Bells, Beast, Mist, & one horrible listener!!
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
Mud Anyone?
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.
Peak51 The Hair Band invasion
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!
Pirated Material from other Back blasts.
The VSF was firmly planted and then 21 men got after it today.
COP
SSH x 20
IW x 20
Merkins x 15
Mountain Climber x 20
Slow Squat x 20
line up in two lines for the Indian Bear Crawls. Bear crawl forward and Bear Crawl backwards.
Mosey to Firebirds parking lot. belated disclaimer. Partner up
Run with partner to Speed Bump 25 nipplers, Run with Partner to fountains, 25 squats, run with partner to Wendy’s 25 partner Merkins (some partner carried home, most Refuseniked)
Repeat-o but replaced squats with step ups.
Mosey to side of movie theater.
Partner 1 performs called exercise while partner 2 runs a lap around semi circle parking lot.
Peoples Chair
Calf Raises
Bear Squats
Monkey Humpers
Derkins
LBC
Squats
Peoples Chair
Carolina Dry Docks
4 min of Mary
Flutter x 25
Dolly x 25
Freddy Mercury x 20
LBC x 25
COT
announcements.
1. donate cans to spearhead on Friday morning workout
2. Get involved in a third F to get more out of F3. Opportunities include Aftermath (6:30 on Wednesdays at Starbucks at Piper Glen)
Threshold (High noon on Wednesdays at Bojangles by South Park Mall)
The Stand (6:30 am on Fridays at Carmel Village Panera)
Compass (6:30am on Fridays at Chick-fil-a Arborteum)
Moleskinning
YHC saw Indian Bear Crawl in another backblast and wanted to try it. YHC nearly miffed the explanation, but the PAX cleared up the communication. There was a lot of mumble chatter regarding the suck factor of doing pushups sustained for several minutes in anticipation of a future bear crawl.
YHC had taken Rebel Yell off for about 2 months to train for BRR. There are a lot of new faces out there and a lot of cool guys. Those who make themselves regulars at RY make sure to get to know one another. First time YHC had ever seen Bush and Bananas at RY. site FNGs?
The workout today was constant movement, very little recovery, so everyone should have got their heart up quick and kept it there, YHC saw a good bit of hands on the knees during the last 10 min. Pecs and legs should be feeling it later today.
temperatures will begin to drop in the coming month. PAX stay committed to posting. Test your body in the elements, make yourself stronger, fitter, leaner, meaner.
Strong work by Teddy, Bananas, Busch, Escargot and others.
T claps to Busch for the send off
Preblast: Devil’s Turn – Sept. 25
Devil’s Turn 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.
We will continue our hill work post-BRR for the benefit of our mud run brothers (there are hills in the woods too!).
This means YHC will bring the chalk and we can head to Piper Glen for some Tempo running through the hills.
Hello Fall
21 dudes started off relaxed and dry. They finished exhausted and soaked.
The Thang
- SSH
- IWS
- MERKINS
- MTNS
Partner Up
- Plank Decline Merkins – Flapjack
- Lap
- Plank – 6″
- High knees and jump tucks – Flapjack
- Lap
- Plank 6″
- Merkins
- Hand Slap Merkins
- Lap
- Plank – arm behind the back
- Merkins
- Wheelbarrow to light and back
Line up sans partner
- Burpee Broad Jump
- Crab Walk back
- Flutter
- AYG to light
- Dolly
- AYG back
- LBCS
- AYG to light
- MERKINS
- Plank 6″
- AYG to light half way to base
- Plank – MERKINS
- AYG home
Thine Ole Moleskine
The rain started early and eventually got pretty heavy by the end. The men of the Maul endured and put in some strong work. It’s great as always to lead the group. I like seeing the fairly new guys posting regularly. Keep it up.
100 Acres for the Minions
25 strong men arrived prepared for another installment of Anvil. VSF planted, disclaimer provided, and off we went into the rainy darkness of this great AO.
