31 of Area 51’s finest denied the fartsack to get their mid-week downPAINment. The Gopher didn’t disappointed.
COP:
The Thang:
-Team up in groups of 4.
-Man A&B runs to football field and one lap around track then back to transition area. Man C&D runs down steps to baseball field and completes 20 each of: dips, modified pull ups, CDD’s, LBC’s then runs back to transition area where each team completes a total of 40 burpees (divided up at each team’s discretion). Flapjack. Continue cycle for 40 minutes.
-1 MOM led by Stone Cold: Dollys x 20
Moleskin:
Announcements:
21 of South Charlotte’s finest mustered at 0530 for an early humpday beatdown.
The Thang:
Following disclaimer, 10 burpees OYO
Mosey to parking lot near 51 for warm-up (SSH, IW, Slow Squats, Mountain Climbers – all x25)
Mosey to end of the parking lot for the Beast (3 way points each direction, 6x called exercise at each. Exercises: Merkins, Diamond Merkins, LBCs, Jump Squats, Lunges, Burpees)
Mosey to wall by concession stand for Peoples Chair (30 seconds arms by sides, 30 seconds arms straight out front, 15 shoulder presses in cadence). Rinse and Repeat.
Mosey to Baseball Field rock pile. Partner up, and each groups chooses a manly rock for Partner Chase around Church building. Partner #1 runs with rock while partner #2 does 10 merkins, then runs to catch partner #1. When caught, flapjack.
After returning rocks to their homes, mosey home.
10 burpees OYO, followed by Mary (LBCs (x25) and Flutter (x25))
Closed with COT & BOM
Moleskin:
Great work this morning by all the pax, particularly the group of new guys that just started Monday – Big Top, Bushwood, and Simba (back for more pain already) and the 2 FNGs, Kevin Icard (Swanson) and Derek Rogers (Steinbrenner). I was concerned that the burpees at the end of the beast would take out some of the pax, but all powered through VERY strongly and are better for it. YHC was going clearly going through O2 depravation himself when I couldn’t get the cadence count straight for the shoulder presses in the People’s Chair work – thanks for saving me Baracus (the A-Team sticks together). YHC also took the limited mumble chatter and periodic groans as a sign the the pax were getting their heart rates up and burning some calories. It’s always an honor to lead this fine group of men – thank you for the opportunity.
Announcements:
Bus leaves for Mud Run from South Charlotte Middle at 0500 Saturday (be there by 0445). If you haven’t paid, do so. More info can be found on the website.
Convergences this weekend. Day Zero, Ascent, Stonehenge meeting at The Rock on Saturday 0700. Area 51 converging with Outland at McKee Rd Elementary.
12 gentlemen came to the Maul to help celebrate my 1 year anniversary. I decided to bring back some of my favorite exercises over the past year. Add in a weight plate and you have yourself one tough morning.
Perhaps out group was small, but this morning’s PAX showed the heart and effort of 30 lesser men in Charlotte still abed on this cool, spring morning.
THE THANG:
Co-Q John Deere started off in the COP:
15 Merkins
20 SSH
10 Merkins
20 IW
15 Merkins
15 Windmills
10 Merkins
25 LBC
10 Merkins
10 Burpees OYO
10 Merkins
Gather at the goal line for the Shawshank Shimmy to the 30 yard line. Everyone planks to form a tunnel. Guy at the goal line shimmies or crawls through the tunnel and planks at the end. Next guy in line crawls through. Repeat until somebody sees open gloom at the 30 yard line. Also known on the Providence Day field turf as the Carpet Burn Crawl.
Suicides to the 10, 20, 30 40, 50. Plank.
Bear crawl to the 10; crab walk back.
Bear crawl to the 20; crab walk back.
25 Jump squats.
Co-Q: 50 Shades
Partner up: wheelbarrow 100 yards, switching every 10.
60 Second elbow plankorama.
Partner carry 100 yards, switching at the 50 yard line.
People’s chair while YHC explains Catch Me if You Can. Partner 1 begins a lap while partner 2 does called exercise. Partner 2 then catches up to partner 1 and partner 1 does the exercise. Repeat until lap is complete. While we were all just sitting around on that wall we did 20 air presses too.
Catch Me If You Can. Lap 1: 10 Merkins. Lap 2: 10 Jump Squats
People’s Chair w 25 air presses
Lap 3: 10 Carolina Dry Docks
60 second elbow plankorama.
25 dips OYO; Jailbreak to COT.
MOLESKIN:
Not much mumblechatter from the PAX. Everyone had their back into it. Announcements were light. Tesla’s prayer was strong. We all vowed to do it again. And we will.
