This edition of Centurion converged with friends from The Brave. Launch time was 15 minutes earlier than normal. Shovel flag was planted with a sign attached with instructions for those arriving at the normal 0530 start time. (which no one saw) Disclaimer given at 0515 to 23 PAX before a warm-up mosey up Little Avenue to the Panera Bread Shopping Center.
COP
Merkin x 15 IC
Mountain Climber x 20 IC
Shoulder Taps x 20 IC
Imperial Walker x 10 IC
Arm Circles (Large & Small) x 10 IC
THANG
Goal for the day was to take a tour of Centurion and all that it has to offer. Start by partnering up. Partner 1 runs up the shopping center stairs and to the middle for 5 burpees then down the other set of stairs. Partner 2 is performing an exercise.
Round 1 – Jump Squats
Round 2 – CDD
Round 3 – Both partners run the stairs in opposite directions (no Burpees this round)
Mosey across 51 to Palatine for the Bermuda Triangle. The Bermuda triangle consists of 3 points where exercises are performed. Point 1 – Run up Palatine Hill for 5 burpees at the top. Run down hill and towards Cabo Mexican restaurant. Hang a right to reach Point 2 for 20 dips on benches between office buildings. Continue to Carmel Commons Rd for 10 jump squats at Point 3 and finish at the bottom of Palatine Hill. Performed 3 rounds total.
Udder slides in to lead the Pax back to CCHS. Short pause at 51 to regroup for cross walk safety. Mosey around to CCHS front door.
Get in groups of 3 and each team member starts at one of three stations to endure some TBQ.
Station 1: Grab Escargot’s detergent bottle sand filled weights. Lunge walk the ramp to front door. Mosey back to start
Station 2: Hair burners downhill the length of a parking lot island. Turn it around at push it back up.
Station 3: Wall walkers on CCHS wall approximately 25-30 yards.
Hit every station and meet back up at the wall. Assume the position for a round of Ascending Testicles.
For those that do not know, Feet on wall, body parallel to ground and assume a merkin position. 10 merkins. Push up wall to 45 degrees. 10 merkins. Push all the way to Balls to the Wall position. 10 merkins. At this point in time I could not do a push up again and we held a 10 count inverted.
Mosey to Tartatus. Pyramid of burpee fail. Starting at bottom do two burpees. Run ramp and increase burpees by 2 each stop. Go up to 10 burpees. 10 got us to the top for we really just did a ladder.
On the deck roof form up 2 lines and race Cheddar Shredder style from light pole to light pole. Approx 35 yards. Cheddar Shredder is everyone planking in a line shoulder to shoulder and the last man turns to face line and does a handslap merkin with every pax in line. so plank walk/handslap merkin. The next guy turns to face line and follows. Each line went through two times. There was much mumblechatter and overall disdain for YHC.
Mosey back to CCHS front and grab gear to bring back to the start.
LunchTime Moleskinny:
Today’s work was deceptively hard.
Things to know:
Announcements:
Strong take out by Margo. Safe travels to all.
YHC rolled up to Fast Twitch in a loaner Nissan Altima courtesy of Figs Auto Repair. I highly recommend getting in touch with Cane if you need any vehicle repairs. This Back Blast is sponsored by Figs Auto Repair. Moving on…. YHC received a new lighted safety vest over the weekend to be used at the BRR. What a better time to break it in than the Fast Twitch Q. 17 men arrived and the disclaimer was given. YHC is obviously not a professional but sure looked like one once that vest was turned on. Off to the intersection of 51 and RainTree after 10 quick merkins IC.
RainTree 5k
Fairly Simple… The distance from 51 to Providence Rd via RainTree is exactly 1.55 miles. Down and back is a full 5k.
Windbluff Hills
PAX moved over to Windbluff and did some merkins and planking while waiting on the six. Instructions given to run 3 sets to the bottom speedbump with 5 squats at the bottom and 5 merkins at the RainTree stop sign.
Collected the PAX and stopped at Woodfox on the way back to the school. The plan was to run a 2 line Indian Run which failed miserably. (Q Fail) YHC made an audible for AYG back to the school. Haze did not hear this and about killed himself sprinting to the front of a dissolved line. Sorry Haze! With 3 minutes to spare, time for 2 sets of sprints in the SCMS parking lot. Finished!
Moleskin
YHC clocked 6.2 miles total. The PAX worked hard today. Lots of comments on the strobe lighted vest from many. Swiper and Alf were most vocal but that’s not much of a surprise. No, this was not an Amazon Prime steal. It’s made by Noxgear and the SC PAX put together a discount in honor of Cheech. See link and discount code below if interested. Glad nobody running near YHC suffered from a seizure due to the blinking strobes. There are exactly 60 days until BRR so time to get in some serious training men!