Thang
Mosey to the far end of the sports field
COP
SSH x 25 IC
Merkin x 20 IC
Mountain Climber x 20 IC
Low Slow Jump Squat x 15 IC
Faster mosey from the south end of the campus to the north end along 51. Stop at 51 and Rae. SSH x 20 IC and Merkin set to wait for six to arrive. Merkins x 10 civilian cadence: Regular/Offset right/Offset left/Wide
With arrival of six mosey past entrance 3 and around lot 7 down to the bottom of North Face. SSH IC to wait for six. 2 trips up North Face. Run to top. Back around to the bottom and up again. Plank at top. Plank-o-rama: RAH/RLH/Swap/LLH/10 merkin/RLH/10 merkin.
Mosey to entrance 4. LBC x 25 IC to wait for six. 2 laps at entrance 4. Down/up/down/up. Plank.
Mosey to rock pile and grab exercise rock. All exercises to 20 in civilian count: curls/tricep extension/overhead press/overhead press (2×20)/CDD/tricep extension/curls. Return rock to pile.
Mosey to pavilion. Find a bench.
Bench Set
20 x tricep dip/20 x derkin. 2 sets.
Short mosey to bottom of hill at athletic field.
Triple Nickel
Run to top of hill. 5 x CDD. Run to bottom. 5 x Jump Squat. 5 repetitions
Mosey up the hill to lot at entrance 1. Line up behind QIC for Indian Run through parking lots. Ran north then south the length of the lots to launch lot. Stop at north end of launch lot. 10 burpees OYO. AYG to launch for COT.
Moleskin
Great group out there today with many Anvil regulars and some not-so-regulars. Awesome to get some work done with a couple of the gentlemen I drove for in the BRR, Turkey Leg and Alf. Alf was Larry Bird on the Triple Nickel and told YHC he prefers running hills that he can see the top of. Agreed. Radar brought some mumblechatter as usual. Heard him whine about it being wet when merkins were called in COP. Asked him for mileage afterwards and he failed to turn on his GPS, but helpfully told YHC it was probably around 100 acres, which is the size of the AO. T-claps to Runstopper for always looking after the pax and keeping the group together. #leader. Really strong work by all pax out there today. We covered a lot of ground. Fun to watch Lobsta Roll and Busch race to the finish for AYG sprint after burpees. Will work harder to empty those tanks next time. A pleasure and a privilege to lead a fine group of hard-working men at Anvil today. T-claps to Busch for a fine prayer to take us out in BOM.
Come back next week for Brushback’s VQ. I have no doubt it will be quite difficult and well executed.
Announcements
PAY YOUR MUD RUN TRANSPORT FEE TODAY. SEE EMAIL FROM GUMMY WITH PAY LINK. TODAY MEN.
Aftermath on Wednesday at Trader Joe’s Starbucks at Piper Glen. Finished a book today and starting a new book next week. Busch on Q.
Brewruck on Saturday. BRING CANNED GOODS TO FRIDAY WORKOUTS. Spearhead pax at all Friday workouts to collect canned goods for Saturday ruck.
See website/weekly email for details and more information.
Number of the Day = 11
The VSF was planted as 11 pax discussed the cooler temperatures and pending rain. YHC explained that I was not expecting rain, and there was no plan B.
Short jog around the parking lot.
COP:
- SSH x 25
- IW x 25
- 10 Burpees
- 1 HTH
- 9 Burpees
- 2 HTH
- Continue the ladder up/down to 1 Burpee & 10 HTH
Indian run to Rosecliff and down to the base of the hill.
11’s with the hill:
- HR Merkins at top
- Jump squats at bottom
Indian run back to SCMS.
Find 2 medium sized rocks and triangle up under the concession area:
- Biceps curls x 25 IC
- Tricep extensions x 25 IC
- 8 count body builder x 10
- Biceps curls x 25 IC
- Tricep extensions x 25 IC
COT
Moleskin:
- The cooler temperatures feel nice, but I had no backup plan to avoid the rain, so we had to embrace the suck.
- Great to see Dig Dug at Death Valley this morning.
- Kotters to Passport!
- As usual, Joker and Flecth were flying up and down the hill.
Announcements:
- 3rd F Aftermath is every Wednesday right after the workouts.
- If you have old running shoes in good condition, consider donating them to Crisis Assisstance Ministry. Contact Skywalker and he’ll connect you with the right folks.
- Threshhold meets today at noon at the Bojangles in Southpark.
Excuse me folks, this is your captain speaking….
