21 men for this edition of #F3Centurion.
Mosey down Little Avenue to Walsh Boulevard before taking a left in to the Hospice parking lot for COP…
Run back down Walsh Boulevard and then back onto the CCHS campus, circling up at the middle staircase of #Tartarus. Instructions were given regarding the morning’s plan: Dirty McDeuce – 4 rounds of 3 exercises (one chest, one core & one leg) x 12 IC with a run in between each round.
Mosey to the front of the school for 3 bench sets:
Run back to base for a few minutes of Mary:
Finish with 45 seconds of burpees. COT.
With a Twitter promise to not travel to the Bermuda Triangle, YHC still went old school with a repeat of the Dirty McDeuce. And under the watch of Puddin’ Pop in just his 3rd #F3Centurion post, it was a steamy McDeuce indeed. Fairly warm temps emanating from the CCHS asphalt and not much air stirring through #Tartarus made for a lot sweat pouring.
YHC wasn’t sure what the numbers would be given that we were the same time slot as a Rachel Q’d The Brave and a Mermaid Q’d Cerberus…felt kinda like the other networks’ Friday night line-up against the Dukes of Hazzard followed by Dallas followed by Falcon Crest. But the #F3Centurion pax remained faithful to the programming, plus we picked up for normal #F3Kevlar viewers. Solid work put in by the 21 pax.
Lorax crushed every run. Cheddar smoked the first round run. Scabby used the #Tartarus ramps to tune up his legs for a mountain trail run this weekend. Snuka is a fast, ageless wonder. Chelms tried to cheat each time, which is why the route was different after every round. Tagalong found a burst on the short ramps. Dr. Belding found his stride on the long ramps. And Big Wheel with his second strong #F3Centurion post. Also, nice job from Drago and Scrum…young men getting up to post at 0530 with a bunch of old guys. Good to see Hannibal and Brushback…sorry YHC didn’t work those Groiners in per your request. Thunder Road always puts the work in at #F3Centurion. And it’s time for Shrink Wrap to Q soon. River Rat went full #VanDamme, with one leg on each bench for the Decline Merkins. And Pro reminded us for the 174th time that he attended CCHS. Don’t think Champagne corrected YHC’s form once, even he would have been within his rights on the Diamond set. Scratch and Win, brave clown car with Puddin’.
Thanks to Margo for the opportunity to lead.
6 went searching for BLIMPS this morning and found them and more.
After a very brief disclaimer, we were off. Head out of the parking lot and take a left on Ballantyne Commons. Take a left on Meadow Run. Stop at the end of Meadow Run where it meets Thornhill Club for COP. Merkins x 10, Mountain Climbers x 10, LSS x 10 all in cadence. To really get things started, we would run around the “block.” The block was to run down Thornhill Club to Elmstone. Take a right on Elmstone. Take a right on Elm. Take a right on Ballantyne Commons. Take a right on Meadow Run to end up where we started. While running around the block, we would stop at each street on the right including the turns for 5 Merkins and 5 Jump Squats. Round up the six when finished. Next we would head to the parking lot of the Thornhill pool. That’s where BLIMPS were introduced. Here’s the breakdown:
Burpees x 5
Lunges x 10 (each leg)
Imperial Walkers x 15
Merkins x 20
Plank Jacks x 25
Squats x 30
We did the routine together in the parking lot to familiarize everyone. Then we took it on the road. Head out of the parking lot and take a left. Run to the end of Elmstone to the cul-de-sac. Perform the BLIMPS there and then head back to the parking lot. Gather the six and do a little Mary. Repeat the previous set but this time take a right out of the parking lot to head to the top of the Murderhorn. At this point time was beginning to run low, so we headed back to the launch. Done. Most got over five miles and plenty of other exercises.
Great work today men. That was fun. Great to see Chin Music at The Brave. Hopefully it was a good experience. Thanks Fire Hazard for the take out.
-F3 Dads tomorrow at 0900. Both locations. Ballantyne and Beatty Park.
-The Sandbox is in need of some more Pax for a project tomorrow. Check Slack for more information.
-Sign up for the American 4 miler. It’s on July 4th. It’s a good race and also the one year anniversary of Speed for Need.
-Sign up for the Isabella Santos run. It’s on 9/29. This supports kids with Cancer and takes place right in Ballantyne.
Drove in past the Gladiators in front of Whole Foods. Arrived at Viva Chicken along with 7 other PAX. Disclaimer given and off we go.
