Early Trick or Treat at the Peak

Early Trick or Treat at the Peak

10 PAX ventured to Peak 51 for some pre-Halloween DownPainment but not many treats.

The Thang:

Take a lap around the AO mixing up butt kickers, high knees, and karaoke making our way back to the lower parking lot.

COP

  • SSH x 20
  • Merkins x 10
  • Imperial Walkers x 20
  • Merkins x 10
  • Squats x 20
  • Merkins x 10

Partner Work

Partner up, size and speed does not matter.  Partner 1 does suicides to each light pole and back while Partner 2 does called exercise, then flapjack.

  • Round 1- LBCs
  • Round 2- CDD
  • Round 3- Flutter kicks
  • Round 4- Wide arm Merkins

Animal Crawls

Move to behind the ball field and line up for some animal crawling fun.

  • Round 1- Bear Crawl 1/2 way lunge 1/2 and sprint back
  • Round 1- Crab walk 1/2 way lunge 1/2 and sprint back
  • Round 3- Bear Crawl 1/2 way lunge 1/2 and sprint back
  • Round 4- Crab walk 1/2 way lunge 1/2 and sprint back

Jack Webb

Mr. Webb made an appearance, always a crowd favorite, up to 5 and back down again.

Tunnel of Love

Line up shoulder to shoulder, plank it up, and get crawling through the tunnel. Repeato

Track Work

  • Round 1- Fellowship lap
  • Round 2- Indian Run

Mary

  • Flutter x 15
  • Dolly’s x 15
  • Rosalita x 15

Moleskin:

  • YHC was working on a waltz-like count with the squats during COP, my apologies.
  • Kotters and welcome to Area 51 Clubber (Andrew Laing), we’re looking forward to seeing you again.
  • There was quite a bit of Tommy Boy quotes and chatter at the beginning of the workout, a classic.
  • The tunnel of love is always fun and Robin Hood rightly reminded the PAX to refrain from any noxious emissions  during said exercise.
  • Four posted for the pre-workout run Sensei, Slim Fast, Good Hands, and YHC.
  • Sensei and Good Hands getter stronger and closer to that 8:15/mile pace each each week.
  • Thanks Slim Fast for taking us out
  • It is an honor as always to lead, please sound off with any mumble chatter.

Announcements:

 

Nothing like the sound of hairburners in the morning

14 Meatheads posted today for a little work that would push the boundaries of what is considered normal and what could be labeled as insane…the result, all 14 Pax took the bull by the horns and really impressed YHC today.  Excellent and strong group of men out there today.

The Thang:

Warm up:

SSH x 20

SSH with KB in Left Hand x 10 in cadence

SSH with KB in Right Hand x 10 in cadence

Mountain Climbers Over KB (Slow Cadence) x 20

Gear and Kettle Bells the Perfect Combination: Partner Work:

     – P1 Sprints 75 yards to Kettle Bell Circle  while P2 works station:

– QIC calls out what KB exercise for Pax to do each round

– When P1 gets back, P2 trades off implement and sprints to KB Circle and does work

– Each round Plank until all Pax return and await QIC to call out next KB Exercise for that round

Gear Stations Include:

Fire Hose Run x 100 yards

Weighted Sled Pull x 65 yards

Hariburners x 65 yards

Barbell Clean with Press 115lbs

Ruck 135lbs Sandbag x 80 yards

Side-to-Side Sandbag Squat w. Press (starting point on ground at left, explode up with full press and end on the ground on the right side, flapjack and rinse and repeat)

Rope Pulls – Kettle Bell tied to Rope, hanging 10 feet.  Pull from ground to top over and over

Kettle Bell Exercises:

KB 1 handed swings x 15 each side

KB 1 handed high pull x 15 each side

KB 1 handed snatch x 15 each side

KB 1 handed rack x 15 each side

KB Upright Row x 30

KB 1 handed overhead press x 15 each side

Kettle Bell 2 handed swing x 50

NASCAR Hairburner RACE

     – Pax forms up a Huge Circle and brings bells

     – 4 Pax line up on the inside of the circle single-file and performs race with Hairburners NASCAR style within the Loop

     – Rest of the Pax performs Mary exercises until 4 Pax come back and trade plates off to the nex 4 Pax

     – Rinse and Repeat x 4 rounds

Exercises: LBC’s x 2, Flutter and Dolly

COT

Molesine:

This workout was Varsity level and everyone killed it today!  The mix of Kettle Bell, Gear and Cardio was a receipe that really pushed the Pax to dig deep and simply move weight. 

