—Posted on behalf of the one and only Puddin Pop—
14 of Area 51’s best showed up to see what was in store for this week’s DV, sans site Qs. #iceupboys
Problem is, the weinke was quickly quashed when a short mosey down to the football field showed the entrance gate taped up with crime scene tape as if YHC showed up at Fast Twitch the day prior. It allowed me to harken back to ad-libs of old…Seinfeld, the complete scene between Ty Webb and Carl Spackler (Cannonball!), and most of Rodney’s lines from Caddyshack as well (let me know when you’re due back at boys town). So, a quick Omaha was called, and this was what was left.
Mosey to nearest baseball outfield for Warmup:
SSH x 30 IC
IW x 30 IC
Mountain Climber x 30 IC
Low Slow Squat x 20 IC
Downward Dog
Cobra (Upward Dog)
The Thang
Mosey to central bleacher area, partner up.
Partner 1 runs up stairs and around the outside of baseball field on dirt track
Partner 2 does called exercise until Partner 1 returns
Flapjack
Round 1 – Supine Pullups
Round 2 – CDDs
Round 3 – Dips
Round 4 – Step/Jump ups
Mosey to field behind lower right baseball field for Triple Nickel:
Diamond Merkins x 5
Run +/- 30 yards
Widearm Merkins x 5
Repeato x 5
Circle up for Mary:
Rosalita x 30 IC
Mason/Russian Twist x 20 IC
Flutta x 20 IC
Partner back up for Prairie Fire Mary x 10
Protractor (Pax call angles; anywhere from 6 – 180 degrees)
Mosey to bathroom area, grab some wall:
Wall sit, arms out, arms up, shoulder press x 50 IC
Done
COT
BOM
Moleskine
Yeah, it can be a bit difficult to get creative with a whole new plan at 5:31, literally. The faithful Pax were obviously understanding, and even willing to throw out some ideas. Heard Spackler call out Davie Park, but I quickly thought of the run back I always love…OMAHA.
We really had a mean cast of characters killin the runs out there today; Stone Cold mentioned at one point that the impromptu weinke provided good mud run training.
Wanted to pay a little homage to our fearless DV site Qs on the mend; Stage Coach, Trip Nicks was for you; Semi-Gloss, thought of you at the bathrooms where the “Gloss” got its name. Get well boys.
Kotters to Mall Cop who has been on the shelf for six weeks, and site Kotters to Scratch-n-Win who posted at DMZ this week, but hasn’t made it back to DV in a hot minute.
Thanks also to Scratch-n-Win for taking us out in prayer, strong words brother.
Always a pleasure leading the DV Pax, thanks men.
Update: Bus and Sundries (aka. Beer and Snacks) – Payment Due 4/8
For the convenience of the Area 51 PAX, we have arranged transportation to the Spring Mud run on April 11th. The bus ride mosey back and forth to Columbia is almost as much fun as the mud run itself. The cost of the bus and sundries will be split between all the Area 51 PAX riding the bus to the race. Cost of the bus is $30 per PAX and the cost of the sundries is $15 per PAX for a total of $45 per man, each must be paid in separate payments using the 2 separate links below (sorry, It was the bests YHC could do). Payments are due Wednesday April 8th (NO EXCEPTIONS).
Please do the following steps to complete payment by April 8th.
Step 1 – Click here to pay $30 for the bus. Please make sure you select the South Charlotte/Area 51 bus.
Step 2 – Click here to pay $15 for the sundries.
Let me know if you have any questions.
Madame Tussauds – dgoldberg1838@yahoo.com
This preblast is contains all the Area 51 PAX need to know about the 2015 Spring Mud Run.
What: The Ultimate Challenge Mud Run is the F3 Nation “Super Bowl,” only better because it happens twice a year. The course is a 6.2 mile run with 36 obstacles. Obstacles are pretty evenly spread out throughout the course with obstacles about every 1/5th of a mile.
When: Saturday, April 11th, 2015 at the Leatherneck course near Columbia, SC.
How: Train….. The best way to be ready is to train. Running workouts are best, but should be mixed with boot camps and gear workouts.
Start by posting at The Brave on Friday mornings at 0515 @ The Vine Restaurant in Ballantyne. The Brave is an hour long running and obstacle training workout designed specifically for training the PAX for the Mud Run.
