Y’all Know Why I’m Here

Y’all Know Why I’m Here

After watching plenty of Super Bowl news coverage, much of it about Marshawn Lunch sayin’ nuthin’, YHC decided to bring a little running back training to the The Rock.

13 PAX came to The Rock in 22 degrees for a beat down.  Harley and Jaws opted for the Friday/Saturday Alf Q double down.  Hopefully you got your money’s worth.

Run around the parking lot in a few circles to pick up the 3 late coming PAX and to try and shake some of the cold off.

COP:

SSH x 35 IC

IW x 25 IC

8-Count Body Builders x 10.  (I was told no more Burpee’s at The Rock. #Loophole.  Hopper says next time he will clarify to say anything in the Burpee family)

The Thang:

Grab a partner and running size rock, because we are going for a little running back practice.  A long mosey where the rock was not to touch the ground or there would be a penalty.  It went something like this:

Run out of Cavalry and take a left on 51.  Down to Left on Carswell, Left on Bevington, Right on Radner, Greenway back to Rea, and then back up to Cavalry.

Every 200M or so we stopped for the following:

P1 – 15 rock presses

P2 – 15 Merkins

Switch rock to P2

OR

P1 – 15 Good Mornings with rock

P2 – 15 Squats

Switch rock to P2

OR

P1 – 20 Flutter Presses with rock

P2 – 20 LBC’s

Switch rock to P2.

Only one penalty on the Greenway when one PAX put the rock on the ground.  Everyone does burpees x 10.

When we found the Day Zero PAX out in front of the elementary school we lined up for a salute of:

P1 – 15 Good Mornings with rock

P2 – 15 Monkey Humpers

Switch and repeat.

When we got back to Calvary line up at the top of Entrance 4.

P1 does curls with rock

P2 runs down and up hill

flapjack to 150 curls

P1 holds rock straight overhead

P2 runs down and up hill 2x

flapjack

P1 does tricep extensions with rock

P2 runs down and up hill

flapjack to 100 tricep extensions

Mosey back to rock pile and finish with 15 rock presses and 10 merkins each before tossing the rock back in the pile.

Mosey back to cars and finish off the time and the shoulders with Jack Webb to 7 merkins and 28 presses.

Done.

Moleskine:

This was my first Q at The Rock (and at Cavalry for that matter) so instead of hanging out there and utilizing the huge AO I decided we were going off campus – but bringing a piece of The Rock with us.

We covered 3.8 miles today and well over 3 of it with the rocks.  The trip to DZ was certainly planned.  Partially because it made for a good ~3 mile route, and mostly just to poke the bear.  The crew there made it easy on us by being right in the front parking lot on our way by.  What wasn’t planned is Radar proving to the PAX of DZ and The Rock that he really doesn’t tan at all.  Not sure how that will effect recruitment to Day Zero.  PS – Never borrow Radar’s gloves. Ever. Frostbitten fingers are better than wearing his gloves.

Thanks to Hopper and Gummy for the invite to Q.  Sorry Gummy couldn’t make it out.  He still has that nagging partial tear of his face.  Or maybe it was fascia?  Either way, Hopper held down the fort for you – get better.

I learned this morning that fellowship has it’s limits.  And those limits are around 22 degrees.  At 6:50 4 cars sat in the parking lot, engines idling, PAX inside waiting to emerge.   Finally closer to 6:57 everyone started to emerge to get started.

Announcements:

Sign up for Mud Run and BRR.

Thanks to Hopper for the send off.

-Alf

Never quite get used to the smell, do you doc?!

The SF was planted and 15 burners (incl 1 FNG) started the last day of the work in a decidedly painful manner.  Count was 16 if you include Boutique’s beard.

The Thang:

Jog to lot between high school and construction zone.

SSH x 25 IC

Slow Squat x 25 IC

Run to picnic tables for the following:

10 Jump Ups, 10 H-R Merkins

15 Jump Ups, 15 H-R Merkins

20 Jump Ups, 20 H-R Merkins

15 Jump Ups, 15 H-R Merkins

10 Jump Ups, 10 H-R Merkins

Run to CLT Aquatics on Little Ave.

