20 strong pax leapt into the early gloom for this week’s Stonehenge. While the weather did seem a bit cooler, YHC was still sweating profusely after 10 minutes.
The Thang
COP
– LBC x 25, not much time for a warm-up today
Little baby jog over to Loch Ness
Ladders and Laps
Round 1:
– 10 Merkins
– 9 LBCs
– 8 Squats
– 7 Dips
– 6 Mountain Climbers
– 5 Burpees
– 4 Step-ups (each leg)
– 3 Derkins
– 2 Dying Cockroaches
– 1 Lap (moderate sprint
– 1 more lap to cool down
Round 2:
Rinse and Repeat adding two reps to everything except lap
– 12 Merkins, 11 LBCs…4 Dying Cockroaches, etc.
Round 3:
Rinse and Repeat adding two more reps to everything except lap
– 14 Merkins, 13 LBCs…6 Dying Cockroaches, etc.
On lap, lunge walk in corners
Round 4:
Rinse and repeat reducing by two reps
– 12 Merkins, 11 LBCs…4 Dying Cockroaches, etc.
Round 5:
Rinse and repeat reducing by two more reps
– 10 Merkins…2 Dying Cockroaches, etc.
Several pax appeared to be done with running so YHC offered up options
1) Continue with laps, etc.
2) Amend workout (not disclosing the amendment)
Pax chose option 2 so we continued laddering down
9 Merkins
8 LBCs
7 Squats
6 Dips
5 Mountain Climbers
4 Burpees
3 Step-ups
2 Derkins
1 Dying Cockroach
Rinse Repeat
8 Merkins, 7 LBCs…..1 Derkin, no dying cockroaches
Continue Rinse and Repeat removing exercise each round until just “2 Merkins and 1 LBC” left
– YHC changes to 2 dozen merkins and 100 LBCs
#crowdpleaser
Finish off with 10 Merkins
Run back to Wells Fargo lot adjacent to The Vine
Split into two teams
Team 1: Relay sprint to end of lot and back
Team 2: LBCs until T1 finished
Flapjack
Mosey to The Vine parking lot
COT
Moleskin:
– Very solid effort by everyone. This was a tough workout that kept us moving with no breaks other than planking.
– Pax seem to be in solid form ahead of the Mudrun next weekend
– YHC based this workout on one that my daughter’s volleyball team did for conditioning (without the running)
Announcements:
– Stonehenge converging at The Rock next Saturday but at regular 6:00 AM start time. Pax can still get to early sports or got for a doubledown.
12 PAX journeyed to Ascent for a Mud Run inspired beatdown.
The Thang:
COP
Field Work
Mosey to the football field and run the length of the field completing the following:
Shuttle Run
Shuttle run with 5 merkins every 5 yards (5, 10, 15, 20, 25) up to the 25 yard line
Partner work
Partner up Partner 1 does 20 yards as instructed while Partner 2 does called exercise, then flapjack
Round 1
Partner 1- Bear crawl 10 yards, Lunge Walk 10 yards
Partner 2- Hand Release Merkins
Round 2
Crab walk 10 yards, Lunge walk 10 yards
Carolina Dry Docks
Repeato
Over and Under
Partner 1 planks while Partner 2 jumps over and then crawls under Partner 1 x 5 reps. Flapjack and then repeat.
Jack Webb
Move to the middle of the field and complete Jack Webb Up 5 & Down 5
Tunnel of Love
Line up shoulder to shoulder, plank it up, and each PAX crawls under
Circuit Work
Mosey to the playground and complete the following circuit of exercises for four rounds.
People’s Chair
Move and grab some wall for three rounds of the People’s Chair with Arm Raises x 30 on rounds 2 and 3.
Partner Carry
Mary
The Moleskin:
Announcements:
11 men showed for Icky Shuffle’s VQ and were dealt with accordingly.