Mosey to the end of Ardey Kell and hang a right onto Matthews Farm Lane. Continue to the roundabout. Circle up.
All done in whisper cadence
Merkin x 15
Mountain Climber x 10
Peter Parker x 10
IW x 10
Modified Triple Nickel
Start at Matthews Farm turnabout. 5 Heels to Heaven. AYG to Ardrey Kell turnabout. 5 Hand Release Burpees. 5 Reps
Modified: 10 Merkins at midpoint each way. 100 Merkin total.
10 Romanian Dead Lifts each side.
Mosey up Matthews Farm. Left on Ardrey Kell. Over to the parking deck. Up Stairs to top level.
Burp & Merk
Burpee with 1 merkin. Burpee with 2 merkin. 3, 4….up to 10.
LBC x 10 IC/Flutter x 50 IC/Hold 6 inches
High Plank/Right Arm Forward-Left Leg High/Swap/Low Plank/Alternating Leg Lift x 20 IC/Merkin x 10 IC
Right Leg High/10 Count/Left Leg High/10 Count
Down Stairs to ground level
One Level Sprints
Line up at bottom of the ramps. Each sprint started with plank hold or mary
Plank at top. Merkin x 10 IC
Down stairs to ground level. Mosey over to launch lot.
Heels to Heaven x 25 IC
Wide Merkin x 10 IC
YHC was site FNG today. Been to the Carolina Ale House once, but failed to do any recon on that occasion. Can say that the Ale House has a large beer selection and is worthy of a visit. Tried to Google Earth Waverly yesterday. The image was at least 6 months old, probably more. Alf was kind enough to send me an interactive map of Waverly that was much better. Thanks for that.
Speaking of Alf, today marked 5 years of F3 for him. Well done, my friend. 5 years of leadership in Area 51. And, out front on the main set today. Threw in the merkins so you could take advantage of the short arm advantage. We got a bunch in today.
Pop Tart says you must be a swimmer to do 50 Flutters. Some groaning with one of the plank series. Several went to failure. Important to push yourself to failure sometimes. Gotta see what you can do.
Doc was right behind Alf on the main set. Group pushed hard and finished up together. Strong crew out there today.
Nice to meet No Regerts. His M is opening a bakery in the same shopping center as his tattoo shop in Matthews.
Good to see Squid and Cold Cuts. Been a while. Strong work today.
Hung around for a while after the workout talking with Alf and OT. Man, OT owns 5 cars. We got into some car stories. The Lexus he was driving has 220K miles and damn near exploded not too long ago. His son was jumping another car and crossed the cables. He was using the old school cables that are not connected together like the ones you buy today. Melted a hole in the bumper cover on the Lexus. Looks like a battle scar.
Appreciate the invite to lead at Cerberus. Thankful to have the time to get out there as it is a bit further than I usually go. Solid AO with plenty of options.
7/4 American 4-Miler. 1-year anniversary of Speed for Need. Register, run, support, push
The Sandbox: Patio project Saturday in Ballantyne. They need help. Check the Slack channel or hit up Soft Pretzel
Some might say that Christmas is the most wonderful time of the year. In F3, I say it is BRR training season. I was a driver last year and I can say that going out and running with the guys (just in case I was needed), was the highlight of my year.
Proper disclaimer was given. Sensi is not responsible if you get hurt, Lois is not responsible if you get hurt, and Benny is not responsible if you get hurt (still on IR, but a nice shout-out)!
We started a little run from the parking lot, to the front of the church, take a right, to the back of the church parking lot.
15-IC Imperial Walker
Plank. Right leg up, right leg down. Left leg up, left leg down. Left Arm Up, Left Arm down. Right Arm Up, Right Arm Down.
I didn’t feel like more merkins, so throw in the Plank at the end. I mean, if you’re going to do this BRR thing, do you really need bulging biceps?
The basic idea for this workout came from a F3 workout that I had done last summer at North Myrtle Beach. Instead of it being BRRS, it was BOMBS. At one point, Lois led a workout doing BLIMPS, which jogged my memory. I knew that a lot of guys at Peak 51 were on the Mountain Goat BRR teams, hence, BRRS.
At the bottom of the parking lot, I had setup 4 cones that were approximately 10 feet apart. Partner up.
Give me a B for 50 Burpees as a team.
P1 – runs to cone 1, backpedals to start, runs to cone 2, backpedals to start, runs to cone 3, backpedals to start, runs to cone 4, and backpedals to start.
P2 – while partner 1 is running/backpedalling, P2 start on burpees. When P1 is done, then P2 starts running and P1 is doing burpees.
