PREBLAST – Area 51 Mud Run Time Trials 2/15/2014
The Area 51 Mud Run Time Trial Day is ON as Scheduled
- With recent snow, sleet and ice, as well as rain expected overnight, prepare to get wet and muddy! Bring a towel and change of clothes.
- Parking lot at Sun Valley Middle School might be icy. Alternate parking is available at Sun Valley High School.
- Meet at the shovel flag to launch at 0700
On Saturday, February 15, Area 51 will hold a mud run time trial and obstacle course training at Outland. The thought here is to provide an endurance based workout with a good amount or running and pain stations. If you’re signed up for the mud run, try to post with your team. If you’re whole team cannot be there, come anyway. If you’re not part of a Mud Run team, come out & run to be paired with unaligned PAX of similar fitness level. Or just come out to get a taste of what the Mud Run is all about.
- § Who: All PAX are welcome. Post with your mud run teammates if possible. If not, come anyway.
- § What: Mud Run training day
- § Where: Outland (Indian Trail: Sun Valley Middle School) Click here for map: Outland
- § When: Saturday, 2/15/2014 at 7:00 am (get there early to stretch and warm-up)
- § Why: Endurance training to help prepare us for the mud run in April
There will be a coffeeteria afterward at Starbucks just down the street.
Email Stagecoach (tj.zitney@gmail.com) with any questions.
Frosty V-Day
4 Brave pax fought their way out of the fart sack to post this morning. YHC warmed up on his own by freeing a sad clown’s car from grips of the snow and ice.
The Thang:
Hops, PH, and YHC started the down painment in the main parking lot.
SSHs- 20
Imperial Walkers-25
Mighty Mite rolled in late taking a lap around the stadium before he found the pax
Squats-20
10 Burpees on your own
Mosey to the benches
Dips-15
Mosey to the front to find picnic table area a sheet of ice and chose to 10 Burpees on your own in the drive.
Mosey to back for some bear crawls and crab walks followed with a little plan-o-rama.
Mosey to the East parking lot
SSHs-20
Squats-20
Flutters-20 Hold 6″ for Hops ten count
Rosalitas-25 Hold 6″ for Mighty Mite long ten count
Bicycle-20 recover
Bear craw from one light pole to the other
Crab walk back
10 Burpees on your own. This is where YHC really started to fall behind and needed a ten count from PH.
Mosey to the lower field for 10 burpees on your own
Bear crawl up the hill and backwards bear crawl down ten Merkins at the bottom.
Rinse and repeat.
LBCs- 25
Bear crawl up the hill and backwards bear crawl down ten Merkins at the bottom.
Rinse and repeat.
Carolina Dry Docks-20
Mosey to the main parking lot
Bear crawl up hill crab walk down.
Rinse and repeat.
Squats-20
Dollies-25
Heels to Heaven-15
Imperial Walkers-25
Hand release Merkins-15
YHC may have called it a few minutes early, but nobody complained.
Very short COT with one 4 pax.
Discussion began about where to get breakfast and 2F. Unfortunately Mighty Mite had to remind YHC to close with the ball of man.
The Q was obviously winging it this morning, not knowing what the conditions were going to allow. It was great to get out of the house and get some 1st and 2nd F. Very humbling for the Q to come in last for most exercises #onmywayback.
Aye!
Hardcore in the snow
12 brothers stepped out into the ice and snow this am not really knowing what to expect. 2 rucked in 6.1 miles – 2 rucked in 3.3 miles and 8 showed up for a pre kettle bell workout @ 0500. Strong work.
COP – (25) SSH, (20) IW, (20) slow squats
Bring the circle in a bit and we did 3 merkins and then everyone rotated left to our neighbors position and did 3 more merkins. Rotated clockwise till we got back to our starting point.
Grab a partner – one partner ran around the track while the other partner did an exercise. Flap Jack after each exercise… The exercises went like this…
Carolina Dry Docks, Stagger merkins, Reg Merkins
Flutter w KB press, Louganis w KB, LBC’s
Calf raises, slow squats w KB, Burpees
Diamond merkins, Stagger arm merkins, wide arm merkins
Rock Hopper, Heels to Heaven, LBC’s
Good work! Bring it in for Prayer
Its Valentines Day and unfortunately the two visuals i left with today were how Bull Dog carries his pill in his pocket (Dr. Dre would not approve) and how Radar brushes his teeth in the mornings w his red head lamp.
PreBlast: Joust to converge with Kevlar 2-14-14 at CDS
Brothers, we are going to converge Joust with Kevlar tomorrow at Covenant Day School. Header and Mall cop are set to Q a V-day beatdown. Get out if you can and get rid of cabin fever. Drive safe.