The thang:
SSH: 20
Merkins: 20
Low slow squats: 10
1 lap on track
Icky set 11 stations for:
Lane 1: sprint to pole and back
2: pick up 70 lb heavy bag, run to cone/back (timer)
3: jump rope
4: dumbbell thrusters with 25’s
5: elbow plank
6: tractor pull with large concrete block on chain
7: dumbbell jabs/boxing
8: bear hug run with bucket full of bells!
9: 55 lb KB swings
10: sledgehammer swings on tire
11: burpees
RINSE AND REPEAT
7:30 switch
1 lap
Back to bells for:
Snatch ladder: 1 each arm, 2 each arm, up to 8 each
1 lap
Snatch ladder 8 back down to 1
One handed swing 30 seconds Left / 30 Right
One arm clean 30 sec L/30 sec R
Push press 30 sec L/30 sec R
One arm snatch 30 sec L/30 sec R
Goblet squat 30 seconds
2 handed swing 60 seconds
3 laps
Recover
Moleskin:
This crew got after it today. No excuses, no stopping, and plenty of pain. Thanks for letting us lead. Great site and awesome way to start a Saturday.
The Thang:
Eight and a half of the finest in south Charlotte showed up for an adventure and exploration off campus. The disclaimer was given and off we went.
COP in the parking lot closest to the fields.
SSH x 20; IW x 20; Mountain Climber x 20
Indian Run to South Hall neighborhood. Instructions were to run to the third intersection on the right stopping along the way at every intersection on the right of the road to so some merkins. Merkins increased in number at each intersection by ten. A total of one hundred merkins were completed by the time we reached our destination.
Stop at the bottom of Derbyshire Dr. Instructions were given to stop at each lamp post along the way with a total of four lamp post. Complete the called exercise at each post and then plank at the end of the cul de sac.
First round: The squat increasing by ten at each lamp post.
Second round: Returning the way we came: Flutter increasing by ten.
Third round: Hand release merkins increasing by ten for a total one hundred.
Fourth rounnd: Bicycle increasing by ten for a total of one hundred.
Fifth round: Jump squat each touch counts increasing by fives.
Sixth round: Russian twist increasing by ten.
Seventh round: Criss cross get ups no hands. Do three at each post.
Eighth round: Dolly increasing by ten.
Ninth round: Five burpees at each post for a total of twenty.
Tenth round: Repto.
Plank done after each round with right/left hand in the back pocket; J Lo; Peter Parker; Parker Peter; Six inches right/left leg high.
Indian Run back to the school.
Once at the school partner up size does not matter. As a team complete fifty pull ups/fifty jump squats.
Plank to finish.
Moleskin: We did 3.6 miles today with a lot of exercises in between. We did two hundred merkins! Great work out of everyone out there. There was minimal complaints. At some point we lost Donkey Kong as he adhered to the disclaimer of modify as needed. Lobster Roll and Ocho were pushing the pax during each round. Thanks for letting me lead today.
Announcements: Please sign up for tutoring at Matthews Elementary. Contact Frasier or Champagne if you are interested.
Sign up for the Mud Run bus and pay Gummy by today!
14 men arrived for a Saturday installment of the Rock. Long Distance posted at Day Zero and was told that the pax would mosey to the Rock to join with pax there. He chose to drive over. Cane and Prohibition moseyed over to make 17. VSF raised, disclaimer given, and it went something like this.
Thang
Mosey through the lots of AO to lot in front of pavilion
COP
SSH x 25 IC
Merkin x 15 IC
MC x 15 IC
Plank walk x 15 IC
Cane and Prohibition joined COP here. Mosey to pavilion.
Bench Set/Runs
Bench Set followed by a run to designated point and back. 3 rounds.
Bench set: 15 jump up/15 derkin/15 dips
Round 1 to end of athletic field and back. 2: bottom of Entrance 4 and back. 3. Entrance 1 and back.
Mosey to rock pile and grab exercise rock for sets of 20 in civilian cadence.
Press/CDD/Press/CDD/Curls/Tri Extenstions. Drop rock.
Mosey back to athletic field and form a single line behind Cane.
Indian Bear Crawl
Pax bear crawled in single line. Six ran to front of line. Length of field.
20 Burpees OYO
Indian run to entrance 4.