(Discount code: F3NFIA)
YHC and VanPelt arrived a little early for a 2 mile pre-run. 21 PAX arrived to do some work in some perfect weather conditions. Disclaimer given and we’re off.
THANG
Warm-up run down Elmstone to the Thornbridge club house parking lot for COP
IW X 15 IC
LSS X 15 IC
Merkin X 15 IC
Partner up. Partner 1 does 10 pull-ups at playground. Partner 2 does 20 dips at pavilion. After completion meet in middle parking lot for 10 hand slap merkins. Rinse and repeat going the opposite direction. 2 rounds each and then some plank work.
Head back towards the Murderhorn stopping at he rock pile on the way. Everyone grab a lifting rock.
Curls X 20
Overhead Press X 20
Triceps Extensions X 20
Repeat one more round.
Head to bottom of MurderHorn for main event which was a Triple Nickel. Merkins at top and jump squats at bottom. Plank work at top while waiting on six. Head back to launch site to end with sprints and some Mary.
MOLESKIN
Strong work by everyone. YHC Q’d a murderhorn triple nickel at The Maul a couple of years ago so one was due at RY. YHC learned a couple of things today. 1. MurderHorn sucks!! Especially 5 times in a row. 2. Long Haul is dang fast on the sprints. Need to set up a sprinting competition between Long Haul and Ickey Shuffle. Thanks for the opportunity to lead. Sorry this BB came out a little late.
YHC rolled up to an annoying flickering light in the Anvil parking lot. Had not posted at Anvil this year but was told by the PAX it has been that way since before Christmas. Someone please bring a BB Gun to take care of that thing. Beautiful weather this morning and 20 men arrived including one FNG. Welcome Pre-School! Thorough disclaimer and we’re off.
THANG
Mosey across Rea to the library parking lot for COP.
Merkin x 15 IC
Hold 6 inches plank x 15 seconds
Mountain Climbers x 15 IC
Imperial Walker x 15 IC (You’re welcome Gummy)
Mosey north on Rea and hang a right on 51. The PAX was catching up fast to 3 women runners. In an effort not to freak them out, YHC slowed the pace down knowing we would soon separate by turning right on Cary Ridge. The women also turned right on Cary Ridge. Damnit! Quick decision was made to do some plank work to create some separation. Continue run to Alderman Lane for some triple nickel action. 5 merkins at bottom and 5 jump squats at the top.
Continue to the end of Carey Ridge for some Mary.
Flutter x 15 IC
Heels to Heaven x 15 IC
LBC x 15 IC
The PAX then lined up abreast on Coburn and did 15 broad jumps and then ran to the intersection of Bevington Place. Run down Bevington to Rea road. 15 merkins at each speed hump. Total of 5 speed humps. Once finished run back for the six. Continue north of Rea back to Calvary entering the south entrance. Circle up for some more exercises.
Low Slow Squat x 15 IC
Dolly x 15 IC
American Hammer x 15 IC
Mosey back towards parking lot for 5 minutes of sprints. Insert a few more merkins and planks as well.
MOLESKIN
YHC is out of town on spring break last week and will likely fall behind on mileage goals. The selfish decision was made to focus on some heavier running which meant leaving campus this morning. Total distance covered was approx. 3.5 miles and 150 merkins for those counting. Great work by all this morning. 5 men from the Sturnbridge neighborhood attended today, including a FNG Pre-School brought by Mermaid. There is officially too many for carpooling so they had to bring 2 vehicles.
ANNOUNCEMENTS
Convergence with Anvil and Death Valley at Calvary next Wednesday, 4/12. Some experienced guys will talk about their F3 experience. Perfect opportunity to bring some newer guys and FNG’s.
Baracus and Stone Cold are heading to Pittsburgh to launch a site on 4/29. Let them know if you have any connections up there.
YHC read Slack late last night and saw that there was not a Q this morning. Was actually kind of looking forward to a PAX led workout. No offense to the bald guys but YHC has not posted without a Q. Pulled in at 0514 to see Rebar and Depth Charge. Decided to wait a few more minutes as Cheddar and Swiper pulled in around 0516ish. Depth Charge said he was looking at some old backblasts and saw some where the PAX ran to SCMS track. YHC quickly changed the subject. Ran a couple of laps on that track under Chelms Q on Tuesday and that we enough for the week. Cheddar brought up Piper Glen Hills but the PAX was not confident in the directions (Thank God!). The final decision was to head out to the Danger Zone with a twist. Run out for 30 minutes taking a right at Dunkin Donuts on Olde Providence and then back. Man, it sure gets dark on Olde Providence for a stretch. YHC was looking for the space station that was crossing the sky at 0540 but no luck. Great job to all for pushing hard this morning. Total mileage ranged from 6 to 7+.
