Finiding your animal spirit
YHC painstakingly took voice recorder notes of Pax names and announcements and then promptly deleted the recording. Many thanks to The Stand Pax who came up with all 28 names. Sound off in comments about announcements. On to the show!
28 of A51’s brethren forsook the fartsack this morning to take a trip both body and mind to find their true animal spirit. YHC was their guide and intended not to disappoint. (9 crazy animals showed up early for some Kettle “Ball” Bell warmups)
MWP (mosey with pain)
Run about 200 meters, give or take, and settle in for an exercise IC x 33, get back on the horse and mosey some more, exercise, mosey, exercise… you get the picture.
- Side Straddle Hop
- Imperial Walkers
- Merkins (Q-failure was imminent)
- Squats
The thang – Ark loader with tribute – Aquatics center. Partner up, P1 perform animal exercise for 5 parking spaces, 12 tribute exercises, 5 more spots, 11 tribute, last 5 spots, 10 tribute. Run back to partner, Flip flop exercises. P2 does tribute exercise x 33 till P1 gets back. Plank till all are done.
- Bear crawl, cdd (12, 11, 10)
- Bunny hop, bombs jacks/star jacks
- Duck walk, jump squats
- Crab walk, Russian twist
- Dragon walk, merkins
YHC’s goal was to inflict maximum muscle failure. Mission accomplished. With arm’s, legs and core smoked we took a stroll next door to check into hospice care, and meet with Mary.
YHC asked Chelms what his fav Mary was, his reply “______ , uh I don’t have one”. Turning to contestant #2 (Purple Haze), he answered, “Alternating speed Freddie Mercury’s.” Good choice my friend.
Mary
- Alt Speed Freddie Mercury – IC x 33
- LBC – IC x 33
- Flutter – IC x 33
- Heels to Heaven – IC x 33 (crowd pleaser)
Get em up and mosey back to shovel flag. WAIT! I still have 2 minutes and we havn’t done any Burpees. WHAT!!!
Grab your partner and get to 33 Burpees any way you can.
Moleskin
Although it may seem like a special theme was present in 33, there was none. YHC is 33 and has been for about 9 months. YHC did just mark Memorial Day as 1 year F3 strong. For all you sports fans out there keeping track. The Pax hit anywhere from 600-650 exercises this morning. Plenty of mumblechatter from the usual suspects. After learning the theme, many tried Q-jacking to lessen the beat down. C’mon Son! Merkins IC x 33 was more than difficult, and YHC was chastised multiple times during the work to see if he had what it takes. Fortunately for YHC, a garbage trunk came danger close to our AP and we held at 28. With the “danger” past, we continued on. Nothing like stopping and having to start up again. Ark Loader never disappoints. From the looks of it, Hannibal is a Crab, Cane, Checkpoint and PH are Bears, Runstopper is a Dragon (understandably so), Fraiser and a few more to my right were Bunnies, and Chelms turned out to be a Monkey (wait, did we do Monkey Humpers?) Sadly, YHC is still an Udder. I suppose there are worse things.
Strong work from a remarkable group of men. Many thanks in letting me lead you around our little chunk of A51. Thanks for Hops taking us out in BOM.
Thanks also to the Groundskeeper who gave us the stank-eye as we exited the parking lot. He was eager to get his shipment of sod.
Announcements
Billingsville 5K tomorrow. Help the school win 10K. See site for PreBlast
Summer volunteer opportunities – See Chelms for more info
A51 CSAUP Olympics 6/14 – 6am?
A51 Pool Party 6/14 – See site for details
Final KB Clinic – Putting It All Together
In the first two sessions, you’ve learned the fundamental technical components of the swing, clean, press, snatch and get up.
For the 3rd and final session, Byron will show you how to put it all together in a balanced workout, with a discussion and of the differences between conditioning, heavy, and technical workouts.
We’ll put it into practice with a short but intense workout and wrap up with a time for Q&A. Bring all of your bells tomorrow, even the light ones. There may be get ups. Just sayin’.
0600 – 0650 at The Rock (Calvary).
