5 x 5, Trail Run, and Suicide Ladder among other things
The SF was planted and 9 PAX (incl 1 2.0) gathered at McKee Rd Elementary for another weekly episode of Area 51. After a little stretching and lively banter, the PAX headed out at 0700 hours to put forth 60 minutes of effort.
Floor Slapper took the reins and led the PAX on a short jog across the school grounds to the infield of the track and had them circle up for COP:
- SSH x 20 (IC)
- Merkins x 20 (IC)
- Squats x 20 (IC)
- Burpees x 6
- IW x 20 (IC)
Line up across infield of track at North end for 5 x 5 x 5:
- Run to 1st bench, 5 wide-arm merkins, run to 2nd bench, 5 wide-arm merkins, run to end of infield, 5 wide-arm merkins, back to 2nd bench, 5 wide-arm merkins, back to 1st bench, 5 wide-arm merkins, run back to start
- Rinse & Repeat x 4 w/ Turkish Get-ups, Burpees, Jump Squats, & one other exercise
Head over to wall at front of school for PC:
- PC x 60 secs (w/ Arms out front, 25 air presses)
- 25 decline merkins
- Lunge walk across the parking lot
- Back to the wall for PC x 60 secs (w/ arms out front, 25 air presses)
Head to back of school for trail run:
- Start w/ 25 dips on benches
- Run loop on trail
- 25 dips on benches
Hand off to YHC for 2nd half:
Jog to front playground for a little circuit work:
- 10 Pull-ups
- 20 LBC’s
- 20 Squats
- Rinse & repeat x 2
Mosey over to rock pile and pick out a decent sized friend:
- Rock curls x 15 (IC)
- Push presses w/ rock x 15 (IC)
- Goblet squats w/ rock x 15 (IC)
- Rinse & repeat x 2 with reps of 10 IC and 5 IC
Deposit your rock back onto the rock pile and head over to the parking lot for suicide ladder
- Run to 1st light pole, 5 merkins, back to starting point
- Run to 2nd light pole, 10 merkins, back to starting point
- Run to island, 15 merkins, back to starting point
- Rinse & repeat x 2 with Sister Mary Katherines and Merkins
Head over to grass at front of school for 6 MOM:
- Dolly x 20 (IC), hold’em
- Flutter x 20 (IC), hold’em
- Rosalita x 20 (IC)
- LBCs x 20 (IC)
- Back Scratchers x 20 IC
- CCV x 10R (IC)
- CCV x 10L (IC)
COT
Moleskin:
- With the F3 Olympics being held from 6 a.m. – 8 a.m., not sure how many PAX members would be out on a muggy June morning. However, had a nice turnout with 9 PAX showing up ready to work.
- Tclaps to Donkey Kong for continuing to get the reps in while dealing with nagging injuries.
- Strong effort from Coal Miner’s Daughter (WD) on the 5 x 5 x 5. May be of Respect age but wouldn’t know it from the reps he completed out there on the track infield.
- Housekeeping may not have been leading the PAX on the Suicide Ladder but he just kept plugging along and worked through each round to complete each cycle.
- Dennis the Menace (YHC’s 2.0) got in a Double Down as he also participated in Rides for Kids at Colonel Francis Beatty Park. Has a few battle scars from spill he took on trails, but no worse for wear.
Announcements:
- F3 Dads begins 6/21 at Colonel Francis Beatty Park. All 2.0s, boys and girls, are invited/encouraged to attend. Header is leading the charge and looking for other dads to lead activities in the upcoming weeks. Will run through the end of summer.
- Pre-blast and sign up for October Mud Run is now posted on F3 website. Sign up as individual and Regional Qs will form teams later on. Looking to have 750 PAX post for this fall’s race.
- Anyone interested in fall BRR, contact Baracus. At least one team looking for additional runner or two as some have had to withdraw due to injury.
Like a day at the beach
25 men came to work today and got it done.
The Thang
Mosey across the street to the church parking lot.
