Author Archive Mermaid

Beach Arms

POSTED ON BEHALF OF IRON HORSE

18 brave PAX gather at Anvil for a crisp spring morning slide down the Merkin Ladder to get those arms toned for Spring Break.  Shovel flag planted by Young Love.  Due to warnings of fire ant infestation we stayed on the new, pristine pavement for today’s beatdown that went something like this:

Thang

Mosey around the parking lot to the far end.

COP

SSH x 25 IC

Burpee x 5 OYO

Mountain Climber x 20 IC

Burpee x 10 OYO

IW x 15 IC

Burpee x 15 OYO

Man-Maker Merkin x 10

Burpee x 10 OYO

Bottom Squats x 10 IC

Burpee x 5 OYO

Mosey to adjacent parking lot and line up.

Merkin Ladder

Sprint 50 yards.  20 merkin.  Sprint back.  19 merkin.  Down to 1 merkin (210 total)  LBC to wait for six.

Recovery: Side Crunch x 16 right/left IC.  Dolly x 20 IC

Mosey to Entrance 4.  Disclaimer about fire ants and cars given.

Jump Squat/Sprint/LBC/Lunge Walk Set

10 Jump Squat/Sprint to top of hill/15 LBC/Lunge Walk down hill/5 Reps

Mosey through parking lots and wind way over to rock pile

Rock ‘n Mary

Rock exercises done in civilian cadence.  Mary done in regular cadence count.

Press x 20/Flutter x 20/Curls x 20/Russian Twist x 20/Tricep Press x 20/Dolly x 20/Squat x 15/LBC x 20

Drop rocks and mosey to launch for COT

Moleskin

Good work by all today–fantastic weather.  Great privilege to lead the PAX at Anvil.  Brought out the Merkin Ladder at Hydra a few months ago and the response was so overwhelming that YHC saw fit for a return engagement.  Same enthusiastic response here!  Thought about doing that in cadence, but that would have been a mistake (70 burpees in COP were probably a mistake also–getting a bit of shoulder quiver while typing).  One perk of advanced age is that the PAX is much less likely to curse you to your face during the workout.  Kind.  Wheezing in COT messed up recording quality for name-o-rama.  Missing 1 PAX.  Please sound off.  Takeout by IH.

Announcements

A monetary collection is being taken for one of our A51 F3 brothers, Zip A Dee, who has been in the hospital for extended treatment due to injury.  Please see the email that was sent to A51 men with PayPal link.  Give if you are inclined and able.

5/16/2015 Race for the Homeless Adventure Challenge 5K at Calvary Church.  Very family friendly.  Sign up link on weekly email.

HDHH at Lodge tonight.

Still a few days to sign up for USMC Mud Run.  A few 3-man teams could use a 4th man.  Contact Madame Tussauds if interested.

Ultimate Closer

POSTED ON BEHALF OF LOBSTA ROLL

Shovel flag planted by Young Love.  YHC and Brushback gave Margo some KB instruction for his first swing session.  14 men were disclaimed by Lobsta Roll and then directed to follow him.  Off we went.

Mosey around the lots of Anvil AO with butt-kickers and high knees.  Weaved our way over to the Life Center courtyard.

COP 

SSH x 30 IC

25 merkin OYO

IW x 25 IC

25 merkin OYO

Low Slow Squat x 20 IC

Good Form Merkin x 15 IC

Mosey over to the rock pile and pick a non-running stone.  Circle up.

Stone exercises done in cadence in descending numbers: 20/15/10/5 with MARY OYO after each rep.  This set was done 3 times with 3 different stone exercises and 3 different MARY calls.  Each rep was followed by a suicide in the adjacent parking lot.

1. Shoulder Press/25 LBC (20 Press/25 LBC/15 Press/25 LBC/10 Press/25 LBC/5 press/25 LBC/Suicide run)

2. Curl/25 Flutter/Suicide

3. Tri Extension/25 Dolly/Suicide.  Bring stones home.

Mosey to the base of NF.  Line up at bottom.  Sprint to the top.  10 burpee OYO.  Run around and back to the start at base.  Plank.  Took 2 more trips up with ascending number of burpees (15/20).  Reps 2 and 3 started from the plank position.

Mosey through campus to launch lot.  Circle up and plank.  Plank-o-rama followed by a mountain climbers IC and Peter Parker IC.  Not sure of numbers.  BOM

Moleskin

COP hurt bad.  Stone set hurt even worse.  NF sprints with ascending burpees was the ultimate closer.  Perhaps a new #F3Anvil tradition to close with?  As always, Lobsta Roll put together a strong Q that did not disappoint.  Good crew at Anvil.  All PAX pushing hard to get through this smoker.  Great to have Puppy Love join us as site FNG.  Also great to have Cane back in action as he has been recovering from an injury.  Thank you to Young Love for a very meaningful takeout today.

Announcements 

Prayers for Margo and his family.  They have fostered a baby for 9 months and the baby will now live with her grandmother.  Prayers to Margo’s family for strength and for the child to thrive in this new living situation.