When the team is done with 50 burpees, then together they run a lap around to the front of the church and back.
Give me an R for 100 Rosalitas as a team
P1 – runs to cone 1, backpedals to start, runs to cone 2, backpedals to start, runs to cone 3, backpedals to start, runs to cone 4, and backpedals to start.
P2 – while partner 1 is running/backpedalling, P2 starts on Rosalitas. When P1 is done, then P2 starts running and P1 is doing Rosalitas.
When the team is done with 100 Rosalitas, then together they run a lap around to the front of the church and back.
Give me another R for 150 Rocky Balboas as a team.
I needed another R, so I checked out the Lexicon. Essentially, throw a left jab with your right leg out, then right jab with your left leg out. This was a 4 count move to count as 1. This move took entirely longer then what I had thought.
P1 – runs/backpedals
P2 – starts on 150 Rocky Balboas.
When the team is done with 150 Rocky Balboas, then together they run a lap around to the front of the church and back.
Give me an S for 100 Squats as a team.
P1 – runs/backpedals
P2 – starts on 100 Squats.
No partner run, as we were short on time. When all teams were done, we took off as group and ran up past the church, took a left, and back to starting point.
Keep Dumpster Fire and family in your prayers with the loss of his brother. I don’t have the right words. Just know that we are here for you.
Firecracker 4 miler – one year anniversary of Speed for Need over the 4th of July.
Also, Speed for Need will be at The Park Church 5k for Domestic Violence. https://www.thepark5krun.org
A new stretch workout “Pokey” will be starting soon at Elevation-Blakeney on Wednesday mornings. See Paper Jam or Madison for more info.
I had so much planned for this workout. Unfortunately, the reality of time set in. I had thought that after BRRS, we would run in a square in the other parking lot by the trailers doing squat jumps/squats/monkey humpers in each corner. Or maybe run down to the Methodist church (.3), then we would do some Katie Boren’s (30 second plank, 30 second mountain Climber, 30 second rest for 3 sets) and don’t forget the Mary. I wanted to conclude with some stretching. I mean with all this running for the BRR, it is so important to stretch. Needless to say, none of it happened! #QFail
The BRRS concept was good. I’ll probably use it again next year at Basecamp. However, I would keep it to 50 of each exercise. Hence, we could get to other things.
The good news is that I am Q in a few weeks at No Myrtle Beach. So everything that we didn’t do today, we will probably do with the Grand Strand boys.
A few notes…
Thanks for the takeout by Madison. Glad to have the Sparta guys join us at the end.
When I talked with my wife about running the BRR this year, she said “Go ahead and do it, you are just getting older”. Now that’s encouragement! In all seriousness, she’s right. I am getting older and tomorrow is not guaranteed. But, I’m getting better. I’m getting better because of you guys – so thank you!
Now, let’s pile in a van together for 36 hours and run over 200 miles! It’s gonna be great!
14 of us gathered in the gloom on the day with the longest amount of sunlight but not the longest day (they’re all equal). Here’s what we did:
Run to the end of Foxworth, circle up
Run to corner of Bedfordshire & Dulverton, gather the PAX
OYO run down to Bedforshire & Lancer, do 10 Mercans, return for One Eye led Mary
OYO return to B&L for 10 Mercans, turn right, do 10 Squats at Lancer & Londontowne, return for One Eye led Mary
OYO return to B&L for 10 Mercans, L&L for 10 Squats, do 10 MonkeyHumpers at Londontowne & Dulverton, return for One Eye led Mary
Be sure and hit all the corners with exercises on your way back
10 count for Q to catch his breath
Run to OP Football Field for a round of “O God Why Me” up to 6 and back down
Return to parking lot for 1 minute of mary.
Hightower is having a baby very soon, good for him to still be posting into his 3rd trimester. No, it’s his M that’s having the baby. Congratulations! And we’ll see you in a few months.
Potentially one of the best AO’s on Rea Rd on Thursday’s at 530AM, it’s always a pleasure to lead or post here. No sandbaggin’ today, everyone was pushin’ hard to get back up that (only .25) hill. Thanks to Marge & Queen for the opportunity.
Today’s edition of the Arsenal was a planned convergence with the PAX from Rebel Yell. 13 total explored the AO at Indian Land Elementary this morning with 4 pre-runners. YHC planned to show the Rebel Yell PAX what the AO had to offer. Here is the result.