EPIC 2nd Annual Schools Out / Summer’s In Pool Party
Epic.
ep·ic adjective \ˈe-pik\
a: telling a story about a hero or about exciting events or adventures
b: extending beyond the usual or ordinary especially in size or scope
Runstopper is right; this is gonna be epic!
The Thang:
Candlewyck has once again answered the EH by agreeing to host Area 51’s 2nd Annual pool party (some folks never learn), and the conditions look perfect.
Saturday, June 14, 6:00 – 9:00 p.m.
- CSAUP Olympics that morning – awards at the pool party
- Good Food
- Saltwater Pool (don’t forget your swimsuits!)
- Playground for the Kids (or pullups for the pax)
- Basketball Court (bring balls, if you like)
- And, Sandpit Volleyball Court for an epic rematch against the home team
COP:
Hard Commits (HCs) are needed by the Pax asap – not later than Monday, June 9! Click here to HC.
Cost is only $10 per family.
Each family is to bring a dish, according to last name:
- A – L: main dish
- M – S: side dish
- T – Z: dessert
BYOB – no bottles or glass, please!
A few large coolers with ice would be nice for shared use, so please bring one if you can.
Bring cornhole & other games if you have ’em.
Bring Shovel Flags!
Also, please comment below if you can help with post-party clean up!
COT
Moleskin:
TBW (To Be Written, as we know it’ll be…epic)
I’m sure I’ve forgotten to list something you need to know, so sound off in the comments. Aye!
Joust EMBE Edition
Posted for 1st time Q- Mr Brady (well done today)
“EMBE” – Early Morning Bug Eaters
The mumble chatter at this morning’s workout devolved into a discussion on the consumption of small insects. It turns out Uncle Leo is a bit of a sommelier when it comes to bugs. He prefers the musty, earthen bouquet of lighting bugs well-aged in a mason jar. Baracus keeps a more “all natural” approach and eats his straight out the air.
Some time was also spent on a scientific investigation into the origin of little black bits of ground rubber from the synthetic turf that cling to sweaty skin. They are “Dingle Berries”, of the genus “Annoying”, from Latin for “I’ve got tiny balls in my shorts again”.
We also did some exercising:
20 SSH
20 IW
Holding a squat while doing arm circles: 20 front rotation, 20 back rotation
20 Dollies
½ Mile Indian Run
Cumberland County Viaducts, 20 each side
Suicides with a bear crawl return leg
25 Heels to Heaven
10 trips up Grandmother mountain. Merkins at the top and Flutters at the bottom.
20 Windmills
20 Jump Squats
10 Merkins
Walking Lunges
Jail Break back to the parking lot.
20 IW
20 SSH
LBC’s to finish it up.
COT
Announcements:
The Bear in NoCo this Sat
June 14th- CSAUP olymipics and Pool Party that evening (look for Evite in weekly email)
June 21st- F3 Dads starts
How about some hills and a bit of Murph?
13 of Area 51’s finest, including 2 FNGs, ignored the fartsack and made their way to Peak 51.
The Thang:
COP
- SSH x 25
- Merkins x 15
- IW x 20
- Peter Parker x 15
Mosey to the building for circuit work
- CCD x 10
- Dips x 15
- LBCs x 20
- Repeato
Run to the Hills
Mosey to the hill behind the baseball field and partner up
Round 1
- Partner 1 bear crawl up & run down
- Partner 2 Jump Squats
- Flap Jack
Round 2
- Partner 1 Lunge Walk up & run down
- Partner 2 Mountain Climbers
- Flap Jack
Round 3
- Partner 1 Run up & run down
- Partner 2 Freddy Mercury
- Flap Jack
Round 4
- Partner 1 Bear Crawl up & run down
- Partner 2 Parker Peter
- Flapjack
The Playground
Mosey to the track and playground area for a partial-Murph circuit.
- Run a lap around the track and then complete the following exercises and complete 4 rounds in total.