As it was so dark, it was tough for YHC to see and point out individual performances.  Normally I’d have more to post in the Moleskin, however relying on the teams to comment below about what they whitnessed today.

Again, thank you for posting with us and it is an honor to lead such a strong group of men.

Respectfully, The Hoff

It was 1985, and it was a glorious year in the Heartland

Now for a stroll down amnesia lane.

It was 1985.

The Kansas City Royals were World Series champs, the Monsters of the Midway were on their way to the Super Bowl title, Ronald Reagan (of Tampico, Illinois) was in the Oval Office.  Glorious!

Wham! had 2 of the top 3 hits of 1985….ok not so glorious.   And who could forget the #85 song in the Billboard Top 100 of 1985 – “Who’s Holding Donna Now?” by Debarge….?  Answer:  Hopefully absolutely everyone forgot that…until reading this.  However, I’m pretty sure TR has that one among his voluminous iTunes library.  One additional musical note to mention in keeping with the Heartland theme —  Champaign, Illinois’ REO Speedwagon had the #13 hit (YHC’s favorite #.  That’s the #, not the song) —  “Can’t Fight This Feeling”

Ok….enough of that.  Speaking of fighting feelings….YHC felt like fartsacking quite frankly.  And after two late nights of watching my beloved Kansas City Royals – that’s exactly what I would have done had Bugeater (fellow Heartlander from Omaha, NE – home of the KC Royals’ AAA Storm Chasers and Alex Gordon) not tapped me to Q the Thursday painfest warmly known as Hydra.

So after logging about 3 hours and 47 minutes of sleep, interrupted constantly by a nearly 15-year old dog that is taking dog years off YHC’s life, I jumped out of the fartsack and headed over to Olde Providence Elementary to cook up some pain stew for the pax.

The Stew:

SSH x 25

H-R Merkins x 25

IW x 25 (Gummy asked what muscle group(s) IW’s are supposed to work?  Answer: none really.  It’s just mindless time for meaningless mumblechatter and for YHC to mentally compile a weinke.)

MC x 25

Run 1/4 mile to entrance of Chadwyck

Plank up.

CDD x 20 or so

Run 1/4 mile to Chadwyck Commons

LBC x 25

Run 1/8 mile to Ashridge Lane (really should be named Ashridge Hill)

Plank up. Run to top of hill. 10 burpees OYO. Run down. Plank.  Run up. 15 CDDs OYO. Run Down. Freddy Mercury x 15 IC. Run Up. 10 burpees OYO. Run down. Plank. Run up. 13 Knee-ups IC. Run Down. Plank. Run up. 15 H-R Merkins OYO. Run down.

Not sure that was the exact order of events on Ashridge Hill, but it was something like that.

Indian Run to Bugeater’s front yard, which is well decorated for Halloween, by the way.  YHC had the pax lined up facing Chez Bugeater.  With ghost in tree hanging to YHC’s left, we did 10 slow count jump squats IC.  Editorial Note:  Bugeater’s Halloween decorating skills are absolutely no match for fellow Area 51 pax member: Cheese Curd.  Cannot imagine that Curd’s holiday yard decorating skills have any equal in all of F3Nation.  Shall I post pictures to prove this?

…..back to the stew recipe

Indian run back to front of Chadwyck

Run back down Rea Rd to OP for the last helping of stew.

Very Slow Flutter x 15?

Plankorama for the last couple minutes with each of the pax taking a turn giving widely varying 10-counts while we were planking at 6″ position.  IH had the most creative/rhythmic cadence.

COT with solid takeout from Iron Horse.

Announcements:

12/6/14 – Area51 Christmas party at Sugar Creek Brewery – organized, hosted & DJ’d by Prohibition.

