Fredo’s Return and Pro’s Fine Form

Fredo’s Return and Pro’s Fine Form

Numbers are swole at Centurion.  More to come on that soon.  76 with 80% humidity.  Sweat started with the pre-workout mumblechatter.  A few PAX did pre-runs, but YHC was too busy saying hellos to mentally record those overachievers.  Paper Jam must have been one.  Feel free to give yourself some pre-work cred in the comments below.  Disclaimer given in thorough fashion, though it may not have topped yesterday’s at Rebel Yell.  Off we went into the humid gloom.

Mosey up Little.  Right on Carmel.  Right on 51.  Right into 1st walk through into shopping center at 51/Carmel.

COP

SSH x 10

IW x 10

Mountain Climber x 10

Shoulder Tap Merkins x 20

Squat x 10

Bonefish Loop

Start at stairwell next to walk through that we entered.  20 Merkins.  Run around Bonefish to Little.  20 Jump Squat at Stop sign.  Run to walk through and back to stairwell.  Repeat.

Plank series to regroup.

Stair Loop

Start at stairway.  Up to level 2 and around to far stairway.  Descend to ground.  5 Hand-Release Burpees.  Back to start.  10 Heels to Heaven.  Repeat x 2.

Reverse plank series to regroup.

Mosey out of shopping center.  South on 51 and into campus.  Stop at picnic tables.

Bench Set

10 Step Up/10 Dip/10 Derkin x 3

SSH x 25 IC to regroup.

Mosey to Tartarus (parking deck).  Up ramps to level 4, Stairwell 1.  Plank series to regroup.

4-Floor Triple Nickel

Descend Stairwell 1 to ground.  Left to Stairwell 2.  5 Double Merkin Burpees.  Ascend Stairwell 2 to level 4 and back to Stairwell 1.  5 Donkey Kicks.  5 Repetitions.

Mary at level 4

Paper Jam led 15 toe-tap LBC.  Flutter x 10/Dolly x 10/Hold 6 inches.  Descend Stairwell 1 and back to launch.

COT

Moleskin

Kotters to Pulp Fiction.  1st Centurion post in a few months due to injury.  Glad he is feeling good enough to post.

Fredo made good on his social media promise to post Centurion.  Triple Nickel in the deck in honor of his presence.  Glad he could make it out.  Puppy problems prevented him from posting yesterday.  Strong work as usual.

Frasier was out front.  Go figure.  ICYMI–the guy is pretty fast.

Checkpoint (Respect) was on his heels, or could at least see them.  Another fast guy.  Fairly certain he has found the fountain of youth.  YHC would appreciate the map.  Strong work as usual.

Brilleaux and Lorax were up front as well.  Consistently fast and hard-working.  Well done men.

Udder pushed hard on the first 2 loop sets.  Fairly certain he was keeping an eye on the PAX for the deck work as we spread out.  Good site-Q performance.  T-claps for the takeout prayer as well.

Haze is getting faster by the day.  Solid work this morning.  Hannibal, Utah, Knight Rider getting after it.  Strong work by all today.  It was warm.

Pro’s form is second to none.  Well done brother.  Good to see you this morning.

Enjoyed it today, as always.  Thankful for the opportunity and the ability to lead this group of men.  Followed the workout with The Stand at Panera.  Strawberry led a discussion of Ephesians 2:11-3:13.  This is a strong 3rd F group that welcomes all men.  If you want to learn more, show up, or ask Purple Haze, Champagne, or Hops for more information.

Announcements

F3 Golf–10/27/2017.  All funds for F3 Leap expansion efforts.  Olde Sycamore GC.  Great time to give it away.

NEW WEBSITE–f3southcharlotte.com–This is where all A51/SOB/UCo backblasts and information are now located.  Check it out.  Get a login and post comments to backblasts, and, backblasts themselves.  Wingman is Comz Q.  Udder and Thin Mint are helping out as well.