Other running workouts to consider:
Fast Twitch – Tuesday @ South Charlotte Middle School
Swift – Tuesday @ The Vine Restaurant in Ballantyne
Devils Turn – Thursday @ Four Mile Creek Greenway (Parking Lot corner of Rea Road and Bevington Place)
Why: Because it’s Completely Stupid And Utterly Pointless (CSAUP) and most of your other Area 51 brothers will be participating.
1. Go to the main F3 Mud Run Preblast here to register. Individuals register on your own – not as a team. Register by March 1, 2015. Registration is $55. We’ll handle transportation and sundries later, but it normally runs $40-$50 per person. Champagne and Hopper are the Sundries Qs this Spring.
Registration is considered a “hard commit” with no guarantee of refund should you be unable to compete, even if your slot is filled by a free agent (see below). If you register and cannot meet your commitment, it’s your responsibility to your team and your Region to find a replacement.
2. Once you have registered, send YHC an email at dgoldberg1838@yahoo.com letting me know if you are part of a full four-man team already or if you need help forming a team. The email should include your Team Name and the F3 Name, Hospital Name and the Email Address of each man on the team. Note: If your team has an FNG, use the F3 name “FNG”.
YHC will be maintaining a Free Agents list to assist will building 4 man teams. The updated list can be found here.
The current list of teams can be found here.
Helpful Links
MUDRUN REGISTRATION:
http://www.eventbrite.com/e/f3-spring-mudrun-2015-f3-only-tickets-15587700231
F3 South Charlotte Fee Agents: https://docs.google.com/spreadsheets/d/1PMoFf5Lx2HkeYUa3yGy0H_NVkP7pR-4kpkggm1i3ADE/edit#gid=0
F3 South Charlotte Mud Run Teams: https://docs.google.com/spreadsheets/d/1davMCGetwBX_ycr-csdvMzSEOMbliZb3nSAFab6pGhY/edit?usp=sharing
2015 Spring Mud Run Preblast: http://f3nation.com/2015/01/28/spring-2015-mud-run-pre-blast-registration-opens-2115/
Email Madame Tussauds for questions/issues: dgoldberg1838@yahoo.com
How to beat the Mud Run (this is old, but helpful): http://f3nation.com/2013/10/08/how-to-beat-the-mud-run-obstacles/
F3 MudRun Twitter account: @F3MudRun
Operation Enduring Warrior: http://www.enduringwarrior.org/
USMC Mud Run: http://www.ultimatechallengemudrun.org/
13 dummies came out for a regular bootcamp.
They got a Foxhole wrapped in a Skunk.
The Thang:
25 SSH
30 Merkins OYO
20 low slow stretchy squats OYO
Go to the vehicles and pull out some KB’s
Partner Up, 1 guy running, 1 guy lifting for the remainder
First exercise
P1 run to top of hill and back
P2 two handed swings
Flapjack Repeato until exercise count complete
200 team total
Second exercise
50 team double press or 100 team single press
Run
Third
Cleans
50 doubles or 100 singles
Run
Fourth
One arm swings
50 doubles or 100 singles
Run
Fifth
Squats
50 doubles or 100 singles
Run
Sixth
Upright rows 100 reps
Run
Seventh
LBCs x 100
Run
Eighth
flutters x 100
Run
Back to COT
Tough group of men out there this morning. I wanted to get the kettlebell fever spreading throughout the men that don’t get to see them enough. I learned a valuable lesson in the meantime. You can’t just concentrate on good form while you’re lifting, you also need to when picking up and putting down these heavy bells.#myneckandmyback
Moptop is coming along quite well, my man was going to work today.
Good to see Busch, Heartbreaker and Strawberry come a little/lot further south.Team Ice-Chanel, new line at Nordstoms, was killing it as a team today. Dasher and Busch just aren’t fast enough to keep up with the rest of the Pax, get in shape boys. Thanks for taking us out Busch, always a good word bro. Step up and volunteer fellas, we are looking forward to seeing some new faces and ideas on Q at the Camel.
16 hearty dudes showed up at PDS on this beautiful spring morning for a workout. The number “16” was perfect as YHC had a mud run training plan so we were able to split into 4 four man teams. For those of you who have been to Providence Day’s campus, you realize it has no mud….they don’t allow it. That is actually a provision in the school bylaws……maybe. Nevertheless, we found a way to use this pristine campus to have an “obstacle run”. Here is what we did:
Warm-Up:
Mosey to basketball court for quick disclaimer and 25 SSH. We counted off in fours (that proved to be the toughest part of the workout) and off we went for an orientation lap:
Each team ran at least two rotations, so 16 total obstacles in 30 minutes…..sweet work!