1/10/15 – Joe Davis Memorial Resolution Run – Baxter Village YMCA in Fort Mill.  Register: https://joedavisrun.racesonline.com/register

And bring men’s athletic shoes – lightly used/no holes – #SoleRedemption #youknowthedealbynow

There’s some competition between TR/Kevlar and Header/Joust  involving shoes, going shirtless all winter, F3BigBlack filled to the brim with sneakers and who knows what else, Joker delivering the shoes wearing his wooly vest, etc, etc.

Happy Halloween to all of my F3 Area51 brethren.  Go Panthers!

 

Heart Broken

Broken Heart

 

 

 

 

21 pax including 2 FNG’s (welcome Go Daddy and Bout Time) showed great determination and stamina this morning at Rebel Yell but ultimately had their hearts broken and will stomped upon to start out their day.

The Thang

Spackler Q

Mosey down Murderhorn up to pool parking lot for a short COP.

20 SSH

Partner up – Partner 1 does called exercise while Partner 2 run down to stop sign and back.  Flapjack

Dips

Incline Merkins

Squats

Plank work

Heartbreaker Q

Mosey to base of Murderhorn

15 merkin OYO

2 groups Indian Run up Murderhorn back to parking lot.

LBC’s while we waited on the six

Partner 1 does called exercise while Partner 2 runs lap around parking lot

Merkin

Heels to Heaven

Squats

Dolly

Partners run opposite ways when meet complete 20 hand slap merkins then return to base.

IW

SSH

Rosalita

15 Burpees OYO

Completo

 

Moleskinny

Big Thank You to Heartbreaker for stepping up for his VQ at Rebel Yell.  You did a great job brother.

Welcome to the FNG’s :  Joel Palmer (Bout Time) and Dan Rutledge (Go Daddy).  Joel has been hearing about F3 for the last 3 years but is just now posting for the 1st time.  Must have been some pretty weak EH’ing going on I guess.  Bout Time you showed up brother!  Dan humbly stated he worked for an internet site but was quickly called out by our very own Mic Check as Dan is the owner and creator of the site.  If you want to find out what it is, find him, introduce yourself and talk to him.  It’s not Go Daddy nor some XXX site (which by the way was thrown out as a potential nick name – and no Purple Haze, it wasn’t me with that idea).  Great to have you guys out and look forward to posting with you in the near future.

Certainly an M&P kinda day.  Not a lot of creativity but I can guarantee that everyone got their cardio fill this morning.  Frehley’s was happy, and no doubt we all were as well, that he took care of his business prior to posting #smokebombs.  Bunch of guys were flying out there today – Throat Cotton aka Hairball, Mic Check, Freud, Rump Roast (think it was you).  And making the Rebel Yell Not Top 10 of the day – Peaches rolling around like a dead cock roach after cramping during the Rosalita.

Thank you to Mic Check for taking us out in prayer and congrats again to your MadBums.

Announements

If you haven’t done so already, sign up for the Joe Davis Memorial Run.  Attached is a link to the pre blast and registration instructions.  I highly encourage everyone to sign up for both the 10K and 5K even if you don’t play to do both.  It’s for a great cause.

http://f3nation.com/2014/10/17/2015-joe-davis-memorial-run-preblast-registration/#comment-41926

We need more shoes for #SoleRedemption.  Thank you Crab Cake for your donation today.  I want to see @F3BigBlack weighed down.

 

Snow Man on Fire Part Deux / “The Beatdown”

10 Men gathered in the gloom of Outland for a frosty beatdown. Snowman was on a mission to prove that his previous showing of over the top vivaciousness wasn’t a one time deal as he lead the PAX for a brutal conclusion to the week’s voluntary drubbing.

The Thang

CT kickoffs the Q

Slow mosey through the parking lot and a couple trips around Electric Slide’s motor coach while he changes out of his bunny slippers and into some proper footwear and then over to the shovel flag.

COP
– SSH x 20
– IW x10 and a failed transition into Imperial Squats (IS). basiccally an Imperial Walker with a quat in between. YHC couldn’t get the count right so the PAX had to set me straight. once i learned to call count it went much better
– Imperial Squats x20
– Perfect Merkin x10
– LBC x10

Indian Run over to Shiloh Elem playground with a Squat walk through the gauntlet and Fence Burpees x10 (always a crowd pleaser).

She Hate Me ~ 5 minutes
– Step ups x40
– Mule kicks on the swings x20
– Decline Merkins x10

Indian Run back to the SVMS parking Lot with various pains stations and agility work along the way.

