Showed up this morning to a balmy 43 degrees feeling slightly overdressed. Heard plenty of comments that I didn’t roll in at my usual 5:29am. I didn’t want to stress Mermaid out too much, I guess. Everyone watched as a mysterious white van parked in the lot, which turned out to be Escargot (who might be an Amazon delivery driver on the side). Gave a quick disclaimer a minute late since apparently my Fitbit time is not official. 14 men headed off.
Headed up to Panera parking lot
LSS x 10
IC MC x 10
IC Plank Jack x 10 IC (heard some grumblings)
Merkins x 10 IC
Freddie Mercury x 10 IC
HTH x 10 IC
At shopping center, do 10 hand-release merkins, head up stairwell #1, lunge walk to UBreakIFix sign, run down to stairwell #2 and around – repeat 5 times
Mosey over to rock pile on McMahon Dr. Partner up with lifting rock. One partners down to the circle in the shopping center, other partner does a set of biceps then repeat. First set: curls. Second set: hold halfway. Third set: hammer curls (or from middle point to chest).
Mosey over to picnic benches. 10 one leg squats (each leg), 20 dips, 20 incline merkins. Repeat 3 times Finale Run to short ramps on parking deck. Do 5 burpees at each turn. Circle up for some mary (LBCs and flutter). Find wall. Do set of 10 donkey kicks / 10 carolina dry docks / 10 monkey humpers. Wall sit. 15 of each. Head back to launch.
Great group of men out today. Always motivating when 55+ year-olds are leading the pack like Checkpoint and Snuka do. Mermaid brought his “A” game for sure, which I think is related some anger he was releasing based on a couple of stories I overheard he share about getting hit by a car and also breaking his cell phone. Random coincidence on the UBreakItIFix set. I did some scouting to find that milestone marker and apparently Mermaid was there yesterday getting his phone fixed. Accountants were well represented, which leaves no excuses for the rest of you slackers considering the time of year. Haze also made the claim that he’s at Centurion “pretty much every week”, which I challenged and will start to monitor more closely.
That bicep set was killer, which I stole from Snowflake. There was some mumble chatter as to whether my “hammer curl” call was legit since we only had one rock, but I think everyone got the point. Tried to avoid triceps since they were toast after Wednesday’s Anvil workout (thanks to Udder). Wanted to do one more rep of that last set but ran out of time. Next time.
Always an honor.
Clothes collection for F3 Chimbote Mission Trip. Next week is last chance to bring your clothes, shoes, luggage, etc.
Praise that Cooter’s knee infection lead to an additional surgery that helped remove some lingering cancel cells. Continue to pray for his full recovery.
Joe Davis Run for Recovery 03/09/2019. All money to benefit Keystone Substance Abuse Services in Rock Hill, SC. The race is in Fort Mill, SC and has historically had very strong F3/FIA support. Please consider supporting. Run, Sleep in for the Cause, Sponsor. Check it out HERE
The threat of rain seemed to scare off some of the Anvil regulars, but 8 of us were up to the task and ready to go. YHC was a bit under the weather, but Lorax explained that shouting exercises in cold rain was great cold therapy so that was good enough for me. Runstopper was feeling my pain too, but that didn’t stop him from posting. True champion. I drove around the property before the workout to see if there was any cover, but none was found so I figured we would have to brave the elements. Gave a brief disclaimer and we were off.
COP: IW x 15 IC / LSS x 15 IC / SSH x 15 IC / Mountain Climbers x 15 IC / Shoulder taps x 15 IC / Peter Parker x 15 IC
Moseyed to the playground for a little triple nickel: 5 pull-ups, 5 burpees (run to cones and back) 5 times
Ran to the alley of trees for a unique set of 1 lunge + 1 merkin + 1 heels to heaven, then 2+2+2, then 3+3+3 and so on until we reached the end of the alley. Did plank exercises to wait for 6.
Went to hot box and did 10 steps ups, 10 dips, 10 derkins, run to light pole and back for 3 times. Did some wall sits.
Ran all-you-got to the rock pile for a quick set up curls, shoulder presses, and rock merkins.
Ran back to the launch site.
No announcements, but just continued prayers for Cooter and Jennings Palmer.
When YHC woke up and checked the radar, it looked like it was going to be a complete rain fest, but it turned out to be perfect weather for a workout. Although I was sad that some of normal Pax was missing, it was nice to find a group of guys who were all not afraid of some side-straddle hops. Heard some mumble chatter about my last Q at Anvil and the lunge pain, so I was excited to bring back some more of that. I had no idea how high we would get to in the alley of the trees, but my guess of 15 was about right on the number. Hammer, Lorax, and Mermaid took the lead most of the morning, but everyone brought their A game. I really enjoyed the smaller group, which was a change for me as Q.