Mary
QIC called out pax to call exercises in cadence. Mr. Brady, Mr. Bean, Mall Cop, Brushback. Dolly, Flutter, Rosalita, and unsure of #4. 20 wide merkin OYO.
Mosey around pond near North Face. Through the woods, over rocks, to the bottom of North Face. SSH IC to wait for six.
Triple 3’s
Up NF, 3 burpees, back around and down, 3 burpees, 3 reps
Reverse the mosey to get to the bottom of NF through the woods around the pond and up the hill to lot #7.
Merkin set
10 x merkin civilian cadence: regular, diamond, wide, regular, diamond
Mosey back to launch lot for COT.
Moleskin
Cane and YHC asked to Q DZ so we figured we would reach out to Rock to see if we could converge. Mall Cop was looking for a QIC so YHC took it and our plan was in motion. Strong group out today. We covered a lot of ground. Great to see Mr. Brady today who YHC drove through the hills for the BRR. The guy can run. Strong work by all. The Indian Bear Crawl was not as bad as it sounded when Cane indicated he wanted to do it. The 20 burpees OYO now that was painful. Welcome to our FNG, 13 years old, Larvae, brother of Tadpole. Come back out and get more work done. Strong prayer by Mall Cop to take us out. A pleasure and privilege to lead this group of men today with Cane. Aye!
Announcements
Mr. Brady mentioned the Ragnar relay in April. 15 or 30 mile options depending on team size. Contact him if interested.
Mud Run next Saturday. Several South Clt workouts will converge at the Rock. Mall Cop says to bring your “A game.”
A few more announcements that I failed to record. Please read your weekly email carefully and get involved in 2nd and 3rd F opportunities.
22 pax came out to Kevlar for a little mud run type fun.
THE THANG
Ye old chestnut warmup at the bottom of the big hill.
Partner up. Partner does two footed jumps while other one runs to gate and back. Repeato with decline merkin shoulder taps with two runs. Third time burpee jump ups.
Head to bottom of other hill. Combo of speed skaters, jump ups, merkins, sprints, and bear crawls.
Sprint to parking lot. Jack Webb with LBC’s.
COT
YE OLDE MOLESKINE
Good crowd today. Great seeing Header again after his leave of absence. Funny also sending Brown and Chanel not only driving together but coordinating their attire with the only difference being that Chanel sported sleeves. Hats off to Go Ruckers as Dora and Big League Chew endured the hills with packs most of the way. Sussudio, Alf,and Fletch were the flyers today leaving the rest of us in their wake. Donkey Kong enjoyed the burpee aspect and Young Love was fond of the burpee jump up on the bench. Header’s lack of fitness meant he shut down the Jack Webb LBC combo down only 6 in due to “time constraints”.
There was a Good Hands sighting running as sad clown on 51 so maybe we can claim him as our 23rd…
Have a great weekend. Pleasure leading as always. Young Love on Q next week.
Bulldog
The disclaimer was given and 30 strong men explored the fronts and backs of the businesses along Hwy 51 before reaching the final destination – the parking deck of CMC Pineville.
The Thang:
Fast Mosey .5 miles to field across from Lowes. Plank and hold 6 inches while waiting for the six
Fast Mosey .4 miles behind the shopping center to Outback Steakhouse at HWY 51
Outback picks the exercise (it’s his house after all).
15 Diamonds IC/Hold it 15 sec. at 6 inches
15 Flutters IC/Hold it 15 sec. at 6 inches
Fast Mosey (with 50 yards of backward run).4 miles to CiCis Pizza/ Hold 6 inches to wait for the six
Run final .4 to base of the CMC Parking deck. Plank to wait for the six.
Run up the 5 levels of stairs to top of parking deck.
Partner Up for 3 rounds of parking deck stairs fun
Partner 1 Run down/up stairs/P2 Donkey kicks. Switch
P1 Stairs/P2 Wall sit with air press. Switch
P1 Stairs/P2 Russian Twists. Switch
Hops led Plankorama while everyone finishes
Start Mosey back with 50 yard backward run and planking until we get to Outback Steakhouse again
15 HR Merkins IC (led by Outback)
Mosey by Waffle House and cut through apartment complex with 50 yards of lunges and stopping to plank along the way
Fast Mosey back to base.