Plankorama waiting on the six

Mosey to the bottom of the hill

Get in groups of 3.

Partner 1 does Hairburners all the way up the hill with 35 or 45 lb plate; then lunge walk back down w/plate

Partner 2 – old style sit-ups while Partner 3 planks with hands on #2’s feet

Rotate through all 3 positions.

Plankorama including SG & YA

Partner 1 does Inchworm 1/2 way up the hill w/plate; then hairburner rest of the way.  Mosey down.

Partner 2 does squats

Partner 3 bearcrawl all the way uphill.  Lunge walk down.

Rotate through all positions.

Elbow Plank w/alternating leg raises x 13 IC

One partner does hairburners all the way uphill while the other 2 AYG run uphill.

Grab the plates and mosey back to launch lot.

Circle up for the following:

High Slow Flutter x 20 IC

Makthar Ndjiaye x 13 IC

Russian Twist x 13 IC

Knee Up x 10 IC

Plank/6 Inches – Wave for 2-3 minutes.  This exercise needs a name.

COT w/nice takeout prayer by Rock Thrill

Ye Olde Moleskine:

Thanks to TR & Snowflake for loaning YHC the above-mentioned plates.  They were well-received by the pax….not really.  3 or 4 of the pax experienced hairburners for the first time.  Perhaps a bit easier going uphill.  The inchworms, however, were not.  #unsavory

Great to have an FNG post – Saranac (Brad S).  We named him Cosmo initially, but exercising Workout Q privilege – renamed him Saranac (which was a name thrown out during name-o-rama).  Hope you’ll keep coming out.  Can’t remember your age from COT, but you may have wrested Area51’s War Baby title from Dear Abby?

Not sure who was War Daddy?  Snowflake or Checkpoint – both are 53ish.  Kudos to RipCurl who also is worthy of respect.

Some things of note from this morning’s edition of Centurion:

1.  T-claps to Scabby, Margo & Dear Abby for running into the workout.  Did I get that right?

2. Steinbrenner pulled a Costanza and hid under his desk when it was his turn for the bearcrawl up the hill.  Rename?  Please submit suggestions in Comments below!  He was hurting as evidenced by his spilling merlot after the COT ended.  Even asked Hannibal to drive his car home.  Hannibal could be heard muttering something to the effect that he was glad he didn’t drive his car.

3.  T-claps to Checkpoint who EH’d 3 FNGs this week!

4. Thought the pax did well this morning.  YHC took a beating (crushed my thumb getting the plates out of the car, bashed my shin on the jump ups #didnotstickthelanding, and pulled my calf early on) but it was well worth it!

5. Also – Praise God and congratulations to Dumpster Fire and M. Dumpster Fire who found out they will be having a little girl (their 1st child) in 20 weeks!

Announcements:

Check out a 3rd F group sometime this quarter.  2 on Wednesday, 2 on Friday and 1 on Saturday currently in Area51; and Lord-willing more to come on the other days of the week soon.  Please ping me if you have any interest/questions.  cvblankenburg@yahoo.com or @HopsF3

PRAYER for Ice 9 and his family.  M. Ice 9 – Heather was recently diagnosed with breast cancer and had her first treatment this week.  They have a long journey ahead.  God is faithful – let’s come alongside them with prayers and tangible ways to help both of them and their 3 young children.

 

 

 

Mudrun? What do y’all know about Mudrun?