As always, it was a pleasure to lead this group and I’m so thankful for this fellowship.
15 (not 14) men gathered for some fun at Anvil. This was my first Q at this AO, which was my FNG post almost two years ago. Lorax and Mermaid brought me then so it was awesome that they were both there today. Not sure why it took me so long to Q here, but it was great to finally be able to be the architect of the workout over this expansive property. Speaking of Lorax, it was his birthday today (38) so I knew I had to bring it.
Did a quick disclaimer and then a slow jog so Scabby could catch up as always.
Ran to the abyss of parking spots
SSH x 15 IC
IW x 15 IC
Low-slow-squat x 15 IC
Mountain climber x 20 IC
Peter Parker x 20 IC
Moseyed over to one of the parking lot sections. Short lunge walk from one side to the other, then 20 merkins, lunge walk back to the other side, 19 merkins, lunge walk back, 18 merkins… and so on until 1.
Headed over to the far parking lot and lined up at the end line for a massive suicide, which included 10 Carolina Dry Docks at each island, and 10 squats at the end line.
Ran to the rock pile and picked up a ¨lifting rock¨. Worked the following set:
20 shoulder presses
20 tricep extensions
Run over to play ground
10 pull ups
Repeat 3 times
Circled up for Mary – 20 flutters while holding rock in air, 20 american hammers w/ rock, 20 heels to heaven, 20 dolly while holding rock in air, 20 freddie mercuries
Headed back to launch and closed us out in prayer.
I did not really anticipate the pain of the lunge walking to start the workout, but it set a good tone. The PAX was strong as always and Rachel, Lorax, Purell, and Mermaid were front-runners as expected. Tried to get a full-body bootcamp workout as beach season is not too far away. Haze was a little uncomfortable that I stared him down for the entire COP, but I tried to avoid the rotating exercise thing this morning. Sorry about that. Huge kudos for Lorax getting out to post. Tax season is killing him right now, but he was a trooper to join the party even after just a few hours of sleep. It was a great honor to lead and look forward to my next Q at Anvil.
Mission Uprising at Camp Harrison on May 3-5th
Speed for Need races coming up soon
Get on Slack – contact Mermaid with questions
Pray for Jennings Palmer, Bout Time’s son, as they continue the fight against his cancer. A Day Zero service is being held on April 19th at 7:30PM at Uptown Church.
Had a mediocre turnout for the 5AM trash pick-up, but what we lacked in numbers we made up for with effort. Thanks to Margo, Lorax, Utah, Thunder Road, and Udder for pitching in. The prize find was a storm trooper Halloween mask (check twitter for the pic). Strangely, the last time I was Q at Centurion we also had a trash pick-up so not sure what to make of that. Have to say that bending down to pick up trash was not kind to my hammies which were still sore from the Wednesday pain fest at Anvil.
Did a quick disclaimer that mumble chatter seemed to indicate was overly polite so I will have to work on that in the future.
Ran to the lower parking lot behind the football stadium.
Low-slow-squat x 15 IC
IW x 15 IC
Mountain climber x 15 IC
Merkins x 15 IC
Peter Parker x 15 IC
Moseyed over to the corner of the stadium to run a set around the stadium, stopping at each corner for 10 hand-release merkins with lunge walk on the short sides. Repeat with diamond merkins, but no lunge walk.
Went over to the handrails and did the following set 3 times oyo:
20 incline merkins
Next set was the triple tower. Run up first tower for 10 carolina dry docks, back down to handrails for 10 pull-ups, same set up the second tower and third tower. Last set was run up the short ramp all the way to the top and finish with 10 cdd.
Some mary at the top:
25 x FM IC
25 x LBC IC
25 x Flutter IC
Finished with 3 events:
Standing long jump race halfway across the deck
Low plank to failure
2 minutes of old fashion sit-ups
Ran back to launch lot.
Great work by the PAX that was 17 strong. Mad props to Lorax for winning gold in the standing long-jump race, Champagne for edging out Marconi in the low-plank show-down (very impressive for both), and Udder for standing on top of the podium for the sit-up challenge. I tried to get in some extra pull-up work this week as that is a oft-forgotten exercise in this AO and it balances out all of the merkin work we usually do. Glad that everyone wore gloves because those bars were definitely frozen.
It’s great to see this group continue to show up week-in and week-out and it was an honor to lead the PAX today.
CPR Training 2/17/18 – They are looking for sign-ups and Centurion could use a few more guys certified as only Udder is currently certified out of the 17 today.
Brolympics coming soon – communication can be found on that somewhere I’m sure.
Pray for Jennings Palmer, Bout Time’s son, as they continue the fight against his cancer