Circle up for 5 minutes of mary including:
That’s a wrap!
Moleskin:
Way to keep moving out there boys! This workout was one where we never stopped…..no chance for ten counts….no plank exercises to catch your breath. Just four teammates helping each other in constant motion. I really enjoyed the 2nd F with Blue Rhino, Gullah and Arena! Great to be with you guys and great to talk “Buckeye speak” with Arena who grew up 15 miles away from my hometown in Ohio….unfortuantely, I think he also graduated 15 years after me so that is where the nostaglia ended.
T-claps to Joker who asked me to take a second orientation lap to cover the obstacles! Well played bro!
Baracus, thanks for the chance to lead this morning. I had a blast!
Also, Baracus, thanks for the great take-out in BOM!
Great work boys!
Hopper
Announcements:
Devil’s Turn will launch at 0515 from the parking lot of the Greenway at the corner of Bevington Place and Rea Road. Weather permitting we’ll plan on heading out on the boardwalk of the Greenway for a mix of tempo and progression runs. Very reminiscent of Brat’s “Return to the Greenway” back in February.
Bring your headlamps. See you in the gloom!
POSTED ON BEHALF OF IRON HORSE
18 brave PAX gather at Anvil for a crisp spring morning slide down the Merkin Ladder to get those arms toned for Spring Break. Shovel flag planted by Young Love. Due to warnings of fire ant infestation we stayed on the new, pristine pavement for today’s beatdown that went something like this:
Thang
Mosey around the parking lot to the far end.
COP
SSH x 25 IC
Burpee x 5 OYO
Mountain Climber x 20 IC
Burpee x 10 OYO
IW x 15 IC
Burpee x 15 OYO
Man-Maker Merkin x 10
Burpee x 10 OYO
Bottom Squats x 10 IC
Burpee x 5 OYO
Mosey to adjacent parking lot and line up.
Merkin Ladder
Sprint 50 yards. 20 merkin. Sprint back. 19 merkin. Down to 1 merkin (210 total) LBC to wait for six.
Recovery: Side Crunch x 16 right/left IC. Dolly x 20 IC
Mosey to Entrance 4. Disclaimer about fire ants and cars given.
Jump Squat/Sprint/LBC/Lunge Walk Set
10 Jump Squat/Sprint to top of hill/15 LBC/Lunge Walk down hill/5 Reps
Mosey through parking lots and wind way over to rock pile
Rock ‘n Mary
Rock exercises done in civilian cadence. Mary done in regular cadence count.
Press x 20/Flutter x 20/Curls x 20/Russian Twist x 20/Tricep Press x 20/Dolly x 20/Squat x 15/LBC x 20
Drop rocks and mosey to launch for COT
Moleskin
Good work by all today–fantastic weather. Great privilege to lead the PAX at Anvil. Brought out the Merkin Ladder at Hydra a few months ago and the response was so overwhelming that YHC saw fit for a return engagement. Same enthusiastic response here! Thought about doing that in cadence, but that would have been a mistake (70 burpees in COP were probably a mistake also–getting a bit of shoulder quiver while typing). One perk of advanced age is that the PAX is much less likely to curse you to your face during the workout. Kind. Wheezing in COT messed up recording quality for name-o-rama. Missing 1 PAX. Please sound off. Takeout by IH.
Announcements
A monetary collection is being taken for one of our A51 F3 brothers, Zip A Dee, who has been in the hospital for extended treatment due to injury. Please see the email that was sent to A51 men with PayPal link. Give if you are inclined and able.
5/16/2015 Race for the Homeless Adventure Challenge 5K at Calvary Church. Very family friendly. Sign up link on weekly email.
HDHH at Lodge tonight.
Still a few days to sign up for USMC Mud Run. A few 3-man teams could use a 4th man. Contact Madame Tussauds if interested.
One week after a Slimfast-led track beat down 21 pax showed up at Fast Twitch this morning – including several site FNGs. As more and more pax moseyed out of their cars I started to wonder if the previous week’s trip down to the track – long overdue to say the least – was actually a drawl. Maybe these guys are looking for 60 minutes of unmarked circular wind sprints? Maybe it’s the tomatoes? Maybe I should scrap my plan and just deal with Spackler’s ridicule?
