Soggy Bottom SOBs
6 core SOBs escaped the fartsack for a wet and cold workout at The Maul. Here’s what we did:
The Thang:
COP: SSH X 20, IW X 15, Squats X 15, Side Lunge X 10
Run over to the hill behind the movie theatre parking lot for 10s, wide merkins at the top, diamond merkins at the bottom.
Run over to the side wall of the movie theatre split into 2 groups. Group 1 does moving BTTW, group 2 does crab walks. Everyone rotate though twice.
Run to the Rock pile at the bottom of the Murderhorn and grab a BIG rock.
Curls X 20, Squat X 20, Press X 20, Triceps Ext. X 20
Run to the top of the Murderhorn, merkins to wait for the group and mosey back to the hill behind the movie theatre parking lot.
Bear Crawls – Backwards Bear Crawls up, CDD X 5 at the top, bear crawls down CDD X 5 at the bottom.
Mosey back over to the wall on the side of the movie theatre: Donkey Kicks X 30; People Chair with press X 30; Balls to the wall (press optional).
6MOM PAX Choice – LBCs, Dollie, Heels to Heaven, Rolsalitas,
COT
Moleskin:
It was a cold and wet morning, but that didn’t stop Mighty Mite from having a good time. During the downhill bear crawls Mighty decided to slide down the entire mud cover hill on his stomach. It was pretty entertaining.
Great work by everyone today. It was a please leading the men in The Gloom.
Announcements:
Convergence this Thursday and Friday, check the weekly email for details.
How many Cubits was that?
Roughly half of the Pax posted for a 5am KB (Covered) beatdown led by StageCoach. Great dedication!
The Thang:
JOG down to track
COP
Jog a warm up lap
(All in Cadence) SSH x25, Arm Circles 10ea, Low Slow Squat x25 with deep hold for 30s at #20, Slow IW x25, Slow Merkin x20, Hold Plank 6″ while counting off 1s & 2s (thanks Dolphin), Slow Good Mornings x20, Side Straddle Hop x25.
Line up on sideline
Partner Derkins x20ea
Repeato x2 Plank between sets
SET 1 P1 Runs width-returns P2 Burpees. Flapjack to 50
Plank when complete
SET 2 100 Turkish getups
SET 3 200 LBCs
Jack Webb to 5&20 then descend
Run a lap
Partners line up facing gate
SET 1 P1 runs hill to Bathroom-Returns P2 Reverse Bear Crawls field width. (Pax favorite)then jogs back.
Plank when complete
Flapjack
SET 2 P1 runs hill to Bathroom-Returns P2 Lunges field width then jogs back. Plank when complete
Flapjack
Run a Lap then run the hill to bathrooms
MARY:
Peoples chair, Freddie Mercuries x20, Flutter x20, CCV’s x15ea side
COT:
Thank you, Dolphin, for taking us out in prayer.
Moleskine:
YHC observed a STRONG PERFORMANCE by all in the fishbowl this morning. It’s days like today that, aside from 30lbs of wet laundry and having to use a hair dryer on his drivers seat, make men stronger. Crawl Space really smoked the field sprints this morning! The Pax seemingly liked the Turkish getups possibly due to the sounds akin to 5 men at once falling into a swimming pool wIth each rep. YHC found it difficult to single out any performances as ALL were diligent in execution. Although, Freedom, being one of the newer posts (FNG just weeks ago), is quite impressive after such a short time at this! T-Claps to you guys!
YHC would like to thank the entire Pax for showing in the cold rain. Stay strong!
Announcements:
Tomorrow TURKEY BALL convergence at Olde Providence Elem (Hydra) 7-8am. If you can, RSVP via information in the F3 weekly email.
Friday, 7-8am, is a convergence at Joust (Charlotte Christian) (Joust, Rebel Yell, Kevlar, & Meathead will converge). Bulldog and Stagecoach on Q!
That Sucked
9 crazy maniacs from Area 51 decided to ignore all common sense and get after it at Anvil this am in the cold, wet, windy Gloom
The VSF was planted, as the real shovel flag was safe and warm at Mermaid’s house.
No – FNGs so little to no disclaimer given.