Hand off to Snowman

  • Indian run 20 LBCs
  • Plank
  • Indian run
  • 15 merkins / Plank
  • Indian run

Grab a rock and a partner and line up at the practice field

Partner 1 does the following:

  • Run to cone #6 / 25 merkins
  • Run to cone #5 / 25 back scratchers
  • Run to cone #4 / 25 Carolina dry docks
  • Run to cone #3 / 25 LBCs
  • Run to cone#2 / 25 Freddie mercury
  • Run to cone#1 / 25 side straddle hop

Partner 2 uses the rock

  • 1st set 15 curls
  • 2nd 15 rock squats 
  • 3rd set 15 chest compressions
  • 4th set 15 tricep extensions
  • 5th set rock15 squats
  • 6th set hold rock out at arm length

As partner was doing was running to the cone and doing the work out there, partner 2 does the rock workout. Both partners switch when one gets back or work out is completed. After that we did tunnel of love. Then we put the rocks back and did a Indian run back to the shovel flag. We stopped along the way to do 10 merkins ( I think that’s what we did) and then mosey to the base of the hill and do reverse lunge up the hill and run to shovel flag.  At shovel flag did Merkin around the clock adn couple minutes of Mary.  

Moleskin: Snowman brought his almost famous energy and enthusiasm to the lead this week for his inaugural lead. This began by double E calling him out on Friday to lead the next day and Snowman accepting and in turn challenging every one of the PAX to post no excuses. Strong start and a great job leading the pax through a brutal beatdown.

Story of the day.. All PAX were working on minimal sleep, as usual, but Glass Joe wins the prize by staying out all night Friday and posting with less than 3 hours of sleep. To boot he arrived @ 0600 for a five mile run with Double E and then into the normal hour beatdown from 0700 – 0800. T-Claps brother… i hope you got a nap that afternoon.

 

Home on the range

28 strong for the launch of what is sure to be a strong site for the F3UnionCo #movement.

The Thang:

1 lap around the LARGE parking lot. .33 miles

2nd lap with exercises on the corners:
Corner 1: 25 Merkins
Corner 2: 25 Squats
Corner 3: 25 Carolina Dry Docks
Corner 4: 25 Squats

3rd lap:
Corner 1: 25 hand release merkins
Corner 2: 25 Dolly’s
Corner 3: 25 Manmaker Merkins
Corner 4: 25 LBC’s

Plankorama led by those Pax that are faster than YHC. (Ice-9, Hops, Tiger Rag)

Mosey accross the campus to the picnic tables
Pain Stations: 3 Rounds of
20 decline merkins
30 dips
40 squats

Mosey around the back of the building to the brick retaining wall
Partner up
P1 up and over the wall run to the top of the hill and back around while P2 Planks
Flapjack

Round 2: P1 over and run, P2 Low Slow Squats, Flapjack

Round 3: P1 over and run, P2 Freddie Mercury, Flapjack

Round 4: P1 over and run, P2 Maktar Ndjaye, Flapjack

Jog to the top of the lot, Indian Run back to the COT/Lot

Directionally challenged Q led to some confusion on the corner which led to a lot of mumblechatter, which led to Merkins to quiet and calm the Pax back down.

Return to 2 line formation and indian run back to the lot.

COT: 20 LBC’s in Cadence

Recover

Moleskin:
Very animated and energetic group led me to get the group moving quickly. Less talking, more breathing. Appreciate the A51 support! It’s still a strange land for me and I look forward to working with my beat up comrade Bratwurst in getting this bad boy rolling. Sorry it wasn’t a bit more FNG friendly but I couldn’t forego the chance to show off the AO. I also like for the Pax to know they’ve worked out.

Preblast: Devil’s Turn – Tempo to the Track

It is tempo / track day again at Devil’s Turn. We will launch from the 4 Mile Creek Greenway parking area http://goo.gl/maps/Whecl at the corner of Rea & Bevington on Thursday morning at 0515. There are 4, 6, and 7+ mile options available.

See below for the options:

1) 4.4-miles – run 1 mile warmup at fellowship pace then remaining 1.2 miles to track, rest or stretch, and then run 2.2 miles back to COT by 6:10.  Pace is up to you, but marathon pace recommended after the warmup period.