Warm-up included a mosey around the front parking lot and heading over to the side of the school. The warm-up included SSH, Imperial Walker, Mountain Climbers, Windmill, and Moroccan Night Club (an Indian Land favorite but demo was given for the Rebel Yell fellas). Mosey to the playground.
Exercises at the playground: 10 pull-ups, 15 dips, 20 merkins with a lap around the playground in between each exercise.
Mosey to the field. Then, complete 2 rounds of hill work: 15 merkins at the bottom, run to top, 15 diamond merkins at the top, run to bottom, repeat. On the field, we grabbed 6 tires and divided into pairs (YHC joined a group for 1 group of 3). First PAX does 5 tire flips out and 5 back while 2nd PAX did burpees until the 1st completed the first round. Each PAX completes 2 rounds. After 2 rounds, repeat with 2nd PAX starting with Carolina Dry Docks. Each PAX completes 2 rounds. Return tires to rack and mosey up the hill to front parking lot.
Zig-zag Wall work: Up and over each section of wall starting at the entrance of the school. At the end, start with 5 merkins and then bear crawl to next outer point of the wall. Repeat all the way back to start. Complete a 2nd round of wall “up and overs”. Return to start doing 15 squats at each outer point of the wall and lunge walk in between. Finish with a lap around the parking lot and return to start for COT.
Thanks to all the Rebel Yell PAX for joining us at the Arsenal for a random convergence. We are just trying to get together to encourage the PAX to venture out a little bit. Everybody to great. Cobbler made it through the whole workout without a visit to the restroom however there was some risk taken on the account of questionable gas. I think Fire Hazard may have gotten a little “hot” while YHC did a demo of proper form for dry docks. Near the end after I announced we had 2 minutes, Ringer corrected me that we only had 1 min. 15 sec. to which my response was “My watch doesn’t have seconds”. We have ending things 20 seconds late, but we survived. YHC needed a lot of help counting today. It is true simple math for engineers seems more difficult at times than more complex math (like angles!).
Speed for Need race (The American 4-miler July 4th), July 11th début of Pokey (new stretching workout, Elevation Church Blakeney 5:45), Isabella Santos coming up in September (Speed for Need race), continued prayers for Mic Check and family (he is recovering well),
I was not close to a computer last week, so didn’t get this back blast out with my usual prompt timing. Still, I think the statute of limitations is one week, so I almost made it.
Mosey around front of church to back to bus parking lot.
10 Low-slow Merkins (aka 4-count chest to ground Merkins)
20-IC Imperial Walker
Mosey to bus parking lot for the …
Time for some cards!
Suit is exercise, number = #reps. Face is 10, Ace is 11 or 1, up to you
Mosey to basketball court for first hand of cards:
Mosey to bleachers for next hand:
Mosey to pull-up bars for next hand:
Mosey to side entrance of theater:
Wall sit with air presses X2
Mosey to parking lot for few minutes of Mary:
One-legged Dolly – 10IC
Other-legged Dolly – 10IC
American 4-miler (Speed for Need) on July 4th Uptown Charlotte – Madison has details
Prayer request for Madoff’s sister, Emily
Not a Site Q in site, but 3 HIMs are present to hold YHC accountable for leading the boot camp beat down this week at Conviction. All 3 have been Q so we all know the drill.. can’t sue me, can’t sue F3, can sue the school, modify as needed, and follow me if you want… although I would rethink that one as busted up as I am it may not be a good idea.
Let’s mosey… what the heck?! Google Maps does not show a fence that runs the length the school property. Ok, circle back to the start and around the fence to the blacktop.
Square up.. wait a minute. If there are only 4 of us is it still a COP (Circle of pain) or is it now a SOP or maybe even a TOP if the Q is in the middle of the triangle.. oh sorry.. A.D.D. got the best of me there. Wait, what we were doing.. oh yeah.. backblast.. at the COP.
The “Thang” Part 1
The “Thang” Part 2 (Modified Dora)
Ok..overshare here at the expense of my buddy H.B. I picked this Thang because he stated at Thrive that he was coming out this morning….and wellllllllllll… the pull-up bar has a step up bar… because it’s for those individuals that are more vertically challenged since it is an Elementary school…
LBCs to catch our breath… and LET’s Indian run to the front of the school for some Mary.
Flutters, Dollies, American Hammer, Rosalittas, heels to heaven.
I WANT MID 30 DEGREE MORNINGS BACK!!!
These swamp humidity temperatures are horrible. The crew out here this morning was solid… low mileages for a Gypsy Q at 1.75 miles, but the intervals were quick.
Thank you for the opportunity to lead.