Waiting around for 5:30 to hit, and the request was made to get stated so off we went.
pax divided into groups of 3
pax 1, (which would act as the timer) started at Station 1 – the covered picnic area (small break from the wind and rain)
The following was done: 20 Jump ups, 20 Dips, 20 Decline Merkins then run to Station 2 and relieve the pax there.
pax 2 – start at Station 2 – the playground for the following:
10 pull-ups, 20 donkey kicks on the swings, and 20 merkins – rinse and repeat until relieved by PAX 1
pax 3 – mosey entrance #4 bottom of the hill for the following:
10 burpees, run to top of hill, 20 jump squats – rinse and repeat until PAX 2 comes to relieve them, then head back to Station 1
The full cycle was completed by all pax twice. At this point YHC decided for an audible as the conditions seems to only get worst thru the workout.
Group headed over to the picnic for a break from the lovely weather.
2 rounds of the following:
1 min peoples chair followed by BTW (you are welcome Voodoo)
Finish it all off with 50 flutters in cadence.
NMM
Nasty nasty weather this morning – cold, rainy and windy. And it didn’t get any better as the workout went on. Solid work by all just showing up to post in such nasty ass weather.
Truly honored to get to lead such a solid group of guys who showed their mettle just showing up today.
Limited mumble chatter today – most trying to stay warm and keep hypothermia at bay.
Gummy did try to Q-jack during the flutters, but YHC would have nothing of it, but in trying to keep the pax going, caused more problems by raising YHC voice over the attempted Q-jack which added to the confusion. Will try to make it less confusing next time.
Thanks for the chance to lead and for showing up and keeping YHC from having to this alone.
Announcements:
Sign up for Joe Davis run
Hope everyone has a safe and happy Thanksgiving and safe travels and prayers for all pax traveling today and this weekend.
Champagne out.
#F3Dromedary – and why would we not?
3 PAX posted in the 2nd worst day at the new AO. I knew that without a doubt I would not be alone in soggy wet cold this morning. We just need 2 or more to make it a PAX.
The Thang:
Mosey around the parking lot stop half way for the COP
SSH X 25
MC X 15
Recover
Mosey to find a nice incline in the parking lot. Partner up
Partner 1 – Runs the hill
Partner 2 – LBC’s until P1 returns
Flapjack:
Partner 1 – Runs the hill
Partner 2 – Stump Huggers until P1 returns
Flapjack:
Recover
Mosey over to hill by stadium: (step in as many puddles as you can)
Bear Crawls up hill run down X 5
Mosey to middle school to find shelter:
Circuit work:
Dips X 25
Burpee X 1
Dips X 25
Burpee X 2
Dips X 25
Burpee X 3
Dips X 25
Burpee X 4
Dips X 25
Burpee X 5
Bananas called for 5 rounds of:
20 Step ups
5 Derkins
Recover
3 Lil Indian Run around school (get lost – AO is freakin huge)
Stop off for some LBC’s X 25
Stump Huggers X 5
Circle up for 6MOM (PAX choice in Candence)
Flutter
Rosalita
LBC
Prisoner’s Squats
IM
Moleskin:
Good work out there today. Lots of second F the only way to keep it going. The quote of the day belongs to Bananas. YHC did some recon work over the weekend and found a nice steep hill by the locked stadium. At the site of the hill Bananas asked what would we be doing? Bear Crawls I answered! Bananas says “and why would we not?”
Hot Pants Veteran Marine will not disappoint. I knew he would be out there this morning and no complaints would be had by YHC or Bananas. A day like today is one in which deep down you look forward to posting because you know your F3 brothers are looking for you. Strong work by Hot Pants makes YHC work harder. Plus I find out today we live in the same hood.
YHC came up with an ignorant exercise called “Stump Huggers” and yes it’s official. See F3 Exercises to read all about it. These were crowd pleasers especially on the cold asphalt. It was an honor to lead this morning and close us out.
Have a blessed and Happy Thanksgiving!
Ausman Domination
“A beautiful Wednesday morning for a workout,” said nobody in attendance at The Charge. The crowd of 11 men resisted the allure of a warm fartsack, and all were anxious to get to it and avoid the chill of the late November drizzle. In the words of the wise Horsehead…”the only thing more stupid than working out in the rain is standing here in the rain,” so we got a 15 second head start and here’s what we did:
Warm-up: Jog to football field.