Or…
The Thang
Lap around parking lot with some karaoke, forward jogging and backward jogging to loosen up. Turn right out of the parking lot on Strawberry Lane towards Rosecliff. “It’s not too late to turn around,” I thought, as Purple Haze reminded the group of a Tiger Rag juke a few months ago that ultimately led the pax back to the track for fast-paced repeats. We continued on to the entrance of Rosecliff and circled up for:
Disclaimer
SSH 25
Group run to bottom of Coburn, emphasis on “bottom.”
11’s from bottom of Coburn to the top. Deep squats at the bottom, knee tucks at the top. Silence ensued.
Plank
Mosey to corner of Coburn and Bevington
Partner up for Catch Me If You Can. Partner one runs while partner two does 10 walking lunges, then chases down partner one. Repeat for nearly a mile until we hit the corner of Rea and Bevington.
Plank
Mosey to Calvary Church, Entrance 4. Provide disclaimer that this particular area is infested with fire ants. Proceed to announce the Backwards Triple-Triple: One leg (right) squat at bottom of Entrance 4 hill, run up backwards, one leg squat (left) at top of hill, run down forward. Rinse and repeat two more times.
Line up for the longest Indian Run known to man. Not only is it more than 1.5 miles back to home base but there were also 21 pax. Twenty one fairly-winded pax.
Moleskin
Hopefully no one was too disappointed that we ventured out and didn’t see the track today. It is awesome that so many new guys are coming out to Fast Twitch each week. Keep coming. It’s a lot more fun to run hill repeats and do lunges in the middle of a neighborhood with a big group. I hope everybody felt like they got their money’s worth this morning. We covered nearly 5.7 miles – most of which was at a fast pace. Thanks to Mr Brady for the thoughtful send off and, as always, thanks to Turkey Leg and Haze for the opportunity to lead.
Announcements
Sign up for F3 Golf
Horsehead is accepting PayPal donations (jasonposton@gmail.com) to help Zip-A-Dee, a brother in need. Put “F3 Zip” in the PayPal comments section. Donations are being accepted until April 3.
I could have sworn only 11 PAX launched from the Vine restaurant at 0515 this morning, but 1 more PAX showed up amongst the swift of foot today.
The THANG:
The Moleskin:
Announcements:
25 men did merkins and stuff.
The thang:
Mosey to parking lot for warm up: 15 side straddle hops, 20 imperial walker, 20 merkins
Mosey to first wall: 20 durkins, 20 dips
Mosey to second wall: 20 durkins, 12 dips
Mosey to parking lot by bull ring: Merkin Mary ladder – 20 flutter, 10 merkins, 19 dolly, 9 merkins, 18 rosalitas, 8 merkins, 17 heels to heavens, 7 merkins, 16 mason twist, 6 merkins, 15 little baby crunch, 5 merkins. Plankerama, then 10 merkins.
Mosey to picnic tables: 20 dips, 20 merkins, 8 dips.
Mosey to grass area by loch ness: 20 x 6count merkins led by Haggis, Mermaid, POP, and Puppy Love
Line up at lake for a 1 mile race: 3.3 laps as fast as you can, then plankerama.
Mosey back to bank lot and plank up. Partner 1 do as many merkins as possible while partner two runs around the bank. Switch and repeat.
Mosey back to COT.
Moleskin:
Seems like we did a lot today. Strong performances from all.
Amazing how much the mile run times have improved. Huge improvements all the way around.
Strong bunch of SOBs.
25 men awoke to the call of Respect from Sussudio.
Warmup
– 25 S/S/H IC
– 50 two handed swing OYO
– 25 I/W IC
– 50 one hand swings alternating OYO
– 25 L/S/S IC
– 25 Merkins on KB OYO
Farmer Carry
– Partner KB weight the same
– Partner 1, runs with both KB
– Partner 2, 10 hand release Merkins, the runs to catch Partner 1, Flap jack
The Hill
– Partner 1 runs up hill, 10 of an exercise at the top and runs back down, Partner 2 does 150 reps of called exercise (cumulative), flapjack
– Partner 1 – Merkins, LBC, Merkins, LBC
– Partner 2 – Curls, Tri extensions, T baggers, chest press
Head back to field by parking lot, two team for 5v5 tug of war, 3 rounds team 1 wins 2-1
Workout sent in by Sussudio, all commentary from me (Harley). Strong work from our fearless leader today. For those that do not know, Sussudio is moving to Orlando at the end of May, and he will be greatly missed. Always pushes everyone, fast for any age. Much respect. We will have a proper send off before his exit.
– Harley