2) 4.4 to 7.5 miles –  run 1 mile warmup at fellowship pace then remaining 1.2 miles to track, continue onto the track circling it until it is time to leave to run 2.2 miles back to COT by 6:10.  Pace is up to you, but marathon pace recommended after the warmup period.

3) Red Pill – Do some creative variation of speed between “Easy”, “Marathon”, and “Threshold”.  If Bratwurst is there, you can just try and follow him for a while (good luck).

See your proposed paces at http://runsmartproject.com/calculator using the 1-mile race time from the speed showdown.

See you in the AM!

The perfect Rock-Webb

The Thang’

11 men converged upon Stonecrest for a glimpse of my tights. Well since it was 66 degrees all they got was another angry Q workout.

So 12 men set out, we moseyed past the movie theatre, past the drive through window at Wendy’s to avoid the leaf blower guy.

  • SSH x50 (in cadence)
  • Burpees x20 (OYO)
  • IW x25 (in cadence)
  • Burpees x15 (OYO)
  • Mountain Climbers x20 (in cadence)
  • Burpees x10 (OYO)
  • Nipplers x20 (in cadence)
  • Burpees x5 (OYO)
  • Mosey past chick-fil-a to Starbucks grab a low wall
  • 2 Rounds of Dirkens
  • Round 1
  • x20 Dirkens – Hold plank until all are complete immediately go into Round 2
  • x15 Dirkens

Mosey across Johnson Rd to St. Mathews Catholic Church 

  • 5 min wall sit with arm raises x150 (in cadence)

Mosey to rock pile, the perfect ‘Rock’ Webb 

  • 1 Mirken x 4 Arm Raises w/Rock 
  • 2 Mirkens x 8 Arm Raises w/Rock 
  • 3 Mirkens x 12 Arm Raises w/Rock 
  • Continue until Failure..

Mosey back through parking stop at each speed ‘hump’ for 20 Mirkens at each speed ‘hump’ Total Mirken count 100.

Line up and run suicides in front of Movie Theater.

Done.

Naked Mole Skin:

  • A number of Area 51 PAX will be heading up to Greensboro to help support their new workout which launched a few weeks back.  If interested in joining the Clown car please reach out to Skywalk_F3 on Twitter. Wheels up on Nov. 15
  • Calling all those men looking to step-up, it’s time to Q! Please see your site Q  (Mic Check)

 

Hammer Strike

Shovel flag planted (thanks, Mermaid) and disclaimer proclaimed, 16 studs marched off into the gloom for the weekly Anvil beatdown. Here’s what we did:

The THANG

Divide into 2 groups based upon weight. Pick a partner from the other weight class. Partner in hand (figuratively for most), mosey to the rock pile and pick a respectably heavy rock. Raise boulder to shoulder and mosey to the COP.

COP

  • Drop boulder (avoid toes)
  • SSH x25 and Imperial Walkers x20 — important joint loosening, blood flowing exercises.
  • 10 burpees OYO
  • Pick-up boulder to perform Rock Combo: squat/curl/overhead press. 10 Rock Combos OYO
  • Drop boulder

The Circuit

  • Run to Entrance #4, bear crawl down first half, run to bottom, 10 hand-release merkins, sprint up Entrance #4 and run back to your rock.
  • 10 burpees OYO
  • 10 Rock Combos OYO
  • 10 hand-slap merkins w/partner
  • Run to bottom of North Face, sprint up North Face, 10 jump squats, run back to your rock
  • 10 burpees OYO
  • 10 Rock Combos OYO
  • 10 hand-slap merkins w/partner
  • Continue with circuit until Q calls time (approx 30 minutes): Partner 1 runs toward Entrance #4, Partner 2 runs toward North Face. Meet back at rocks for burpees/rock combos/hand-slap merkins. Flapjack and repeato as many times as possible.
  • LBCs to regroup. Once regrouped, shoulder your boulder, return boulder to rock pile, run back for COT near cars.