18 crusaders met in the gloom for a beatdown at The Brave.  Barnes (Mermaid) and Elias (Brushback) took the helm and charged into the unknown for what was sure to break us down only to build us up.  The pax moved as one machine, but when the machine breaks down, we break down, and we ain’t going to allow that. No man left behind.  Here’s what went down:

Mermaid on Q:

Mosey to Premier parking deck

COP

SSH x 10 IC

Merkin x 20 IC

Jump squat x 15 IC

Run up stairs to top of deck; Burpees to wait for six; Run back down stairs

Run up ramps to top of deck; Burpees to wait for six

Mary:

IC: Flutter x 10/hold/High Flutter x 10/hold/Heels to Heaven x 10

Mosey back down to the bottom of ramps; Burpees to wait for six

Partner up: Bear crawl / Under-Overs

Bear crawl 25 yards up ramp/Partner 1 plank/Partner 2 does 10 Under-Overs.  Bear crawl 25 yards and flapjack.

Mosey back down ramp. Burpees to wait for six.

AYG to top of first ramp. 10 jump squats. Mosey back down.

AYG to top of first ramp. 5 burpees OYO. Mosey back down.

Brushback on Q:

Fast mosey from deck down B’tyne Commons

Quick stop at guard rail to wait for six: Dips x 10 IC / Derkins x 10 IC

Continue mosey; plank work to wait for six (RHH, RLH, LHH, LLH): and yes we did all of this without returing to regular in between; you had to be there it was EPIC!

Stop at fitness trail below Lake Courtyard (Marriott) for circuit traing:

Circuit:

Pain Stations: 

Shimmy across parallel bars / 10 pullups / 30 merkins (finger-tip / crucible / ply-o) / 10 knee-ups

Lap 1 around lake with pace with 3 stops: Derkins x 15 / Jump-ups x 15 / Dips x 15

Lap 2: no stops; push through with as close to 5k haul-A pace as you can

The goal was 3 rounds of this but the pax quickly called me out as “eyes bigger than stomach” (Champagne), and a myriad of groans and cat calls.  Hey, why not shoot for the moon brothers! Though we did only have 20 minutes to complete.  Most got to 2 rounds completed; few just shy; others like Haggis, Frazier, were 2+.

Quick regroup and head to start: 6:16. DONE!

 

Our goal today was to push hard with minimal breaks to get the heart rate up and force the Pax to keep going through O2 deprivation.  To do well in MR or obstacle races you must be able to keep moving and recover on the runs between the obstacles.  Deck work was tough and accomplished the objective.  Second 30 minutes objective was strength work (pain stations) in between constant fast-paced running.  Everyone pushed today and if you pushed beyond your preconceived limits then you accomplished the ultimate goal of this training.  If you can push yourself for 60 minutes then you will smoke/crush/mutilate the MudRun.

Welcome FNG Patches (Josh).  He’s a friend of Dory and Mermaid.  Former PE teacher; got us on to Dodgeball, Globo-gym, and then Patches O’Houlihan per Madame Tussauds.  The Pax speaks and so it is….

We were honored to lead you men.  This is a great AO, and a workout that must be in your rotation. Aye!

Shameless Monkey Humpers in the Gloom

14 Pax showed up this morning for a workout that dissapointed no one.

10 burpess to begin

mosey to track as we did karaoke, high legs, run backwards…

circle up for COP

SSH X 20, IW X 20, 10 merkins, 20 peter parker, 20 parker peter, 20 mountain climbers, 20 Monkey Humpers

ran to goal line and partner up

alternating every 10 yards wheelbarrow races all the way to end and partner carry back.  alternating every 10 yards reverse wheelbarrow crab walks to end and partner carry back. 

get on goal line and do relay races – bear crawl front and then backwards to 5 yrd, 10 yrd, 15 yrd, 20 yrd

all 14 pax line up on goal line – one man calls out excercise and runs to 50 yrd line and back while everyone does said excercise rotate through till all have finished

mosey off of track and did wall sits with shoulder presses and attempted balls to the wall

jail break back to parking lot

We got to know our partners well this morning as we performed partner carrys and wheelbarrow races.  We witnessed some colissions with the frontwards and backwards bear crawls.  Those could have gotten real messy.  Everyone enjoyed the cool breeze blowing through our shorts as we bent over to perform DD’s famed Monkey Humpers.  Through it all – there was much gasping for breath and burned out shoulders!  Well done DD’s!