- 10 Pull Ups
- 15 Merkins
- 20 Squats
Complete 4 rounds in total
Mosey to parking lot for Mary
- Rosalita x 15
- 5 Burpee OYO
- Dolly’s x 10
The Moleskin:
- Solid work by the PAX today, the #Peak51 crew is bringing it each week
- YHC loved the mumble chatter by one of the PAX something about not liking the way YHC looked at the hill
- Passport kept mentioning not having it today but he seemed to be moving around the track pretty well #I’llHaveWhatHe’sHaving
- Thanks again for the opportunity to lead
- Sound off with anything I may have missed
Announcements:
- F3 Dads each Saturday during the summer at Colonel Francis Beatty Park starting 6/21
- 2nd Annual F3 Dads Camp at Camp Thunderbird August 15-17 http://f3nation.com/2014/05/28/2nd-annual-f3-camp/
- Spearhead 1 Year Anniversary Custom Go Ruck Light benefitting Charlotte Bridge Home August 8th -9th https://www.facebook.com/events/289964744503744
PREBLAST: SPEARHEAD goes GEAR…No Ruck, No Problem
Tomorrow morning, SPEARHEAD is shaking things up and going GEAR. If you don’t have a Ruck,no problem. If you want to get a totally different, challenging and effective workout, come out to Carmel Middle School (Bus Lot on the left). Launch time is 05:30 – Promptly.
We hope to see some new faces and it will not disappoint.
Respectfully,
The Hoff
If you giveth, you better be able to taketh
2 pax for pre KB and 15 more showed for the main dish at #F3RebelYell.
The Thang
Mosey in front of movie theatre
COP
25 SSH
Stretch the hammies and quads while Q gives the disclaimer
25 IW
Mosey to Murderhorn (becoming a fan favorite)
Pyramid – run the Murderhorn down and back and perform exercise
10 jump squats
20 jumping lunges
30 deep squat
40 bear humpers
100 calf raises
40 CDD’s
30 wide arm merkins
20 regular merkins
Out of time – mosey back to car
COT
~ 3.7 miles – all hill
Moleskin
Just as YHC was laying his head down on his pillow last night, the phone started going off crazy with texts. Some talk about telling some folks to keep their shirts on and then the unthinkable. Hazing the following morning Q. Wow. Balls. Couldn’t sleep. Actually dreamt about it. Woke up with a deep dark hatred in my heart which exploded on the unlucky pax. Murderhorn it would be. For. The. Entire. Time. Sorry to the site FNG’s Gummy and Sunrise although they both impressed with their effort. Blame Purple Haze. He was all boozed up last night firing off beligerent texts.
Splinter is becoming quite the runner as he led the Pax most of the time. Purple Haze, Boomer Sooner and Hairball stayed pretty close. Radar went out the gates hot again. Only to slow down substantially. YHC just hung in the middle if for only to keep notes on everyone – atleast that is how I saw it. Philmont must have mugged some old lady in the neighborhood as he arrived at COT with someone’s debit card and reading glasses.
No matter how you slice it, that hill is murderous. It has become YHC’s favorite displeasure. Honored to lead and look forward to do so again soon.
Thank you to our site chaplain for the send off. #strong
Showing Off the Maul
A lucky 13 came out to The Maul this week, including one FNG – now “JR” – and one PAX new to The Maul – Stone Cold. With that in mind, we made sure they both saw all the place has to offer.
The Thang:
Mosey to parking lot for warm-up: 30 SSH, 20 IW, and 20 mountain climbers (all IC).
Pyramid of burpees: 2, 4, 6, 8, 10, 8, 6, 4, 2. In between each set was an exercise: Merkins X10 IC, Squats X 10 IC, LBCs X 20 IC, Diamond Merkins X 15, One long lap around Target building (est. 600M), 10 jump squats, 20 mason twists (IC), 15 Carolina Dry Docks.
Mosey to fountains to see the sun rise and hear the Vegas-style soft rock music. Beautiful.
15 dips, 20 step ups, 15 decline merkins, 20 flutters. Rinse and repeat.
Mosey to everyone’s favorite hill, i.e. the big one. Partner 1 bear crawl to the top and do 10 merkins. Partner 2 = dollies. Flapjack.
Mosey to smaller hill. Run up backwards, 5 squats, jog down, 10 merkins, repeat.