COP
30 (Cadence) SSH
60-70 (Cadence) “toes in” calf raises
Partner up with similar speed individuals. And form two separate columns
Mosey back to the road. Column 1 races Column 2 in indian runs around the campus (Different Directions). First complete group back wins.
Loser- gets 20 burpees winner gets 10
Mosey over to the church and get in groups of threes. (Sand Bags await)
#1
P1- Run Around the Church with Sand Bag and finish up and down a flight of stairs
P2- Merkins Jacks until bag runner returns
P3- Carolina Dry Dock until bag runner returns
Repeat this (3 times) until everyone goes through the cycle
#2
P1- Run Around the Church with Sand Bag and finish up and down a flight of stairs
P2 and P3- rotate 20 yard partner drags until bag runner gets back
Repeat this (3 times) until everyone goes through the cycle
#4
Mosey over to the parking lot with sand bags. Here we did the same type things except the bag runner did suicides with the medians as turning points. Last turning point was the top of the hill. There were 3 turning points about 20 yards or so apart
P1- Suicide runs with bags
P2- Knee Tucks
P3- Ski Abs
Repeat this (3 times) until everyone goes through the cycle
#5
P1- Suicide runs with no bag
P2- Triceps Merkins
P3- Overhead Press with Sand Bag
Repeat this (3 times) until everyone goes through the cycle
Jail Break back to AO with all bags.
39 merkins to honor Alfs birthday
Our very own British puppy called YHC earlier this week to inform me that he was injured. He started talking about how he was worried about his Q on Friday. These were all attempts to get YHC to fill in which I was glad to do. It took a while though to get him to calm down. He just kept saying I am scared to Q on Friday.
There was a little mumble chatter during the warm up at the beginning of the calf raises but I began to see the grimaces once we got into the 50s. After that it was fairly subdued. T Claps to Busch, Alf and Good Hands for grabbing the 100lb punching bag even when there was 35lb sand bags left over. Over achievers. It was visible after a while that they got their monies worth. So did the bag apparently as the seams are all busted up.
It has been a few weeks since I have gotten out to Kevlar. I was glad I did it. Always hard work going on and lots of things to get into. Also, it’s nice to get the sand bags out to the PAX that don’t play on Saturdays. Thanks for letting me lead.
Baker’s Dozen or Black Cats?
28 hearty Pax posted to challenge the omen of Friday the 13th, eight of those showing up for bonus KB workout at 0500 ( or 0510 for some of us).
Should the Pax be afraid, or get a free donut? Read on …..
The Thang
Run loop to bus parking lot for COP
SSH x 25
Squat x 25
Merkins x 13
Imperial Walker x 13
13 Burpees
Run to front of school benches
Jump Ups x 13
Derkins x 13
Dips x 13
Rinse and Repeat
Mosey across 51, form 3 columns
Indian Run to Palantine Hill for 13’s
1 Squat at bottom, run up, 12 Burpees at top
2 Squats at bottom, 11 Burpees at top……
12 Squats at bottom, 1 Burpee at top
Indian Run back to school, dodge traffic for extra credit
Pusharama
Wide Arm, Regular, Diamond, Regular.
Repeat x 9 (Pax are rhythmically challenged)
Flutter x 13
LBC x 13
Run to Natatorium Hill
Bear Crawl half way up, Lunge Walk to top
Run to main lot with Jail Break
Moleskin
Awesome job by all this morning! Kudos to; Licorcycle for sporting a Ruck, FNG Vineyard (14YO) for hanging with the big dogs, and KB crew for doubling down. Some unlucky contestants toted Chelms aka Tater coupons. Mermaid and Madame Tussaud absolutely smoked the 13s on Palantine Hill. They probably looked even faster alongside YHC.
Mumble chatter and FEBA always positive feedback for a Q, glad you enjoyed the unlucky count on the hill –
Pusharama was an epic fail. I saw a guy doing this at a gym and wanted to steal it, but the Pax got all mixed up. #smokedbyPalantine Plan on seeing that, or similar version, again.