Moleskin
Very strong group out there today. I realized that I had a Q failure when our Go Ruck brother showed up before the workout and asked who had canned goods to donate. Everyone looked at him with a blank stare. To add insult to injury we then we proceeded to run 4+ miles that included running up and down the stairs at a parking deck. Chelms (our revered site Q) then informed me as we were fast moseying to Pineville CMC that “Centurion was a boot camp workout not a running workout”. I actually had planned to do more stair running, but ran out of time. One observation – the Mighty Mite/Chelms team killed the stair run. Any other observations are welcome. Also, it was great how PH and Frasier took care of the six. It was an honor to lead today..
Announcements
Brewruck is tomorrow. Check with Dora to see where to take canned goods (since we didn’t bring them today).
Matthews Elementary Tutoring – see Champagne or Frasier or check pre-blast
Let Me Run – Check with Jamboree if you want to help coach at Carmel Middle
11 seriously jacked freaks emerged in the misty gloom this A.M. to get their weekly dose of iron. No screwing around, we get after it.
COP:
SSH x 25
IW x 25
Good Morning x 20
The Thang:
10 Swings
10 Merkins
10 Dead Cleans
10 Merkins
10 Dead Snatches
10 Merkins
Repeato
KB Beast: Bell never touches the ground. 10 merkin penalty (this is where we start to lose Fireman Ed)
1st cone: 10 High Pull R
2nd cone: 10 Over Head Squat
3rd cone: 10 High Pulls L
4th cone: 10 2 Handed Snatch Press
5th cone: 20 Swings
Now Go Back
KB Ladder:
Swing, High Pull, Clean, Snatch
Start on Right Side. Complete each exercise consecutively up the ladder to 4 reps, then back down to 1 rep.
Repeato on Left Side.
Body Part Training:
Lower Body:
Good Mornings x 20
Goblet Squats x 20
Swings x 20
Upper Body:
Upright Row x 20
Tricep Ext. x 20
Shoulder Press x 10 each arm
A little extra time:
Snatch Squat Press x 20
Round Robin Swings:
Circle up, complete 20 swings, move to your left for different sized bell.
Mary:
There is no Mary at Meathead!!
Moleskin:
Well, a pax full of knuckleheads leads to an interesting workout. Fireman Ed is a horrible listener or doesn’t know his left from his right. Or, he had a longer night than anyone knew about. Welcome back to Meathead son! Bulldog brought his pill, only to die on us half way through. YHC was pretty sure he was loud and clear with calls, but maybe harder to hear with all the chatter. There was a much talked about Walmart apparel purchase that was onsite, and questioning of too many shirts with sleeves at Meathead. YHC guilty as charged. Hey, the weather has changed recently. Numbers continue to grow, which is great to see. Still waiting for all of the BRR pax to come maximize their frames now that they’ve maximized their lung capacity. Chicks dig pecs! It’s an honor to lead as always. Thanks for your commitment to Meathead!
Announcements: Mud Run 10/4. Pay your way on the bus. You’ll be glad you did.
Brown
21 of Area 51s finest decided to enjoy the early fall temps and a nice helping of starfish stew in prep for next week’s mud run – the F3 Big game (since YHC can’t use the real name of that big game or the NFL will hunt YHC down and sue him)
Temps were great and the rain was mostly gone with only a slight mist making it perfect beat-down weather.
Disclaimer provided – no FNGs so it was quick and simple
Little baby jog around track
25 wide arm merkins
Little baby job around track wiht some high knees and butt kickers thrown in
25 wide arm merkins
warmed up enough
The Thang:
Starfish or maybe rename it the HYRDA at Hydra
Center Station – concession stand area – 10 jump-ups, 10 decline merkins, 10 dips
Station 1: Traverse monkey bars (this will come in handy next weekend) with 10 knees to elbows at the end. Arm walk on parallel bars with 10 dips at end.