COP (on field):
- SSH x25
- Merkins x10
- IW x25
- Merkins x10
- Slow Squat x25
- Merkins x10
- Mtn climbers x25
- Merkins x10
- LBC x25
- Merkins x10
Track work:
- Sprint 200m / Jog 200m
- Lunge walk 100m (1/4 of track)
- Sprint 100m / Jog 200m
- 25 squats, 10 burpees, 25 merkins
- Jog 200m / Sprint 200m
- 30 alternating lunges (15 each leg), 25 merkins, 25 squats
- Jog 200m / Sprint 200m
- Jog 200m / Sprint 200m
Mosey to bleachers
Bleacher work:
- Run steps – one time up, one time down.
- 10 step ups, 10 tricep dips, 10 derkins
- Run steps – two times up, two times down
- 15 step ups, 15 tricep dips, 15 derkins
- Run steps – three times up, three times down
- 20 step ups, 20 tricep dips, 20 derkins
6 Minutes of Mary
- LBC x15 IC
- 1-legged Dolly x15 IC (R/L)
- CCV x13 IC
- Makthar Ndjiaye x15 IC
- Flutter x15 IC
Mosey back to the parking lot for COT
Ye Olde Naked Moleskin:
We had a nice size crowd this morning considering the weather. Apparently there are many men who plan on grubbin’ it up tomorrow on Thanksgiving and felt the need to part with a few of the extra calories ahead of time. Good news guys…you probably burned off a helping of mashed potatoes and a slice of pumpkin pie this morning…well done!
Oh…the other factor driving attendance might have had something to do with the entire Ausman brotherhood converging there too. We had five brothers in attendance, including the oldest (FNG Johnny Fever) who came all the way from Cincinnati just to work out in the rain. Impressive! Apparently the invitation went to extended family as well as an Ausman cousin decided to hit the track with an umbrella for a nice, brisk walk on a lovely morning. Kudos to whoever is hosting Thanksgiving dinner for this clan tomorrow! Going to need to feed an army.
Great seeing our regulars pushing it out there (DDs, John Deere, Bridges)! I know I’m a new regular, but also nice to see a few faces out there I haven’t seen yet at The Charge (Horsehead, Kim Possible). Last but not least…it was very cool to see all five Ausman brothers come together and work hard (Prohibition, Blue Rhino, Oswald, Ruby, and Johnny Fever). Great work all of you! You’ve earned a second helping tomorrow!
Thanks Horsehead for taking us out with the strong prayer!
Announcements:
- Turkeybowl tomorrow at Olde Providence Elementary – 7am start. Comment on the pre blast if you plan to join. http://f3nation.com/2014/11/19/preblast-1st-annual-area-51-turkey-bowl/
- Kevlar will converge at Joust on Friday – Charlotte Christian
- Joe Davis Run – Jan.10th http://f3nation.com/2014/10/17/2015-joe-davis-memorial-run-preblast-registration/
The Turkey Crusher
The Workout:
Mosey to Parking lot, Merkins mixed in along the way.
20 Swings
20 Merkins
30 Swings
30 Merkins
20 Two Handed Push Presses
Run a lap around the Church
5 Clean and Press each hand, Sprint hill, do 20 Merkins at the top, and back to bottom of hill.
5 Clean and Press and 5 Snatch each hand and 2 hill sprints and do 20 Merkins at the top and back to bell.
5 C and P, 5 Snatch, 5 High Pull each arm, 3 hills and 20 Merkins at top and back down
5 C and P, 5 Snatch, 5 High Pull each arm, 10 Upright row to 2 Handed Press, run 4 hills, 20 Merkins and down back
10 C and P, 1 hill, 30 Merkins and back
10 C and P, 10 Snatch, 1 hill, 30 Merkins and back
10 C and P, 10 Snatch, 10 High Pulls, 1 hill, 30 Merkins and back
10 C and P, 5 Snatch, 10 High Pulls, 20 Upright Row to 2 Handed Press 1 hill, 30 Merkins and back
Mosey back to Main Lot, Merkins and Diamonds along the way.