F3’s broad appeal was evident this morning by the 38 year range in ages from WB to WD. Keep spreading the word!
Announcements
CSAUP Olympics tomorrow morning at South Charlotte Middle 0600
F3 Pool Party tomorrow night at Candlewyck Clubhouse and Pool 1800 hr
Not too early to start thinking Mud Run
RIBEYE has spots open for BRR
GoRuck Light benefiting Charlotte Bridge Home August 9. Check web site.
Great send off by Chelms/Tater. Thanks brother-
Don’t be afraid of the Dark
At 5:30 on (and off) the Charlotte Christian campus 7 brave souls set forth for a Friday the 13th special edition of the Joust.
The Thang:
Jog to field: Karyoke, Lunge walk
Warm-up: Side Straddle Hops, Sumo Squats
Off Campus: Jump the fence, Grab a rock, Jog to Boyce Park
Rocky Shores: Squats, Clean-and-Press, One-legged squat and hold, Curl-and-Press, Merkins on Rock, People’s Chair (with partner)
Relay Races around the Bases/Making Rock Piles
Rocky Mary: Flutter, Dolly, Freddy Mercury, Russian Twist
Jog Home
Up and Under on the Stairs
Guest Q’s: Burpees (Lobster Roll), Imperial Walker (Mr. Brady), Hand Release Merkins (Blue Rhino)
Naked Moleskin:
It didn’t seem that muggy when we started. Evidentially it was a good morning to get wet and muddy though. I needed two towels on the way home to protect the car.
I figured Friday the 13th was a good day for a little extra fun. Boyce Park must be haunted by ghosts of inhabitants past. Pax seemed to be repetitively possessed by these souls in their sppoky mumble chatter. You had to be there to experience the true spine-tingling/bone-chilling/butt-clenching nature of such erie comments.
Bats (flying overhead) and Coyotes (at least their footprints) also joined us this morning.
A good time and hard work was had by all. Sprecial props to Baracus, Mr. Brady, and Big Top for jogging in to the workout. I noticed them walking home though.
Final Preblast – F3 Area51 CSAUP Olympics
The 1st Annual F3 Area 51 CSAUP Olympics are just over 24 hours away and it is going to be epic. There are events for all types, from the pencil armed runners, to the thick necked studs, to those clearly lacking good judgment. There is something for everyone. You owe it to yourself to compete for your chance at CSAUP glory!
Even if you are not fast, strong, or completely stupid, participation and mumblechatter is highly encouraged since this is bound to be an outrageous 1st, 2nd, and perhaps 3rd F opportunity.
Who: The PAX of Area 51 (F3 South Charlotte)
Where: South Charlotte Middle School (site of Fast Twitch and Death Valley)
When: June 14, 2014 from 6:00 – 8:00 am
Why: Do you even need a reason? It is a competition and it is CSAUP. Enough said.
Schedule of Events:
5:50 am – Arrive at South Charlotte Middle School and prepare yourself for mayhem
At 6:00 am sharp, Runstopper will be your Q for a warmup COP followed by the 1-mile run. The 1-mile run will be done in at least 2 heats. One will be the Clydesdales and the other the Thoroughbreds. Clydesdales will go first.
After the warmup and 1-mile race, the PAX will be split into 3 groups and will rotate through the Running, Strength, and CSAUP events as a group proceeding to the next set of events roughly every 25 minutes. YHC will have a whistle for signaling the time for groups to rotate to the next set of events.
The progression will be the following:
• Group 1: Running, Strength, CSAUP
• Group 2: Strength, CSAUP, Running
• Group 3: CSAUP, Running, Strength
Finals will be held at the end for all events except for the shot put and clean & press. If we are done early, we will do a crab walk race or another elimination type challenge.
Here is a map of the location of each event:
Here is a listing of the events in each category:
1) Running Events
a) 100 meter dash
b) 400 meter run
2) Feats of Strength
a) Shot put
b) KB clean and press competition (max in 2 min)
3) CSAUP Events
a) Loaded wheelbarrow push – 50 yds out and back
b) Hairburners race
4) Bonus Events (if time is available after finals)
a) Crab walk race
b) Up and At ‘Em (elimination challenge)
Rest up men and we will see you on Saturday!