Good luck to all running the Palmetto 200!
YHC arrived a little early to plan the finishing touches on the St. Patty’s day plan. At 0525 the parking lot was empty. 1 minute later the vehicles started rolling in. 18 in total for this Friday’s edition of #F3Centurion. Disclaimer delivered but no sign of Udder.
Mosey towards Panara Bread shopping center for a .25 mile warm-up. Chelms claims that when the weather is 25 degrees and lower there should be exercises prior to running. Must be an over 50 thing (RESPECT). YHC had never run around the circular round-about next to Wells Fargo so it can now be marked off the list. Circle up next to Wells for COP.
COP
SSH – IC x17
Merkin – IC x17
Peter Parker IC x17
Hold plank at 6 inches for 17 seconds
IW – IC x 17
The smart peeps in the PAX picked up on the theme here. 3/17 = St. Patrick’s Day
THE THANG
Mosey over to Panera Shopping center for some circuit work. 10 merkins at bottom of stairs. Run up stairs and across 2nd floor and down other staircase. At the bottom of the stairs broad jump for about 20 yards. That is one loop. Performed this 5 times. Mary and plank work while waiting for the six.
Mosey across 51 to Palatine Hill. Keeping the spirit of St Patrick’s Day, 7 is a lucky number. 7’s up Palatine. Burpees at bottom and jump squats at top. Once finished performed some Mary:
Heels to Heaven – IC x17
Dolly – IC x17
LBC – IC x17
Mosey to Charlotte Catholic parking deck for the grand finale. Split into groups of 2 and started at bottom middle of parking deck. 10 merkins in the middle and each group ran in opposite directions to the far staircase. Run upstairs to top level for 10 squats. Run to middle and down staircase. YHC called 5 reps but only completed 3 due to time running out.
A little more Mary to follow:
Flutter – IC x17
Freddie Mercury – IC x 17
Run back to starting spot and that’s it!
MOLESKIN
Strong work by all today. Covered exactly 2.5 miles and a total of 37 stories of stairs in elevation. Don’t know about everyone else but YHC was worn out after this one. Definitely feeling it in the quads. This is hopefully the last day of cold for Centurion. Mermaid is on tap for next week so looking forward to see what’s in store.
ANNOUNCEMENTS
Building a wall tomorrow. Check Slack/Twitter for details.
Men-
The PAX of Centurion will be preparing and serving food for 40 at the Ronald McDonald House on 2/19/17 (which is a Sunday). The commitment is from 4:00-8:00 and the serving of dinner is 5:30-7:30. We can not have more than 10 serve for this event. Children 12 and over can serve but they count towards our 10 person max.
There are 2 options:
1. Bring ingredients and cook the meal on site in a commercial kitchen. We can not prepare at home.
2. Purchase the food and serve.
Click below to sign up
Link to Signup Genius
Info about the event
RMH Meal Guidelines
More info about the Ronald McDonald House:
The Ronald McDonald House of Charlotte
Location: 1613 E. Morehead Street, Charlotte, NC 28207
A veteran crew of 7 showed total disregard to the forecast for the first #F3FastTwitch workout of 2017. YHC gave quick summary of workout before departure.
THANG
Run to Arboretum and cross 51 to Arboretum View. Quick stop for 10 Imperial Walkers (IC). Continue on Arboretum View and hang left at end. Pass barrier wall and first Right on Swans Run Rd. Right on Amanda Lane and stop at loop. Run loop and perform 5 merkins at end. Continue running loops adding 5 merkins each time until 0555. Then run back to launch site.
MILEAGE
Run to Loop (2 miles)
Each Loop (.4 miles)
Run back (2 miles)
MOLESKIN
Strong work today with all PAX exceeding 6 miles. TL was the over-achiever with 7 laps. Before bed, YHC saw 100% chance of rain during the 0500 hour. The 48 degree temp and slight mist was perfect running weather. Lots of puddles to jump and maneuver. There was a shady pink light coming from a bedroom of an apartment on Swans Run. It served as a beacon to guide the PAX on the return home as there was some confusion on which street to turn on. There was also some excitement expressed when YHC said to stop at the McDonalds (Gummy). Great to lead this group. Thanks for the takeout Pro!