Station 2: Bearcrawl across outfield grass to infield on the far left field (actually behind Zima’s house the beer provider for the mud run trip home), Bearcrawl or lunge walk back to fence.
Station 3: 13 double merkin burpees on the football field
Station 4: 13 jump lunges per leg – far right between the baseball fields
Station 4: 10 pull-ups at the other playground behind the school
Start at the your station, complete it, go to the center station complete it, move on clockwise to the next station and rinse and repeat until YHC called time.
Few minutes left so don’t want to forget Mary
50 x flutter in cadence
Done
NMM
Solid work out there today. Completely left in the dust by YHC’s group before making it half way thru the first cycle. Lots of Larry Birds out there today – Bushwood pushing the pace, IH and Snowflake crushing the pullups, DK putting on another bearcrawling exhibition. Everyone was pushing it today – great to see. And its a privilege and honor to lead this group and workout. Thanks for the opportunity.
Didn’t hear a lot of chatter out there today – was too busy chasing YHC’s group. If anything of interest (i.e. – funny) sound off in the comments.
Thank you Hops for the great sendoff – helps to keep us pointed in the right direction.
For those keeping score: Most if not all made it 2+ rounds thru the HYRDA – 2.5+ miles, 100+ jump ups, 100+ dips, 100+ decline merkins, 50 wide arm merkins, plus lot of other fun stuff like burpees, bearcrawls and pull-ups.
Announcment:
PAY for Mud Run Transporation – see email from Gummy – don’t make him hunt you down.
Matthews Elementary Tutoring – see preblast: http://f3nation.com/2014/09/19/calling-all-area-51-pax-matthews-elementary-needs-you/
If you are interested, please HC by this weekend. If you have any questions, please let myself or Frasier know.
Champagne Out.
8 brave souls ventured out into the ice cold pouring rain… Wait, it was just misty and it was around 60, where is everyone?! Oh well, 8 guys shed the #fartsack for any early morning beatdown here is how thing went.
The Thang
Mosey to back parking lot and circle up!
COP
SSH X 15
IW X 20
Slow Squat X 20
Manmakers X 10
Plank up single file for Indian Bear Crawls. Everyone does Merkins while you wait your turn to bear crawl to the front. X 2 rounds
On your six! Indian Crab Walk. Everyone is doing LBCs while waiting turn to crab walk to front. X 2 rounds
Recover and go grab some wall!
Peoples chair:
Round 1- 30 seconds, drop an inch and sit……
Round 2- w/ 30 airpresses
Round 3- drop and inch w/ 30 air presses.
Mosey to stairway on the side of the school and partner up
P1 does called exercise, P2 runs around the island. Go until partners reach a combined 100 reps
Round 1: Carolina Dry Docks
Round 2: Step Ups
Round 3: Squats.
A little plank work mixed in between rounds
By an involuntary request by Geraldo next up was a visit from Jack Webb 1 Merkin/4 air presses up to 5
Mosey back to where it all began for some Mary
Flutter x 20
LBCs x 40
Dolly x 20
Protractor – 90, 45, 10, 90, 45, 10 hold it…………
Recover!
Moleskin
Great work out there! The Indian Bear Crawls and Crab Walks were a real #crowdpleaser at #F3Outland last week so I figured I would introduce it here also. While up on the wall I heard Geraldo mention wanting Jack Webb to visit, well that’s what I thought I heard, so while it was not on the #Weinke, it’s never a bad thing to call an audible for a visit from Jack.
Since I have only visited Peak51 a few times I was trying to walk the line of pushing everyone while throwing in enough 10 counts to keep it moderate, hopefully I succeeded with a good solid workout for everyone. It was an honor to lead you guys in the gloom, AYE! (Thanks to Drop Thrill for taking us out!)
Announcements:
– F3Overdrive launches at Sun Valley Middle School Friday 10/10 EH your Union County friends and send them our way!
– Mud run and Palmetto 200 are on the horizon, check the website for details.
If I missed anything shout it out in the comments!