Stars and bars
Anniversary Q and Pain was had by all
20 of Area 51’s finest decided to brave the crazy humidity to join YHC for a 1 year anniversary Q. Several also took up the offer to run into the work – YHC, Kirk, Hannible, Puddin Pop, and Mermaid for a half trip.
Thang:
Workout Explained
Disclaimer Given
Divided into teams of 3.
5:30 – G0!
Run as a team to round about in Teeter parking lot and back to AO – approximately 1.2 miles
Hit middle playground an complete 50 pull-ups as a team.
Then starts 3 man grinders.
Pax 1 – Front Playground: (5) double merkin burpees, (10) divebomb merkins, (15) jump squats
rinse and repeat and repeat until partner shows up to switch.
Pax 2 – Concession stand area: (5) double merkin burpees, (10) decline merkins, (15) sister mary katherines (per leg) rinse and repeat and repeat until partner shows up to switch.
Pax 3 – starts with Pax 1, runs to play ground and does 5 pull ups, then on to the concession stand area to switch with Pax 2. Then Pax 2 runs back thru the play ground, does 5 pull ups then on to switch with Pax 1.
Continue to rinse and repeat, doing 5 pulls up every time thru the playground until 6:10
Enough time for Mary
50 – LBCs in cadence
60 second elbow plank
25 – dollies in cadence
Mole Skin:
It’s an honor and a privilege to lead the pax. Thank you for the opportunity and thank you for joining YHC on the 1 year anniversary Q. YHC tried to provide a good picture of how much F3Nation has impacted YHC’s life over this past year, but as is the case after most workouts, YHC could barely work the voice recorder for COT. Also mumble chatter was at a minimum because everyone was getting after it and working hard from the beginning to the end. Also for those keeping score at home, we did approx 2.5 miles today.
IF you would have told YHC a year ago that this crazy morning workout group would have such a big impact on him, and his family he would have said no. Now, 1 year later and YHC can say that the men of F3 Nation have had a huge impact on who he is, as a dad, husband, friend, employee, etc. There are men across F3 Nation that YHC calls some of his closest friends – a lot actually, men who are willing to walk beside you thru life, not matter how hard or messy things may be. Iron Sharpens Iron is much more than just a saying on the back of a shirt, it is a way of life, one YHC has experienced first hand thanks to F3. YHC is excited to see where this speeding train will take us in the future.
Thanks Brother – AYE!!
Announcement:
Area 51 CASUP Olympics – Saturday 6/14 6:00 to 8:00 am South Charlotte Middle School
Area 51 Pool Party – Saturday 6/14 – don’t remember the times – someone shout them out in the comments below
Area 51 F3Dads – Saturday 6/21 – Francis Beatty Park at 9am
Metro F3 Dads – Saturday 6/14 – Freedom Park
Mud Run Post is out for Oct – read and sign-up. Was huge in April – lets make it bigger this time. Area 51 Mudrun Q is Gummy
When did it get so humid on the Peak??
16 fine men assembled together this morning to pour buckets… and I mean BUCKETS of sweat while climbing Peak51! YHC has been out of pocket for what has seemed an eternity… so it was great to be with the group this morning.
The Thang:
Mosey to church parking lot for COP:
SSH x 15
5 Burpees OYO
IW x 15
4 Burpees OYO
Slow Squats x 15
3 Burpees OYO
CDD x 10
2 Burpees OYO
Mountain Climber x 15
1 Burpee OYO
Suicide Lines in parking lot —
4 lines, then run to top of parking lot… same thing coming back
4 lines, then backwards run to top of parking lot… same thing coming back
4 lines, then lunge walk to top of parking lot… same thing coming back
Plank-o-rama when done
Mosey to Bus parking lot. Find a partner for 100’s:
Partner 1 starts called exercise, Partner 2 runs 50 yds out and back, then flapjack until you’ve completed 100 total:
1. Squats
2. Merkins
3. LBC
4. Jump Squats
Slow jog back to church parking lot… circle up:
1. Jack Webb — ladder to 5 and back down (crowd pleaser)
2. Flutter x 15
3. Dolly x 15
4. LBC x 15
5. Rosalita x 15
6. Freddie Mercury x 15
Return to base!