The High Notes:
Great time this morning as usual! I will say this was a bit more of a smoker than I thought it would be. I hope you lads felt that it met your Skunk expectations and prepared you to grub like crazy tomorrow night or Thursday…I am about to eat my arm already! It seemed that the first round was painful, but the second seemed to take it to another level with muscle fatigue. The hill sprints quickly became hill jogs (that is of course with a soft J) after a while with the progressions and started to feel like recovery since the bell work was brutal towards the end. I hope everyone has a wonderful Thanksgiving! I am thankful for all of you, and I pray that you love and lead your families well this Thanksgiving, and let them know how blessed you are to have them!
@F3Swift – Traffic on the Perimeter
At 0515 this morning, 9 PAX launched from the Vine Restaurant for the weekly dose of Speed known as Swift.
The THANG:
- 1mi warm-up to the Bull Ring. 6 running form drills and dynamic stretching.
- 5 rounds of 2 minutes Hard (a.k.a. “I” or Interval pace or your 2 mile race pace from the pace calculator at http://runsmartproject.com/calculator), 1 minute recovery to the six, 1 minute Hard, 30 sec recovery, 30 sec Hard, 30 sec Recovery
- 1mi cooldown. Plank for the six.
The Moleskin:
- Ahh, the good ole 2/1/30. Simple (once you get the hang of it or can program your watch easily) but gruesome in its ability to make 2 minutes seem like an eternity #timeslowingdown. Going out too hard on the first two 2min interval, the PAX, including YHC, paid for it on the next 3. The 1min Hard and 30sec Hard intervals are welcome recovery, but the last 30sec before 2min goes again is the quickest 30 seconds on record #timespeedingup
- MTussauds informed YHC that Bagpipe would be using the Bull Ring this morning, so we welcomed them and only threw them a couple of curveballs – use the outside lanes when stationary (check), run counter-clockwise (well, Swift did most of the time, but to show how many times we go round and round and that Bagpipe stands still a lot, we had to run the clockwise direction at least some of the time #noheadoncollisions), and at least try to run a mile (we caught them running once, on one of their two laps of the 1/2 mile ring #missionaccomplished).
- Frasier at Swift for 2 weeks in a row… starting a streak #wasstreakingtoday and FastTwitch may be losing its grip on this stud.
- Strange Brew, fresh off a 13.1 Thunder Road finish, was actually dressed for the occasion with tank top in the mild temps. This would be the last day of the year for most PAX wearing sleeveless, but you’ll find Strange Brew just donning a hat at the temps dip to below freezing.
- Haggis, stubborn to shake off recovery post 26.2 Thunder Road PR just over a week ago, was trying to make sure he started his extra-intensive-plus-over-the-top-maximum training for his next event. #weird but #whymesswithagoodthing
- Spinner, fresh off duties following around a Tomato for 13.1 miles on his bike at Thunder Road, paid his respects to Swift today. Tapering to race his 2.0 at the Turkey Trot on Thursday, he has started the week off right.
- Honeybee, also in a family battle for a Turkey Trot victory this week, was probably one of the few PAX that actually knew we were pushing too hard on some intervals. Always the voice of reason, but do as he says, not as he does…
- Abacus, with the most distinct running gait in all of Area51 (per the PAX this morning), does not apparently like the cold. Therefore, we expect to see him again next week when a warm 45 degrees is expected on Tuesday morning.
- Mr. Bean, ramping up to break down some personal running barriers, is on the the right track for whatever lies ahead. This guy has been Swifting just as much as most, and will show the improvement during the next run challenge.
- LongHaul, his multi-hour drive in from the East apparently was a few minutes late, for he had to locate us around the 1 mile mark. Popping out of the gloom in a bright running shirt, it was either Swift’s first HC-in-motion or LongHaul. #justintimeforskipping
The Burning Ring of Fire
27 brothers launched at 0530 from the Vine Restaurant at the Ballantyne AO for a little pre-thanksgiving beat down. Here’s what we did:
The Thang:
COP – SSH X 20, IW X 15, Merkins X 15, Mountain Climbers X 15
We headed over to the bull ring for some high intensity internal training (HIIT).
