Cerberus: Ready for Launch

Cerberus: Ready for Launch

Imagine you can’t see, on account of blinding oncoming automobile head lamps, you can’t hear, as a result of a humid, howling, head wind, and you can’t trust your step due to the bramble infested, crack laden hilly sidewalk. Imagine all this and you have, JRR Tolkien’s impression of our Providence Halfpipe 5K pre-run. Tuck, Transporter, Tolkien, Goodfella, and YHC partook in the hilly course.

27 total had gathered for a pre-launch as the pre-runners returned. Probably the biggest “pre” launch in modern history. Transporter’s weinke was likely altered, YHC threw his in the dumpster. Modify. Adapt. Overcome.

(Transporter Leads)


  • Mosey to the Whole Foods Parking Lot (things got real)
  • 40 SSH
  • 10 Wide Arm Merkin
  • 20 Mountain Climber
  • 10 Merkin
  • 20 Mountain Climber
  • 10 Cherry Picker


Mosey over to the very wide parking deck to receive some instructions.

Parking Deck, Up

  • Partner up.
  • 10 dumbocrats each.
  • Partner A Lunge up half the ramp
  • Partner B Bearcrawl up half the ramp
  • Flapjack.

Repeat for each ramp AND flat, which was 8 lengths

  • Flutter, 30 In Cadence
  • Superman, 30 In Cadence

(Argonaut leads)

Parking Deck, Down, Up, Down

  • Mosey down a ramp.
  • Wind sprints X 3
  • Mosey down a ramp.
  • Bottom to Bottom squats:
    • 20 squats, rest at bottom.
    • 16 squats, rest at bottom.
    • 12 squats, rest at bottom.
    • 8 squats, rest at bottom.
  • Wind Sprint X 1
  • Mosey down a ramp.

  • Run back to the top of the parking deck

  • 20 burpees
  • Run back to the bottom of the deck for Mary.

  • 20 Flutter, in cadence.

  • 10 6 inch plank-jack in cadence.


  • Mosey back to the launch.
  • 20 Heels to Heaven.
  • 10 Sid the Kid.


Great group from a variety of regions out at “Cerberus” today. Oh by the way, that was the crowd favorite during COT. Runners up were: Black Pearl, Trifecta, Alliance, The Wave Pool. Brutal partner work set-up from Transporter, the initial trip up the deck was a real grinder. Great effort from everyone. During COT, Transporter reminded us that the point of this AO is not to draw existing PAX from the the surrounding regions but to partner the regions together in an effort to bring a large quantity of new comers into the ranks. Join us.

Transporter, Alf, and YHC are initial site Qs for the new spot. Alf has the Q next week for the launch. Several Friday workouts are converging.

Argo Out.

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1 Comment so far

JRR TolkienPosted on12:45 am - Jan 14, 2018

Perfect description. Explains why I was squinting the entire time. Well, that and maybe something else. You forgot about the beheaded skull in s bag we had to hurdle over.

Interesting AO. Best concrete monkey bars in F3 Charlotte. Bang!

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