COT

NMM:

Given that we’ve recently had 50% turnover at the site-Q level, I wanted to make sure everyone knew that Anvil is situation normal, full steam ahead. The Anvil standard was met today: use the unique variety of the AO (the “Anvil”), map out a strenuous exercise (the “Hammer”), encourage fellowship (10 hand-slap merkins = at least 10 high-fives every 5 minutes or so) and repeat for 45 minutes.

Good to see a couple new faces out there. Good also to see no tights. Tights are not part of the Anvil standard, in case anyone wondered.

Yes, this was a slightly-modified version of a workout I led back in April (http://f3nation.com/2014/04/23/relentless/). Full disclosure: I warned you it would come back. It’s a good one. 2x a year good.

#paystobeawinner: Team Radar and Lobstah Roll. We were chasing these guys all morning. Not sure which one of you was the heavy weight… which means you followed the pre-tweeted instructions and chose wisely. Well done.

Announcements

Standard fare: 3rd F Aftermath (SBUX-Piper Glen) and HDHH are every Wednesday. As one guy said, “I drink coffee all day until it is socially acceptable to drink beer.” Well said, my friend, well said.

Extraordinary fare: Joe Davis Run coming in January. Sign up for 5K and/or 10K. It’s with your F3 buddies and it’s for a great cause. Don’t think too much. Just sign up.

#soleredemption – Bring your shoes. Give them to Boutique (the Shoe Q). Going on in Area 51 until 11/22, but 11/19 is last day to deliver to Anvil. If you haven’t donated by then, leave the ones you come in.

Is the Q being sneaky?

16 men posted to get their weekly fix of Death Valley.  Some members earlier than others, choosing to do the KB’s @0500.  However, 0530 was called and off we went.

 

THE THANG

Quick warm up run around the parking lot to grab the one or two of the pax, around the street light (thanks gummy) and to the football field we went. But first we stopped at YHC’s ride and we each picked up a 10lb plate from a old weight machine (thanks Salt Lick). After some butt kickers, high knees we circled up at the 50

 

On the field (chest to the plate-no short arms today)

15 diamond merkens

20x SSH

15 wide arm merkens

20xIW

15 merkens

20  bunny hop/ ski jumps over the plate

15 burpees

One arm circles with plate x10 each

Grab your weight over head and move back to the parking lot

 

Why did I want the plates- Hair Burners

 

Partner up- hair burner and 5 burpee chaser around the 2 parking lot islands

 

5 min of marry with weight plate-cadence count

LBC x20

Dolly- lost count as someone lost their ass

Mason or Russian Twist x20

Work our way to the flag pole in between the island

 

Around the flag pole

Plank and move left until YHC says stop

On your feet and various speed curb toe taps 45 sec

Back to plank, move right until back to beginning position

Calf raises- 45 sec

Grab weight above head and run back to field

 

Football field run sideline to sideline (each exercise x2 with plate)

Partner 1 run / Partner 2 exercise

Round 1-Lateral raise

Round 2- Squats

Round 3- Shoulder roll

Round 4- Front raise

Round 5- Chest

Plate to the sky and run to concession stand

 

1 min wall sit with weight on lap

 

And done

 

Naked Moleskin

– Thanks Salt Lick for the freebie weights, hope you all enjoyed them today.  Not the heaviest things around, but we could have done 200 Dive Bomb Merkens (last lead at DV).

– I really had plans for more hair burners, but I think my legs were tired from Spartan, so only one lap today

– According to Alf, it’s ALWAYS a race.  Be warned if he’s on your 6…dude means business

– Not sure who fired that Ass missile (?Bug?), but the collateral damage was mind blowing…BOOM!

– Stage Coach, I have NO idea about the shoes in that bag.  My neighbor gave me a full plastic kitchen bag of shoes and it was in my possession for less than 10hrs

– Any one still reading this to figure out if I was being sneaky this AM….possibly.  I had plans to drop the weights as a surprise, but audibled and decided it would be more fun to carry an extra 10lb around.  I did however go off property to review my winkie before the workout.  I didn’t want to get sucked into a pre KB prior to Q’ing

-I really don’t Q enough, but as always, fun to lead this group of men.

– Thanks Sussido for the closing prayer again this week- what, no mention of anyone’s husband…

 

Announcements

– Shoe drive still on ( Bug really wants them at Hydra tomorrow)

– Threshold today…Bojangles

 

 

 

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