Mary: Rosalita x 20, slow bicycle x 15, merkins x 10, hold plank, merkins x 5, protractor (lead by Mic Check, with 10 counts from various PAX).
It was a grueling protractor and it has to be said that YHC let his feet touch the ground and Haggis called me out for it. #embarrassment. But that’s what it’s about sometimes… iron sharpens iron. I’ll keep ’em up next time.
Announcements: F3 Dads in June, F3 Olympics and Pool Party 6/14. Stone Cold also announced that F3 Charlotte North is holding what they call “The Bear” this weekend. Basically a long run between their various workout sites with some exercises at each site. A good thing to participate in and maybe something for AREA 51 to consider???
11 – It’s one louder
Hopefully everyone gets the reference, even if you haven’t seen “This is Spinal Tap”, which I recommend. Watch the clip. Also, 12 (13?) of us did turn it up to 11 on this hot, muggy morning – perfect day to cut back on the running and sweat it out at the jungle gym.
The Thang:
Partner up and run to HT and back (+/- 1 mile)
Partner 1: 1 pull up, 2 merkins, 3 LBCs
Partner 2: AMRAP mountain climbers
Flapjack with each partner performing exercises up to 11 (1/2/3, 2/4/6, 3/6/9…11/22/33)
Run to HT and back +/- 1 mile and continue the ladder back down
Partner 1: 10 pull ups, 20 merkins, 30 LBCs
Partner 2: AMRAP squats
Flapjack on the way back down the ladder (9/18/27, 8/16/24…until time).
COT
Moleskine:
I’m told that confession is good for the soul, so I just want to get this out there: I didn’t have a moleskine today, and in fact, I don’t even own a moleskine. There. I said it.
We also didn’t get all the way back down the ladder. Everyone completed to the top of the ladder (up through 11) and the 2nd mile run, and most got somewhere back down the ladder. Pax completed somewhere around +/- 2 miles, 66-100 pull ups, 132-200 merkins, 198-300 LBCs.
I consider pull ups the great equalizer exercise: strength vs body weight. Country Livin’ was knocking them out and with decent form on #10. That’s tough to maintain. Good work!
We found DK, I think, when we arrived back at OP from the first mile. He went solo up the ladder and then vanished. I’m still not sure he was really there. He and Bushwood got partnered up back at the playground, and then Bushwood flew through the ladder up. Well done!
The humidity didn’t help anyone this morning with what is a tough workout. This was my first non-core F3 workout a little over a year ago at WIB. I never heard the phrase “modify as needed” that day, but I didn’t have a choice. I’ve done this workout a couple of times since then, and it doesn’t get easier. That’s why I keep coming back to it. It stays the same, but hopefully you get stronger.
I hope that everyone got something out of today and enjoyed the style of this. WIB-style workouts are typically love’em or hate’em.
If this was your first – yes, they are normally simple and repetitive, often with partners. Yes, it pays to read the pre-blast. And yes, it is up to you to push yourself – either to your own standards / abilities or to keep up (compete) with the guy next to you. That latter one is typically where I land. My 2nd WIB I was paired up with Sauerkraut. “Unequally yoked” may be putting it mildly, but as I struggled to make it through, he pushed me to try harder and do more than I would have otherwise. He completed all 240 decline merkins that day, while I did not…but I did more than I would have without him, which is why I like this style.
Iron sharpening iron.
If you were there this morning, feel free to sound off in the comments with your thoughts.
Preblast Joust- Mr. Brady’s first Q
Come on out to Joust- Charlotte Christian School-tomorrow 0530 launch for the inaugural Q of one of the most famous architect of our time, Mr. Brady! He assures YHC that he has designed something even a Lobster Roll will enjoy….perhaps something built on the side of a Grandma Mountain? or something painful on the astro turf? You’ve got to post to find out. See ya in the gloom.
Also, join us for 3rd F Compass at Chick-Fila Arbo 0630 as Saltlick leads us in finishing Limitless Life by Derwin Grey. The next book we will discuss is Epic by John Elderidge. This should be a good one for the summer.