14 Pax were properly disclaimed as the watches hit 5:15 so off we went…Bugeater rolled in on two wheels for our 15 as we circled up for a quick warm up before we hit the road for a full hour of fast twitch fun.
THE THANG
SSHX40 IN CADENCE
MOUNTAIN CLIMBERS X 40 IN CADENCE
Run along 51 to Mcalpine Elementary Lot (appox 2.25) miles at or around 5k Pace. In order to keep the group somewhat together everyone heads to the back of the line at four intersections along the way.
Once at McAlpine – commence with failure inducing upper body, Core, and Lower Body circuit training. No rest for OF wary
3 SETS OF THE FOLLOWING 3 EXERCISES
DECLINE MERKINS X 30
DIPS X 30
INCLINE MERKINS X30
3 SETS OF THE FOLLOWING 3 EXERCISES
LBC X30
KNEES TO CHEST X 30
FLUTTER X 30
3 SETS OF THE FOLLOWING 3 EXERCISES
SQUATS TO BENCH X 30
STEP UPS X 30
ONE LEGGED SQUATS X 30
Run back to SCMS with same 4 stops along the way.
Moleskin
Having run this course back in January during the polar vortex 8 degree morning I thought we should try it again having a full hour. We went a few minutes over last time around, but that must have been the 4 layers giant puffy coats and 20 mph winds. Surely we’d have plenty of time to throw in a few extra circuits…turns out I went over again. Sorry guys for taking it into OT, but I hope everyone enjoyed themselves. The pace down to McAlpine was blistering and I’d say folks are ready for the MudRun at this point. Frasier, an incognito HBee, Intel, Jamboree and others were really pushing the pace this morning. TR, Chelms, Soul Glow, Bug, Slim Fast, Cheese Curd, Runstopper and Hannibal were flying up and down 51 as well. We had an FNG in our midst for a not so FNG friendly workout this morning – welcome Steve Thompson – WATERSEAL. I’d like to thank Purple Haze for partnering up with Waterseal and making sure he reached our destination t claps brother. Serious iron sharpening going on out there this morning. The circuits were brutal as muscle failure was occurring almost immediately on the upper body sets and the Pax was nudging for an audible on the 3rd set. I conceded only to add the final set of upper body before we headed back up 51. The pax racked up anywhere between 5 and 5.5 miles today.
Slimfast announced a new Moderate Intensity workout to begin soon on Thursdays at Matthews Elementary – details to follow on the weekly emails.
Best of luck to all participating in the MudRun. As always, an honor to lead and a pleasure to workout with the men of area51.
Fletch
We get so many PAX every week now at Bagpipe, Q thought it best to partner up and spread people out. Otherwise, we don’t all fit on the wall at Lochness anymore!
The Thang:
Mosey to lower parking lot for warm-up:
SSH x 30, Mountain Climbers x 20, Backward lunges x 10, Merkins x 15 (all IC)
Head to Lochness for three sets of alternating exercises.
Set 1: P1 lap around lake, P2 alternate 15 decline merkins and 15 squats until P1 back. Flapjack. Set 2: P1 lap around lake, P2 alternate 15 dips and 10 jump ups until P2 back. Flapjack.
Set 3: P1 lap around lake, P2 alternate 10 burpees and 20 LBCs until P2 back. Flapjack.
Mosey around to another parking lot for more alternating sets.
Set 1: P1 bearcrawl across lot, P2 flutters until P1 crosses. Flapjack.
Set 2: P1 lunge walk across lot, P2 dollies until P1 crosses. Flapjack.
Set 3: P1 broad jump across lot, P2 mason twists until P1 crosses. Flapjack.
Sprints! Alternate with partner, who does merkins until partner gets back (3X).
More Mary: Heels to Heaven x 15, Rosalita x 20 IC, LBCs, x 20 IC, Mason Twists x 15 IC. Planks.
Mosey back toward launch. Enough time for more so: 10 jump squats, series of planks.
Announcements:
New workout coming on Tuesdays in the coming weeks. Bratwurst will lead a running workout similar to SIB. Will launch same time and place as Bagpipe so PAX will have the option each week. Awesome idea!
Two additional workouts coming as well. One at Marvin Ridge Elementary to launch on Wednesdays, another to launch on Thursday’s and be more of a moderate intensity workout. Site TBD. Contact Skywalker with questions.
Enjoyed the hard work today fellas. Thanks for pushing each other and making the most of it. -SP
27 pax ventured out of the shadows for a good dose of Skunk Works with a country twist.