A few reminders… As you pull in go ahead and park closer to the far entrance near the dumpsters so we keep the staff parking open for the early birds. 

The numbers are climbing at Joust.  Keep up the great work!  Lets go ahead and nominate February to be FNG month at Joust!  Every FNG who comes in February gets a welcome gift at the end of the workout – sponsored by gatorade… Every regular should think about who they can EH to Joust!  Start making a plan today!

Mud run sign ups, BRR sign ups, you know the drill! 

 

That was Flippin’ Awesome – just as advertised

20 PAX came out to Kevlar on a “March like” morning according to Bulldog for the weekly insanity that is Kevlar.  It started off with a Semi-Gloss yellow hat and red “Obama can’t take these Guns” tank top and went down hill from there.  Too bad embedded images are disabled and you can see it.  Maybe I’ll share via twitter.

Did you every wonder how long it would take a team of PAX to flip a big tire 1 kilometer?  Well I did and you don’t want to know what else I think up when I am bored.  Anyhow, here’s how it went.

Jog around the fire lane with butt kickers and high knees.  Half a lap around the track and circle up.

Disclaimer started off the COP, a bit late as at least one man tripped up on the most well lit curb in the AO.

SSH x 35 IC

IW x 25 IC

Enough warm up, we have work to do.  Count off in two teams.  Each team grab a huge tire and move it to the entrance of the Church loop.

CMIYC Tire Flips around the perimeter of the church lot.

P1 – Flips tire continuously

P2-P10 does 25 Merkins, catches P1. and rotates who flips tire.

P2 flips tire while the team does 25 Squats, rotate to the next man.

P3 flips tire while the team runs back to entrance and then catches the tire flipper.

And repeat the cycle.  Often.

After everyone cycled through about 2x we switched the Merkins to Flutters and the Squats to LBC’s.

On a clear stretch of downhill each team “bought” a tire roll with 15 burpees.  1 teammate shoved the tire to see how far they could role it.   Geraldo was a bit out of alignment and sent team 1’s tire out towards Pleasant Plains, then had to get us back on course.  I think DK picked his team up 20 or 30 yards.

Audible the run to keep it at about 200M as we moved around the course.

Time was running low and the flips were exchanged for 3-man tire carry, still CMIYC back to school track.  Team 1 went for the 4-man tire carry.  If you ain’t cheatin’ you ain’t tryin’.  #TireFlipGate.  Drop tires and circle up for Mary.

Russian Twists – 25 IC

Dolly’s – 20 IC

Protractor

Finish with the Kevlar Wave.  5 rounds moving around the circle moving from Plank to 6 inches.  We didn’t have the Bangles this go around, which was really the only thing that didn’t go according to plan the whole workout.

Moleskine:

As anticipated, Radar was quick to share his opinion on the 1K tire flip feasibility.  But fully realizing this plan could go down in flames and with no solid backup plan in mind, we were sticking to it for the entire workout.  The PAX found a fairly decent rhythm and I’d guess everyone one got 20-30+ flips on the tire along with 150 Merkins, Squats, Flutters and LBCs.  As well as more running than most wanted.

Good to see Jaws and Si quickly becoming F3 regulars.  It’s been less than a month and you can already see the weigh loss in Si’s face, or maybe it’s less beard.

A solid effort by all the PAX and while a bit unorthodox, the workout kept us together and provided plenty of fodder for mumble chatter.

To answer the question about how long it would take to flip a tire a 1 kilometer:  More than a 45 minute workout.  I think we could have finished with a full hour, just need to find a Saturday AO with some big tires to give it a try.

Announcements:

  • 3rd F Chick-Fil-A on Friday 6:30.  Too late for this week but go next week.
  • Need a few more volunteers for Church on the Street on Sunday morning.

Thanks to Tackling Dummy for the send-off.