Each interval is ¼ of a lap around the ring. Plank to wait for the group and give instructions. The goal, focus on form, sprint ¼ of a lap, this is not a mosey.
- Merkins X 15, LBC X 15/Dollies X 15, Bear Crawls/Crabwalk towards next pain station Sprint the rest of the way
- CDD X 15, Squats X 15, sprint ¼ of a lap.
- Merkins Wide/narrow X 15, In & out/Skii planks X 15, Lunges towards next pain station Sprint the rest of the way
- Burpees OYO X 10, sprint ¼ of a lap
Repeat the loop around the bull ring again and head over to the short wall next to Locke ness
Short Wall work – Flutters X 20, Heels to Heaven X 20, Dips X 20, Bicycles X 25 (Puppy Love), Rosalitas X 20
COT
Moleskin:
The temperature was perfect, the PAX were in a great mood and this workout crushed the Q.
As always, it was a pleasure leading the men in The Gloom.
Announcements:
Let Soft Pretzel and Frehley’s Comet know if you’re interested in Q’ing a Bagpipe or Stonehenge workout.
Convergences – The Brave is converging with Centurion, Kevlar is at Joust on Friday. Head out to Hydra for an F3 Football game at 0630 on Thursday.
Start thinking about your Spring mud run teams. Requires teams of 4 men.
Sign up for the Joe Davis Run on January 10th, 5k or 10k
Madame tussauds is on Q tomorrow at the Maul. Come out and get some more.
Why does Raintree go uphill no matter what way you run?
10 PAX came out on a fantastically warm late November morning to work off some calories in an effort to make room for extra turkey. YHC was in the mood for some good ol’ fashion running and so the Weinke was terribly simple and simply terrible at the same time.
The Thang:
Mosey down 51 to Raintree Ln. Stop off in the field for:
- Disclaimer x 1
- SSH x 25 IC
- IW x 24 IC
- Slow Squats x 25 IC
The genius road engineers of the 1960’s made Raintree Ln almost an exact 2.5 kilometers. So let’s start with a straight out and back 5K run, nice and simple with no turns to get lost on, and only a few hills. When finished complete 50 flutters (per leg) and run back to pick up the six and finish with them.
Mosey down the road to the ABC lot where the PAX were hoping for a post 5K drink. No such luck at 6am. So partner up with the fastest PAX from the 5K paired with the slower PAX.
P1 Runs parking lot lap ~200M
P2 Runs hills from parking lot to sidewalk.
Flapjack and repeat until each team does 20 hill climbs.
Standard Fast Twitch Indian run back to school with a stop off for LBC’s x 35 IC.
Moleskine:
YHC threatened to reuse some bad ideas from previous workouts on Twitter last night. Then in the midst of planning I got a new one. Purple Haze said at the beginning he was hoping we didn’t do the Long Distance Starfish again, maybe he’s second guessing that now.
Turkey Leg, Brady, and Slim Fast had a good 100 yard lead on the PAX at the Providence Road turn. That seemed to widen considerably on the way back as they were lost in the darkness. Strong running. I believe About Time made his FNG post at Fast Twitch and killed it. Hanging with Purple Haze for the 5K. Keep coming back. This workout will keep you warm all winter.
Solid determination by Geraldo and Good Hands for grinding out what has to be a harder 5K route than you’ll find in any regular official 5K race.
The Indian Run back was one of the fastest paces we set out there in a while. Maybe the flat straight run lent itself to speed. Nice finish.
Total distance was right at about 6 miles according to the magic NSA satellites watching every move we made out there. #Solid
Thanks to Brady for the send off and for Hopper sending prayers to Ferguson, MO.
Happy Thanksgiving to all.
-Alf
Announcements:
Football convergence on Thursday AM. Hard Commit today.
Eat Turkey Thursday.
Cinderblock Slosh
Posted on behalf of O’Tannenbaum
- Jog to cinderblock stack and transport to lower parking lot
- warm up with SSH, IW x 25
- Cumberland County x 10 on each side
- Windmill X 15
- Running across pkg lot with high knee, shuffles, butt kicks and lunges