THE THANG
SSH X 15
Merkin X 15
KB Curls X 15
Mozy to driveway:
Partner up(same weight) & prep. for farmer carry. Running & 7 burpees.
Finish at Lot:
Hold onto partners!!!
Bottom of hill: called exercise
Other:Running
100 between both
Set #1 Abs:
Lou Ganis(sp?) X 100
Set #2 Biceps:
KB Curls X 100
Set #3 Triceps:
Skull crushers X 100
Set #4 Chest:
Merkins (on KBs if brave) X 100
Set #5 Shoulders:
Presses X 100
Run up hill backward
Set #6 Legs:
Goblet KB Squat X 100
Run up hill backward
Mozy back to Flag Pole:
•Press/curl jack webb. 1 press/4 curls to 5/20.
•15 Mountain Climbers
•Press/curl jack webb. 1 press/4 curls from 5/20 down to 1/4.
MOLESKIN (OR RACOON SKIN)
IMO everyone should Q a workout within 3-6 months of coming as a FNG. When I was asked to Q last week I almost wet my pants. I never finish near the front of the pack, I usually have no clue who anyone else is & as soon as the workout is over I’m ready to leave. But Q-ing changed that today. My adrenaline kicked in about 2:30 this morning & I couldn’t sleep for fear of fart sacking on the day I was called to Q. It’s a healthy weight placed on the shoulders of the Q as I knew I had to push 20-30 men who were more fit, experienced & my elder. While Q-ing today I didn’t get out of breath, or fatigued once. I’m sure it’ll catch up to me around 9:00am or so. But I felt like I was able to lead men. And sure, it’s only a workout but that translates. If I can lead men at 5:30am through a workout that I can typically barely complete myself, I instantly feel equipped to lead my family better. I instantly feel like I can be a better leader in my work place. And I feel that I can lead better for Christ.
So thanks so much for the opportunity to Q this morning. I can’t wait for the next time. And I also can’t wait to not be able to feel my arms around 9:00am this morning when the adrenaline wears off.
Country Livin’
18 strong men who didn’t know how to spell Fart Sac, made it out in the gloom this rainy morning for a beat down.
The Thang:
Warm up:
Mosey around the parking lot, and then circle up
25 X SSH
20 X IW
20 X slow squats
10 X Merkins
20 X MC
Then the stroll to the park would begin, head out to 51 and jog to Davie Park
With three stops on the way
The first stop 10 X Merkins
Second 10 X merkins
Third 10 X Carolina Dry Docks
Peoples chair at the latrines until the whole pac arrives
Mosey to play ground
10 X pullup, 10 X Derkins, 10 X step ups, and then a lap around the parking lot
Repeat, Plank until everyone is done
Mary: 20 X LBC, 15 X Dollies
10 X Pullups, 10 X Squats, 10 X Carolina Dry Docks, and then a lap around the parking lot
Repeat, Plank until everyone is done
Mary: 15 X Flutter, 15 X rosalita, 15 X Freddy Mercury
Mosey back from Davie Park to South Charlotte Middle school
Young Love leads some circling lunge walks with 10 count squat breaks:
Moleskin:
Job well done today pac, rather large group this morning, I thought we would be in for a light crowd with it being cold and rainy. Nice to see 18 men get out there this morning especially head locking 5 new FNGS Big Top, Clunken, Simba, Bushwood, and Tater Chip, as well as a few FNGs to base camp. Welcome to you all and thanks for the honor of letting me lead this morning, always a pleasure.
Announcements:
Mud run this weekend, pay if you have not paid
New base camp starting up on Thursdays lead by Slimfast and Geraldo
The Thang
-Warm Up: SSH / Imperial Walker / Squat / Incline Merkins
-Lunge Walk X 2, with merkins at turnaround
-30 pull ups [done in five sets… 10, 8, 6, 4, 2]
-Decline Merkins / Dips / Squats
-1/4 mile race; 14/mile recovery; 1/4 mile race; 1/4 mile recovery
-LBCs / Flutter / Dolly / LBCs
-10 pull ups
-People’s Chair / Lap Around Track / Decline Merkins
-10 pull ups
-Carolina Dry Dock
-Plank
-Merkins Medley
Moleskin
“Hello Peter, whats happening? Ummm, I’m gonna need you to go ahead [Wiggle] tomorrow. So if you could be here around [5:30 am] that would be great, mmmk… oh oh! and I almost forgot ahh, I’m also gonna need you to go ahead and [Wiggle next week] too, kay. We ahh lost some people this week and ah, we sorta need to play catch up.”
5:30 am – corner of Foxcroft and Rothwood. Slacker pace…
** Bill Lumbergh, Office Space