Moleskin:
There was a lot of heavy breathing, including YHC, but everyone did excellent! Great to be back with such a great group of men and brothers. Thanks for the great prayer by Sanka!
Announcements:
1. Young Life Mud Run date set for 9/20. Robin Hood will keep us posted on when registration begins.
2. F3 Dads begins Saturday June 21 at 9:00 at Col Beatty Park.
3. F3 Olympics/Convergence on Saturday morning @ 6:00 AM at South Charlotte Middle School, and F3 Area 51 Pool Party Saturday night at Candlewyck Community Pool. (Note: F3 Ascent and Area 51 will meet as normally scheduled on Saturday morning).
6-13 Compass Preblast
We will be discussing the following questions at Compass tomorrow morning. 6:30 am at the Arboretum Chick-Fil-A.
Read John 1:1-2
1. What does this passage say about the beginning of the story? Have you ever wondered what God did before he created the world?
2. What does it mean to say that we are relational? Do you consider yourself relational?
3. How and when have you felt a longing to belong (in your past or today)?
4. Do you feel like you’ve been invited into God’s story (already in motion) or are you trying to create your own story?
5. What can we do every day to feel more a part of God’s story?
Eat your Merlot
The Thang:
Warm up: Mosey one lap around the parking lot. Do plyometrics to the first goalpost then jog to the next goal post. Turn around and repeat: High knees, Butt kicks, Frankensteins, 50%, 75%, 100%.
The event: run one mile at your 5K pace down woodfox to the last entrance of Raintree country club. Run back to the last man and run back to the finish point as a group.
Mosey to the bottom of Raintree Ln. Run .3 miles and 62 feet up in elevation at one mile pace. Run back to the last man and run back to the top of the hill as a group.
Walk down to the bottom of Four Mile Creek Rd. Break up into two waves of eight. AYG to the top of the hill. Walk back down and repeat.
Indian run as two groups back down to the bottom of the hill on Raintree Ln. Repeat distance at one mile pace to the top.
Walk down to the bottom of Four Mile Creek Rd. AYG again.
Indian run down in two groups to the bottom of the hill on Raintree Ln.
Run back to the corner of Strawberry Hill and Woodfox (1 mile) at 5K pace. No man left behind.
Say goodbye to Wolfman and run down to the track for sprints.
Break up into groups of three: 100m relays although as Haze pointed out we may have only been doing 90m of relays. Partner one runs 100m to partner two who runs back to partner three. You continue doing this six times.
Mosey up the parking lot for a one lap warm down.
Moleskin:
Despite the humidity the Pax stepped up the challenge. There were a lot of great efforts out there today. The Muthership must have been too much for Spakler because he fartsacked. I hope that is not a precursor to the BRR teammate. It was great seeing many teammates and competitors out this morning that are participating in the BRR.
Haze looked particularly fast and Mr. Brady was either nipping at his heels or leading. Strong effort. Mall cop must not have heard the part about we are doing 100m until the end of the workout becasue he was flying on the first round. For some reason he visited the infield for brief internal talk about if he should or should not show us his dinner and Merlot from last night. Luckily for us he handled it well.
Great encouragement by everyone and it was a pleasure leading the Pax.
Announcements:
F3 festival this upcoming Saturday. Ride for the kids with Farside at 9:00 on Saturday at Francis Beatty Park. Sign up for #Impact to volunteer some time over the summer for a good cause. Congrats to Area 51 for helping Billingsville win $10,000 last weekend.
I believe that is all.
posted on behalf of Frasier