax made it back in Base Camp record time, must have been some serious isi going on out there, YHC was pushed by Header who was doing all the talking while YHC was trying to breathe and keep up. This allowed extra time for pain back at the school. The pax really killed it this morning, seemed more like a regular workout to the point where I had to remember to call for a 10 count and even then I’m not sure the pax even needed it. Somehow Insomniac found the pax part way through showing his determination not to miss out on the workout, way to persevere. Freedom was looking like a real runner on his way back with Fireman Ed, complaining about the running but yet looking strong, maybe a hidden talent there. Some of the newer pax that YHC is still getting to know are looking pretty strong like Crawl Space, Wild Turkey and Dunder (who claimed he isn’t a runner as he and his partner were coming in second back to the school) for example, great to see, that’s the point of this thing called F3. Frostbite looking pretty warm and quick, he’s ready for the Joe Davis already, it’s now just a mental matter.
Freedom with the re-grounding to the Sky Q on the take out, thanks brother, you’re appreciated.
Announcements:
Yup, you guessed it, Joe Davis Resolution Run sign up:
https://joedavisrun.racesonline.com/register
14 of Area 51’s finest shook off the holiday weekend and toed the line at F3TheMatrix. The Q had promised something for everyone and so we paired up two workout staples – running (for the Sugar Rays) and rocks (for the Meatheads). You can please some of the people some of the time…
It went something link this:
Line up for Indian Run to the rock pile
Get a rock and resume the Indian Run to the mini-track
COP
SSHx20
Merkinx10
IWx20
Merkinx10
Squatsx15
Partner up and pick a rock – you will be moving with it
CMIYC
Partner 1 runs with rock, Partner 2 does 10 merkins and catches up and flapjacks – 2 laps
Partner 1 runs with rock, Partner 2 does 10 squats and catches up and flapjacks – 2 laps
Grab all the rocks and short mosey to the wall
Peoples Chair with rock on your thighs – 20 arm presses with rock
Recover with 20 incline merkins
Peoples Chair with rock on your thighs – 20 arm presses with rock
Recover with 15 decline merkins
Peoples Chair with rock on your thighs – 20 arm presses with rock
Indian Run back to rock pile to return your rock
Quick plank-o-rama
Run around large field – 20 merkins at far and near corner
Run around large field – 20 squats at far and near corner
Mary
LBCx20
Dollyx20
LBC right and left x10 each
HTHx20
Freddie Mercuryx15
Little Baby Jog to block pile
AYG across field back to cars
COT
Moleskine:
1) Holiday time keeping was in full effect. Q’s watch died right before the workout (thanks Joker for the save), PAX were still rolling in at 0530. We started the indian run with 11 and ended the workout with 14
2) Starting with the Indian Run threw the PAX off their game. Picking up the rocks and continuing the run even moreso – #mumblechatter
3) PAX didn’t seem to get any happier when we put the rocks down and started running on the large field. Can’t please all the people all the time I guess…
4) AYG at the end of the workout really is just a good way to end the workout
This small but determined crew wouldn’t let overindulgence and sloth take its grip. The holiday season won’t be making us softies! We proceeded to get an upper body pump and keep on the move.
10 Hand release burpees OYO…follow me!
COP:
SSH x 25 (IC)
Diamond Merkins x 13 (IC)
IW x 20 (IC)
Wide Merkins x 13 (IC)
10 HR burpees OYO
Follow me…fast mosey across street to parking lot by Jack in the Crackbox
The Thang:
Partner up: size matters somewhat but since this was a veteran crew with equal strength and speed didn’t really matter. To note; Bout Time is relatively new but can bring it for sure.
Follow me…fast mosey down 51 to greenway at the pull-up bars and find partner.
Follow me…fast mosey back up to CCH…to benches
Bench set: leg work
COT:
Tally: 147 merkins (counting CDD); 65 HR burpees; 50 pull-ups; approx 1.8 miles
Moleskin:
It was a tough morning to make it out being the day after Thanksgiving and that it was again in the mid-20s. Solid work by a veteran pax. I hope it was worth making it out of the fartsack. No complaining, just work by this crew.
Honor and a privilege to lead these men and at one of the best AOs. Aye!