-Alf

 

Diesel

4 Pax posted for what proved to be a smelly endeavor this AM at the Overdrive.

THE THANG:

    Part I made up in the truck just before we started:

Long mosey around the campus to the Sun Valley Elementary School parking lot for a warmup, including:

– SSH
– IW
– Merkins
– Squats
– Windmills

Line up for Suicides, using the trees as markers. 150yd long lot with 6 trees.

Round 1: 5 merkins at each tree
Round 2: 5 jump squats at each tree

    Part I made up while we were doing the suicides:

Partner up and run loop around the lot as a loop – approx 400m track
P1 runs CCW, P2 runs CW – When you meet your partner each time do the following:

– 20 partner hand slap merkins
– 15 partner hand slap merkins
– 10 partner hand slap merkins
– 5 partner hand slap merkins

    Part I made up to get away from the diesel fumes from the buses:

Regroup and long mosey over to the shovel flag hill on the middle school campus

Triple Nickle (Nickle) on the hill – 5 burpees at the top and 5 jump squats at the bottom X 3

– Bear Crawl to where the Flag is supposed to be
– Bear Crawl back
– Bear Crawl back again
– Crab Walk back

6MOM:

– LBC
– Crunchy Frog until the noises were to comical to continue
– Flutter
– Dolly

MOLESKINE:

Nice weather for a workout this morning. The temperatures were pleasant, which made the wind tolerable. I have only been to Overdrive once, during the launch, so I suppose I never made the mental connection that the 9 thousand school buses out there actually ran on the weekdays, coating the campus in a fog of smelly diesel fumes. Pretty nasty stuff, so we moved on over to the disc golf course when the buses started churning. The guys told me, however, that they usually don’t stray far from the elementary school lot so I maybe they are used to it?

Small group – nowhere to hide. We kept moving pretty well throughout the workout, which I’m sure Glass Joe appreciated with his busted ankle and Hairband with his whatever garbage he had for three weeks. #modifyasneeded

Some early talk of lost wedding rings, Qualo, and Safe Ringz. Apparently they make silicon wedding bands for sports and job that prohibit conductive items, like electrical work. Never heard of it – pretty interesting. I remember watching my dad drop a large crescent wrench across some car battery terminals and it arc welded his 14K gold band to his ring finger. Nasty stuff.

Announcements:

– New Q Schedule for Outland on the Google Drive for regulars
– BRR Teams forming
– Mud Run Teams forming

Always an honor to lead

– Horsehead

In The Still Of The Gloom

In the still of the Gloom
I hear the PAX howl, aye!
Posting around your door
In the still of the Gloom
I feel my heart beating heavy
Telling me I gotta have more

My VQ. And what a great group of men to lead. 10 PAX and YHC headed off into the still of the gloom…and returned as Rock Stars all.

The Thang
Mosey around the front of the school to the back parking lot.
Warmup

  • 20 SSH IC
  • 5 burpees OYO
  • 20 IW IC
  • 3 burpees OYO
  • 10 Merkins IC
  • 1 burpee OYO
  • 20 Squats IC

Mosey to track
Four corners:

  • 10 Merkins
  • 10 CDD
  • 15 Squats
  • 20 LBC
  • Repeato, only 10 each this time.

Mosey to small field (line up 30-40 yards from baseball fence)

  • Single File Bear Crawl to fence
  • At fence plank it up, Tunnel of Love back to start
  • Repeato with Bunny Hop to fence, then ToL back to start.

Mosey to bleachers.

Do the following (in any order):

  • 10 dips at bleachers
  • Run up berm
  • 10 Merkins at top of berm
  • 15 Squats at bottom of berm
  • Repeato: 15x all
  • Repeato 20x all

Mosey to wall
People’s chair, 3x 60 seconds

  • Regular (arms at sides)
  • Arms out
  • Arm raises (thanks Geraldo)

Balls to the wall x2. Hold for 0:30. (closer to 0:45 when Geraldo was asked for count and needed a gentle nudge after we’d been holding for 0:15)

Back to CoT for some Mary. PAX called the exercise, YHC counted them off:

  • Rosalita (Insomniac)
  • Flutter (Geraldo)
  • LBC (Dark Helmet)
  • Protractor (Drop Thrill)

Announcements:

  • Mud Run Preblast is up here. Registration begins Feb. 1. Get those teams together!
  • Great sendout by Freedom.