ANNOUNCEMENTS
Joe Davis this weekend. Hopefully the show/ice will stay away
21 (including an FNG) gathered on the Eve of Christmas Eve to burn some calories to justify the mass consumption of food that will occur this weekend. YHC tweeted that there will be some burpees throughout the workout. Starting with 12 and going down to 1 for a total of 78. After a through disclaimer (after all we had an FNG) off we went.
COP
12 burpees OYO
Mosey over to parking lot off McMahon Rd and circle up
11 burpees OYO
Imperial Walker X 15 IC
Slow Squats X 15 IC
10 Burpees OYO
THANG
Mosey to intersection of McMahon and Little. Partner up and get 1 lifting rock per group. Partner 1 repeats of 10 curls, 10 overhead presses, 10 tricept extensions while partner 2 runs to 51 and back. Plank while waiting for six
9 Burpees OYO
Partner 2 lifts rock while partner 1 runs to 51 and back
Rinse and repeat one more time
8 Burpees OYO
Mosey to front of school
7 Burpees OYO
Bench work – 15 jump ups, 15 dips, 15 decline merkins (Repeat)
6 Burpees OYO
Mosey to bottom of parking deck
5 Burpees OYO
Run up short ramps of parking deck with 5 merkins at each turn.
4 Burpees OYO
Mosey back to launch spot for the Centurion Mile!
5 MINUTES OF MARY
Flutter X 20 IC
Freddie Mercury X 20 IC
3 Burpees OYO
American Hammer X 20 IC
LBC X 20 IC
2 Burpees OYO
Mosey back to launch spot for the grand finale! 1 last “ULTIMATE BURPEE”. (Burpee with 12 merkins). Don’t know if the term Ultimate Burpee has been taken but it sounded like the right thing to call it.
MOLESKINE
Great turnout today and strong effort by all! 1 FNG (Welcome Merkel!) and 1 Centurion FNG from F3Isotope (Welcome Shoe!). Not sure exactly how the name “Merkel” came about. It went from mini vans to fish to something German and all of the sudden it was Merkel. YHC was at a Christmas party last night and woke up this morning not in the mood for burpees. Then again, when is anyone in the mood for burpees? Had to persevere and stick with the 12 days and Christmas theme. 5 “Respects” in attendance today as well! Only 1 more Centurion posting of the year and Chelms has promised 0 Burpees. It was an honor to lead today. Hope you all have a very Merry Christmas!
ANNOUNCEMENTS
Need Q’s last weeks of Jan & in Feb. Contact Margo or Chelms
Mentoring Opportunity – Contact Chelms pchepul@gmail.com – See link Interrupting Hope
Serve at Ronald McDonald house 2/22. Need commitment from 4:30 – 7:30. Contact Margo ptharbin@gmail.com
Joe Davis – 1/7
YHC and Gerber were asked to help organize the 2nd Annual #SouthernDiscomfort. The sign up genius went out in mid September and YHC was a little worried to see a whopping 8 signed up after the first 10 days. YHC was delighted to see 40 men gathered in the Centurion parking lot ready to roll on Saturday morning. After some final donation collecting, taking a head count & a detailed disclaimer the PAX headed to the parking garage (Tartarus) for the start.
MAIN EVENT
Run from Centurion to Hydra/SOFA WIB with 6 pain stations along the way. 10 minute work out at each pain station lead by the site Q’s.
1. Centurion
2. Day Zero
3. Anvil/The Rock
4. South Charlotte MS
5. Arboretum
6. Hydra/SOFA WIB
HIGHLIGHTS (Please chime in the comments to add to these)
1. Run Stopper wore tights
2. Run Stoppers tights were off by Day Zero
3. Udder touched Run Stopper’s tights
4. The paparazzi showed up at DZ. He watched and photographed the entire workout. Kinda got a little creepy
5. The first crossing of 51 after Centurion was a little scary
6. The Rock stepped it up this year and had Gatorade instead of hose water
7. Lots of car beeps as we ran
8. Running with shovel flags is awesome
9. YHC might have ran some with the Pokémon Go app on per request from his son
10. Raised $629 for The Relatives
11. Did not witness any wipeouts on North Face
12. There was some chatter about having beer next year
13. Total mileage covered was 10.3
14. After 10 miles, a workout at SOFA WIB was not popular
A special thanks for all who participated and the Site Q’s for leading and providing hydration. Thank you Gerber for your help and setting up food and drinks at Omega Sports. Prayers that everything is fixable with your leg and you get more clarity after the MRI. YHC talked to The Relatives and they are thrilled with the amount we collected. They said their biggest need is snacks for the children so a good portion of the money will go towards that. Their 2nd need is bus passes followed by gift cards to Target/Walmart. Thank you all for your donations. It is awesome to leverage this event to support our community.