True Snow day- Snow and playground equipment
Planting the virtual flag, YHC was not knowing what kinds of #’s (if any) to expect this AM. Pleasantly surprised to see one car in the parking lot, perhaps after having some morning “donuts” and the remainder of the pax came in by foot. Eventually, we settled on 5 total, with Bug Eater needing a few more minutes and joining us on the warm up run
The Thang:
Warm up run around the fields, just trying to see what conditions were. If I had to describe it, it was like running in the surf or the sand. With each step, you sunk through the ice layer so running was a bit different today.
SHH…Snow angles x 80
IW x 20
Seal Jack drops- each member calls drop x 2 rounds
Fast feet/ high knee drops- each member calls drop x 2 rounds
Mosey to playground equipment
2 rounds total / 80 second’s 5 stations
Station 1– Parallel Bars
1) Hang and/ or traverse upside down add pull up
2) Merkin on top of bars (deep chest impact)
Station 2– Balance Beam
1) Diamond Incline Merkin
2) Diamond Derkin
Station 3- Angle Bar
1) Jump and touch bar
2) Alternate deep leg squat
Station 4- Monkey bars
1) Traverse (but really slippery) so more of a wide lateral hang
2) Pull ups- modified underhand on shorter pull up bar
Station 5– Fence
1) Wall sit
2) Peter Parkers (to slippery) turned into modified balls to fence
Mosey aroung Baseball field
3 rounds of Dips and decline merkins (civilian count)
1) 30 dips / 20 merkins
2) 25 dips / 15 merkins
3) 20 dips / 10 merkins
Mosey around the school
6 MOM (count is fuzzy)
LBC-80 (civilian count)
J-lo x 10
Flutter x 25
Russian twists x 25 (?)
Flutter x 25
Dolly (YHC did Rosalita) x 20
Moleskin:
Light mumble chatter out there today, I think the playground equipment worked well, but I was not planning on an ice storm to make it good icy, but we made it work. Overall a very nice morning, not too cold and it was a twist on running in the icy-snow mix. I know there were plenty of local fartsackers this AM, no offense taken for missing this one. If I was not Q’ing, I may have been one of them.
On a personal note, my dad would have been 80 today (lost him 5 years ago), hence most of the references to 80 this AM. He was a workout guy until the very end, he always pushed me to workout and I know he would be proud of what we did today! Much like others who have lost a parent, it was great that I could keep him on my mind during this workout.
Pleasure leading this group always!
Announcements:
Keep and eye on the website and twitter
SNOWVERGENCE or not – Anvil/Death Valley
39 Hearty souls (significantly outstripping YHC’s expectations) posted (with ~20 for pre KB workout). Not wanting to stand around and get cold, the pax set off:
The Thang:
Quick warm up run to Rea road, hitting the Rea road entrance hill twice to get the blood flowing to then circle up in the large parking lot area:
SSH x 25
IW x 20
Merkins x 15
Hands in armpits Squats x 20
Indian Run to the soccer fields (didn’t quite go as well as thought)
Line up at the top of the hill, number into two teams to form 2 lines
Shoulder close for merkins x 5 IC
Tunnel of love x 2
10 burpees oyo (directions need to be followed)
Partner up to wheelbarrow to the end of the field, flapjack and return
(lunge walk as needed)
Bear crawl (part #1)/crab walk (part #2) across field – switch with partner as needed
(lunge walk as needed)
sprint last few yards to hand off to Hops:
Jog w/partner from soccer pitch to baseball field
Everyone grab a rock from pile and circle up in left field
Partner 11’s: Merkins – Partner 1 starts at 1 merkin up to 10, Partner 2 starts at 10 down to 1
Old school sit-ups x 20 with partner holding feet while planking. Flapjack.
Partner 11’s: Overhead presses w/rock – same set-up as merkins above
Partner 11’s: Squats w/rock – same as above
Partner hand-slap merkins x 13
13 Burpees OYO
Old school sit-ups x 20 w/partner holding feet while planking. Flapjack.
Makthar Ndjiaye’s x 13
High Slow Flutter x 20
CCVs x 13R & x13L
Moleskine:
An unexpected number of pax posted for a great time and a little bit of a workout today. That’s what happens when the Cantore name is invoked (especially if the weather doesn’t actually show up prior to post time). Was truly an honour to lead this group. Noticed a number of really strong efforts out there and given the size likely missed a large number as well. Robin Hood pushing it hard out there even with all the running, Horsehead cranking out the old school situps as if he were still in junior high and TR killing pretty much every call (not that this is unusual but deserves a mention now and again). Lot’s of mumblechatter, hopefully some of it constructive.
After Strange Brew gave Hops a nice shout-out prior to launch, others in the pax (namely Radar) were chucking snowballs at YHC throughout the workout. Radar missed with every attempt; clearly never a baseball player. A couple of the projectiles hit my partner Baracus I think – guilt by association brother. Should be interesting at Day Zero when YHC is co-Q with Radar.