Moleskin:

  • It was truly an honor to lead the PAX this morning. I joined F3 6 months ago to the day, and I can honestly say that it’s been a life-changing experience. 30 pounds lost to the ether. F3 works, you bet. The strength that I have found within myself has been brought forth by the men of F3. Yes, I’ve done this, but certainly could not have done it without you, the PAX. I look forward to continuing the discovery of my potential alongside you. Aye!
  • Mumblechatter was heavy at first, then things quieted down at about the 15 minute mark. Guess that means the PAX were happily going about their business.
  • Tunnel of Love got the mumblechatter going again. Always a crowd-pleaser.
  • Good to see Dark Helmet up from The Fort. Hope to see you again soon.
  • Tclaps to DT for becoming one with the Ruck.
  • Thanks Freedom for a great and motivational sendout.

 

Let’s do 11s. What was I thinking???

Though the grounds were a bit soggy, the rain had ended and 5 PAX gathered at McKee Rd Elementary for another weekly edition of Area 51.  As YHC arrived at 0659, I found the other PAX ready to get after it.  SF was planted easily after all the rain we have had and after a quick hello we headed off to the bus parking lot to get started.

COP:

  • SSH x 25 IC
  • IW x 20 IC
  • Low Slow Squat x 15 IC
  • MC x 15 IC
  • Peter Parker x 20 IC
  • Parker Peter x 25 IC

No late arrivals, so YHC had the PAX line up at the far light post for a little parking lot work:

  • High knees to middle light pole, jog it out to the other end
  • Butt kickers to middle light pole, jog it out back to start
  • Karaoke, with left shoulder leading, all the way to other end
  • Karaoke, with right shoulder leading, back to start
  • Backwards run to middle light pole, jog it out to other end

Time to get the PAX moving, so we moseyed over to the lower parking lot beside the soccer fields for a round of 11s (YHC originally thought about calling for round of 7s, but unwisely decided to ramp it up a bit):

  • 11s across the parking lot with burpees and sumo jump squats at each end (10 burpees/1 sumo jump squat, 9/2, 8/3, etc).  Apologies to Lobster Roll as he had to plank it up and wait for the rest of us to finish our final two rounds.  Dude is a beast.

Circle up and on your six for 6 MOM:

  • Dolly x 15 IC, hold’em
  • Flutter x 15 IC
  • Rosalita x 15 IC
  • Protractor
  • LBC x 25 IC

Enough ab work, let’s head over to the rock pile and complete a little heavy lifting.  Grab a lifting rock and circle up.

  • Rock curls x 20 IC
  • Rock Presses x 20 IC
  • Goblet Squats x 20 IC
  • Rinse & repeat x 2 (with 15 IC rd 2, 10 IC rd 3)

Head back over to the school for a little PC and wall work:

  • PC x 60 secs (w/ air presses x 20)
  • MC w/ ft on wall x 20 IC
  • PC x 60 secs

Finish up with a little circuit work at the playground:

  • Pull-ups x 10
  • Squats x 20
  • Complete AMRAP until YHC calls time (3-4 rounds completed)

COT

Moleskine:

  • With cold temps and quite a bit of rain having fallen YHC wasn’t sure how many PAX would make it out at 0700 on a brisk Jan morning.  However, as is typical with any F3 endeavor, arrived at AO just before launch time to find the PAX ready to go.  If not a part of F3, how many of us would have posted on a morning like this.
  • 11s sounded like a decent plan when the words came out of YHCs mouth.  However, after the first 4-5 rounds through, definitely had to second guess the call.  Fortunately the PAX powered through it with Lobster Roll making it look easy and O’Tannenbaum not too far behind.  O’Tannenbaum giving Lobster a good push throughout the morning.
  • Beaver has become a staple of the Saturday morning workout at Area 51.  Stepped up to take the Q a few times as well.  TClaps.
  • As always, an honor and a privilege to lead one of these workouts with a great group of men.