Planned Q Haggis was delayed en route to Charlotte so called for a backup, and YHC was happy to oblige. Safe travels Haggis…
SSH x 25
Imperial Walker x 20
Peter Parker Merkins x 15
Mountain Climbers x 20
Loch Ness Wall #1
Set of 11s:
10 jump ups, 1 squat
9 jump ups, 2 squats,
etc.
Loch Ness Wall #2
Dips x 10 in cadence
Derkins x 10 (standard count)
Dips x 10 (in cadence)
Derkins x 10 (standard count)
Mosey to grassy field:
Plank it up, all pax hop over legs all the way down the line.
Return to plank at end of line until all pax complete.
Over the wooden bridge, w/ lunge walk
BOA Hill
Set of 6s:
5 burpees at the top, 1 merkin at bottom
4 burpees, 2 merkins, etc
Back to old SPX parking lot (Soon to be home of Snyders Lance!!)
Partner up:
Partner 1 sprints up hill to bridge, 10 merkins, sprint back
Partner 2 performs 10 flutter, 10 dolly on repeato
Flapjack
Partner 1 half way up hill to Snyders sign, 15 squats, sprint back
Partner 2 does 10 LBCs, 10 Rosalita on repeat
Flapjack
In the lot:
Bear crawl across, 10 merkins, bear crawl back, 10 merkins
Crab walk across, 5 merkins, crab walk back, 5 merkins
Standing broad jumps across lot
Mosey back to home, with lunge walk over bridge.
COT
Great weather this morning and big group between all 3 cohorts.
Expecting some great times at the Leatherneck with the number of pax showing up for Mud Run prep.
Grab your neighbor, lets get 40 pax to Bagpipe/Swift. Almost there.
#F3Swift – Covering new ground
After being left standing all alone by some departing Mud Run trainers, 3 PAX launched into the gloom at 0515 for a little mosey. At about 0518, one more PAX decides to grace us with his presence after navigating through the blocked off streets of Ballantyne.
The THANG:
- STRAVA report here: http://www.strava.com/activities/198360053
- Warm-up and drills for 20 minutes (1.5mi).
- 5 rounds of 2 / 1 / 30. Which is 2 minutes Hard (I-pace from calculator at http://runsmartproject.com/calculator, or approximately your 2 mile Race pace), 1 minute jog, 1 minute Hard, 30 seconds jog, 30 seconds Hard, 30 seconds recovery. No rest between each set.
- Cool-down about 1mile.
- Total distance about 6.3mi.
The Moleskin:
- With I-485 and Ballantyne shut down due to construction and accidents respectively, Tiger Rag placed a call to the QIC. It’s a good thing the QIC is normally running RIGHT on time (almost always late) and was still in the car to catch his call. With further instructions, TR made it just fine albeit a little tardy.
- When YHC found that TR would be joining, it became necessary to do the Drills that many PAX have said, “If TR was here, he would make fun of these things.” Skipping, bounding, and butt-kicking our way through the warm-up, YHC didn’t hear too much chatter about the drill selection. Probably because they kind-of actually work.
- The 2 / 1 / 30 is a Coach Jack Daniels staple workout for the 5K/10K training regimens. It can lull you into thinking that’s it going to be super easy only running for 2 minutes on the longest interval, but that illusion is normally erased during the 2nd or 3rd 2-minute interval. Today, it took Frasier only one interval to remark how long 2 minutes is. It was either we were showing off for TR, pulling up a hill for half of the interval, or because we have bad internal clocks.
- There was little separation in the PAX today, for it was a strong group. Swift is always open for any PAX. We’ll adjust regrouping and route for the size and speed of the entire group, not just a few.
- We used a lot of ground in a small area of the Corporate Park today. There are so many intersecting streets, we created an interesting map.
- In the future, we’re going to have to get more creative and do a run that produces something like this dog. We’ll call it the Area51 Butterfly Run and draw a TON of PAX…
Announcements:
- Pay your Mud Run bus ride / sundries tab! You know who you are.
- Join Strava and post your runs / workout online if you use a Sport watch or smartphone app that you can download workouts from. See the Weekly blast for more info.
- Thunder Road 1/2 marathon, Full, and 5K is coming up on Saturday, November 15th. There will likely be a Discount Code for F3, and training advice from Metro and Area51 QICs. Stay tuned!