Plenty of refuseniks out there this morning….necessary modifications for some, weak sauce for others. You know who you are. Good humor as normal watching horrendous form on merkins, planks and squats. Better results if you actually do the exercise correctly gents (TR told me to type that….not really….maybe).
Was fun to have a pax of 39 out there despite the deafening mumblechatter at times.
The pre-KB’ers were overly giddy after listening to Wham and Vanilla Ice for 30 minutes. Pure comedy.
A special shout out to those pax wearing shorts annotated with an (s) in the pax list. Strong, maybe crazy, but strong.
Announcements:
Young Life run coming up, Robin Hood with the details
Still time (but rapidly running out) to sign up for the Blue Ridge Relay, contact Baracus for details, need 4 more for a 4th A51 team
All Clear
8 pax were greeted with clear and dry roads on their way into The Maul today. We out ran the snow to get a good workout in before a day of sledding begins.
Mosey to the fountains and circle up. The mood was set with lighted trees and some Maul music playing. El Debarge, Whitney Houston, Lisa Lisa and the Cult jam, all the classics.
- SSH x30
- IWS x25
- MTN x25
- Hold Plank
- LUNGES x25
- PETER PARKERS x25
- Hold Plank – 6″ – Plank – 6″ – Elbows – Plank – and so on
- 7 Burpees OYO
Short Mosey to fountain (12 steps)
In Cadence
- DERKINS
- INCLINE MERKINS
- DIPS
- Recovery run to store and back
- x3
Partner Up
- P1 30 old school sit ups
- P2 plank holding P1’s feet
- X3
- P1 CDD
- P2 lap around the 2 buildings
- flapjack
- P1 LBCs
- P2 lap around the buildings
- flapjack
- P1 Squats
- P2 lap around the buildings
- flapjack
Mosey back to launch point
Stop halfway, leaders of the pack do 7 burpees while we wait for others.
Continue mosey
Arrive at launch point, leaders of the pack 7 burpees while you wait.
Moleskin:
Today everyone arrived commenting on the clear and dry roads. We were about to get started when we noticed a backpacking beast moseying our way. Honeybee did some extra credit ruck work before posting at The Maul. He rolled up just in time.
Philmont apparently doesn’t check twitter, otherwise he would have realized today was Hoodie Day at The Maul. I think he felt left out. Here’s a hint for next week Philly, Onesie Wednesday!
Always a pleasure to lead a great group of men. Be safe over the next couple of days.
Bagpipe and a Chippy
Haggis posting for the Chipster
The past two weeks Bagpipes has had record turnout, I guess the potential of wet weather made a lot of men fart sackers this morning…..
Warm Up: 20 IW, 20 SSH, 20 Mountain Climbers
Mosey to building 1 for a jack webb like mixture of jump ups and squats ( 1 jump x 5 squats, 2 jump ups x 10 squats……to 5 jump ups to 25 squats)
Mosey to building 2 and partner up
100 combined Merkins followed by lap around lake
100 Burpes…..audible 75 burpes…..Ohama make that 50 burpes followed by lap around lake
200 LBCS followed by lap around lake
100 Dips followed by lap around lake
200 Flutters followed by lap around lake
Mosey back to vine parking lot for mary merkin combo
2 Merkins
10 J Lo’s (no surpise Long distance called that…..marc anthony wanna be)
4 Merkins
10 Bicycles
6 Merkins
20 Mason Twist
8 Merkins
25 Rosalitas
10 Merkins
25 Heels to Heaven
8 Merkins
25 dollies
6 Merkins
15 Canoe or Boats….cannot recall the name however something Cheese Curd called out
4 Merkins
30 (15 Left, 15 Right) side something’s……another move I cannot remember the name Mic Check called this one out
2 Merkins
20 Half ass merkins….i think that was the name
Glad I made the call not to go to the parking deck to work out, the rain, snow, sleet, freezing rain held off until we finished. Today seemed like the clock was running slow. The jump up /squat combos are a great way to start the morning….ouch. Great work by all, it is always a pleasure to led this group of men. Mic Check said to wax up the sleds and met him at The Maul tomorrow…….
Area 51 Revised Workout Schedule for Wed., 2/12
Please see the following revised workout schedule for Wednesday, Feb. 12:
- The Maul – Open, normal schedule
- Anvil – Open, normal schedule
- Death Valley – Closed, converging at Anvil
- Charge – Closed, post at Maul or Anvil
The Charge CANCELLED tomorrow
Since Providence Day School is to be closed tomorrow, Double D’s has had to call of the workout. You can still post at many other workouts, such as Governator, Anvil, The Maul, & Death Valley.