Announcements:

  • Sign-ups upcoming for Mud Run and Blue Ridge Relay.  Let Turkey Leg know if you have any interest in joining a BRR team.
  • 2nd Annual Charlotte Brain Tumor Race to be held in Charlotte at Marshall Park in Uptown on Saturday, 3/21/2015.  My brother, Chelms, and I are organizing Team Chepul Hill to participate in the race and raise money for Brain Tumor research, in support of our brother, Bill, who has been battling a brain tumor for over 2 1/2 years.  See the link below for more information:     http://www.braintumorcommunity.org/site/TR/TeamraiserEvents/CharlotteBrainTumorRace?pg=team&fr_id=2420&team_id=71982

 

Didn’t even have to leave the parking lot?

The Thang:

  • Strawberry stuck the shovel in the ground and it was on.
  • Started with a mosey around the parking lot in front of the Regal Beagle (for you youngsters that is a Three’s Company reference).
  • Disclaimer—
  • COP   – Merkins x20

-SSH x25

-Hillbillies x20

-LBC x30

-Mountain Climbers x20

  • Dean Smith (aka 4 corners or 17’s) in big lot in front of Regal- each corner Merkins & LBC
  • Peoples Chair  -Arm presses x30 OYO

-Arms straight out

-Arm Raises x30 OYO

  • Partner up- Partner one exercise, Partner two run a lap around small lot, side of Regal, & switch

-Exercise 1- Wheel of Merkin x5 for each rotation

-Exercise 2- Rocky Balboa

-Exercise 3- Scorpion Dry Dock

  • Peoples Chair – Arm presses x30 OYO

– Arms straight out

– Arm Raises x30 OYO

– Donkey Kicks x10 OYO

  • Circle of Mary- Dolly x30

-Russian Twist x25

-Rosalita x30

-LBC x25

-Bicycle x20

  • Call out an exercise   -Go Daddy called Mekins x20

-Crabcake 20 Burpees OYO (my mistake)

-Lugie- Heals to Heaven x20

-Big Tuna One leg flutters- 10 each leg

Moleskin:

  • Good to see 14 Pax on this beautiful 27 degree morning.
  • Props to Crabcake, Pop Tart, & Go Daddy for pushing the pace on the Dean Smith
  • Tuna thanks for the creativity, never did the 1 leg flutters before.
  • Great to see some of the newcomers turning into Vets, great work Adobe, & Butt Fumble. Love seeing the dedication in the cooler Temps.
  • We didn’t go far from the car, but YHC hopes the workout was effective.
  • What a great group of guys, YHC is honored to be apart of it & appreciates you all showing up.
  • Pebbles thank you for stepping up to take us out.

#Dromedary – Peek into the Back 40

7 PAX launched from Marvin Ridge HS at 0530 on a cold but mild Hump Day for the southernmost workout in Western NC.

The Thang:

  • All strong veteran PAX, no disclaimer needed.
  • Mosey to the front of the school for opening COP: SideStraddleHop, Imperial Walkers, LowSlowSquat, Merkins, and MountainClimbers.  All low counts to get on with the rest of the workout.
  • Mosey to side of High School in quiet courtyard for People’s Donkey Balls: 45 seconds of People’s Chair w/ air presses; 10 donkey kicks; 30 seconds of Balls to the Wall. 3x.
  • Mosey to practice football field goalposts.  Pair up with a PAX and a pair of discs.
    • P1 Frisbee backwards bear crawl – put each foot on a disc (large or small) in a plank position and push yourself feet first down the field.  Goal of far soccer goal – 50yds?  Run back.
    • P2 Mary until P1 returns.
    • Flapjack, Repeato.
    • P1 Inchworm x20 across the field with feet on discs
    • P2 Mary until P1 returns.
    • Flapjack, Repeato.
  • Mosey down to the gravel road leading to the Back 40.  Using the softball, baseball, and small baseball backstop areas each as a location, perform part of BLIMPS at each location.  Run hard between each location.  Reverse course at 3rd backstop to return to football field goal posts for last station.
    • BLIMPS = 5 burpees, 10 lunge each leg, 15 imperial walker (2 count), 20 merkins, 25 plank jacks, 30 squats.
  • Plank until six arrives
  • Mosey back to COT for 4 minutes of Mary led by most of the PAX.

The Moleskin:

  • No rocks or plates this week!  Light plastic discs worked in as substitutes…
  • As the PAX slowly arrived this morning, YHC knew this would be just the group to try out the Back 40 with and get it all in on time.  Turns out we covered 2.25 miles and still only covered 2/3 of the campus.  Full report here – https://www.strava.com/activities/247803193
  • Whenever Ice9 shows up at a workout, you know you can’t bring your B game and have a “rest” day.  As evidenced by him pushing on the backwards slide thing by going all the way to the soccer “Goal” when most of us just went until failure.  He knows how to push past failure.
  • Welcome to Crabcake, a Union County local, as FNG to Dromedary.  A vet from Area51 getting back at it and put in strong work today.
  • Brown (learned about his GA roots from his Uga avatar and we’re still friends) is getting back to form by pushing it to the red (and black) line.
  • Soft Pretzel may decide to do the run in next week just to warm-up even though it’s cold.  We’ll eventually have 0515 start times for everyone with tabata, core, or running for those interested.  This is PAX-led, so feel free to tweet something out.  Look for a run option next week.
  • Chanel and Abacus are fighting it out for an attendance streak.  Chanel may have a slight lead, but you can count on these two vets to be there and pushing themselves whenever given the opportunity.
  • Some of the PAX, not looking at anyone in particular, haven’t learned the “tones” of YHC’s Garmin wrist computer that signified the end of the 30sec balls to the wall.  Tone starts sounding 5 seconds before the end, and there sure were a lot of feet dropping when they started…  Doing a lot of PC and BTTW at the beginning of a cold morning makes for cold fingers.  Will have to reconsider moving that one to later in the workout.  Credit to OBT for the inspiration.
  • Haven’t figured out the names for the exercises with the Ultimate and disc golf sized discs or frisbees at the feet. Probably will have to keep these in the rotation, for they allow a wheelbarrow like experience for a self-paced movement without the lower back stress. May find these at Foxhole one morning this Spring…
  • The four tomatoes we encounter each week are mocking us do to our “low numbers” over the past 2 weeks.  Think they are harkening back to the launch day when ~30 PAX dominated the campus, but we are keeping a strong group each week with new faces all the time.  As the weather warms, there are several EHs lined up to knock the door down, but bring them now to get a head start before the “comfortable” weather returns.  We need to scare the tomatoes again.
  • Thanks to Chanel for taking us out!  Prayers for Ice9 (excused for LIFO) and his M for an important appointment later.

Announcements:

  • Interested in Q at Dromedary? – contact Bratwurst (@pwuerslin) or Bananas (@bananasF3)

  • Team Chepul Hill Race For Brain Cancer Research 3/21/15 – Team Chepul Hill has been created to support our brother Bill who is battling brain cancer. March 21, 2015 at Marshal Park in Charlotte. Sign up to race with Team Chepul Hill here: http://www.braintumorcommunity.org/site/TR?team_id=71982&pg=team&fr_id=2420&et=rooeuNcYZa7hnaNhPhYw_Q

  • Mud Run sign-ups will be up soon.  Get 4 guys and do it!  There will be instructions for how to get on a team if you need to join.

  • F3 Area 51 weekly newsletter = http://bit.ly/Area51-20150125

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