Team Chepul Hill.  Join to run a 5/10K 03/21 at Marshal Park to raise money for brain cancer research.  Look for link on website or Twitter.

HDHH TONIGHT at Mellow Mushroom from 5-8.  Portion of proceeds will be used to help fund a Nicaraguan mission trip to send F3 men to help repair a bridge.  Go get some food and drink.

Check weekly email for most current information and announcements.

Burpees and Other Stuff

Shovel flag planted by Escargot.  16 men arrived ready for the hard work that is Centurion.   Voodoo asked YHC about burpees and merkins.  Guy may have a sixth sense or just know my favorites.  First, a little about the burpee.  The burpee is a full-body exercise used in strength training and as an aerobic exercise #2for1deal.  It is named for Royal H. Burpee, an American physiologist, who, in the 1930’s developed the burpee test to assess fitness levels of recruits for WWII.  On 5/17/2014, in Greenwood, SC, Cameron Dorn broke 2 burpee world records: most in 12 hours (5657) and most in 24 (10,105).  Bet that guy didn’t complain about doing burpees like some of our PAX today.  YHC concedes that, yes, burpees suck, but also are a powerful sharpening tool.  Wikipedia lists 17 burpee variants.

Thang

COP in launch lot

SSH x 20 IC

Burp and Merk to 10.  Burpee 1 with 1 merkin, burpee 2 with 2 merkin, up to 10.

IW x 20 IC (at the request of PAX)

Mosey over to Aquatic Center lot and partner up

Burpee Broad Jump/Over-Under/Backwards Bear Crawl Set

Burpee Broad Jump to top of the lot.  Each partner does 10 Over-Unders.  Backwards Bear Crawl back to the bottom of lot.  Plank-o-rama to wait for six.

15 Jump Squat OYO

Carolina Dry Dock x 15 IC

Mosey back up lot and up Walsh toward shopping center at 51/Carmel (Panera/Bonefish) with a stop on the way for 15 Smurf Jack IC.  Continue mosey to shopping center.

Mary

Little Baby Flutter Crunch x 25 IC/Heels to Heaven x 15 IC

Triple Nickel

5 Burpees/Run up stairs and over 2nd floor walkway to the middle/5 Burpees/Run back to launch/5 Reps.  Plank-o-rama.

Flutter on curb x 25 IC

Mosey across 51 at Carmel intersection.  Continue mosey around the shopping center across Carmel to Palatine Hill.

Merkin x 20 IC

Triple Nickel

Run up Palatine/5 Jump Squat/Run down/5 Jump Squat/5 reps

Plank-o-rama

Mosey back toward the school through Jack In Box parking lot and cross 51 at crosswalk to benches in front of CCHS.

Bench Set

20 Decline Merkin/20 Dips/20 Incline Merkin

Mosey back to launch lot

2 minutes of burpee to to take us into COT

Moleskin

Strong crew today at Centurion.  T-claps to Margo and Scabby, who ran in and back, as usual.  Warm welcome to Pebbles who is a Fort Mill/Indianland PAX.  Great work out there.  Come back and visit anytime.  Mumblechatter revolved around burpees today.  I am quite sure we exceeded the burpee threshold for Hops at around 80.  When you look at what Cameron Dorn completed 5/17/2014, 80 burpees is a like a walk in the park.  Aquatic Center work left YHC pretty smoked and concerned that 35 minutes remained.  The stair/run/burpee work of the first Triple Nickel was painful and redundant.  Of the variety that you cannot wait to complete and move on to something else.   Teddy, Chelms, Bout Time, and Purple Haze, and Hops made this look easy.  The 2nd Triple Nickel at Palatine with jump squats is always a crowd pleaser.  Hannibal knew he would find himself at Palatine and crushed the hill work like the rest of the PAX.  Had to audible the bench set due to slick conditions.  Just enough time for 2 minutes of burpees to close.  At this point, Hops was through with burpees and made sure PAX knew burpees are not part of Weinke at the Rock tomorrow.  Good strong work by all PAX today.

Thank you men, for coming out today and helping to sharpen.  I truly enjoy and and get excited for the opportunity to lead the PAX.  Centurion crew always pushes hard.

Announcements 

Sign up for Mud Run by 3/1.  Strong A51 representation with some really fast teams.  The more the merrier.  4/11/2015 at the Leatherneck in Gaston, SC, outside Columbia, SC.

3/21 Team Chepul Hill will run to raise money and awareness for brain cancer research.  See Twitter/weekly email for details and link to sign up.

0630 Obstacle Run Workout at Indianland ES on 521 followed by 0700 Bootcamp workout Q’d by our very own Runstopper.  Thanks Pebbles.

New 3rd F on Tuesdays in Ballantyne at Einstein Bagels across from the Vine, where Bagpipe and Swift launch.  Launch sometime in the Spring.

 

Preblast: The Brave

The Brave was a vision of Madame Tussauds.  He and Champagne have Q’d the workouts mostly since inception and have done an exceptional job.  T-claps gentlemen.  It is a great workout at a great AO.  Usually cover 4-6 miles and clear several obstacles.  They asked for PAX to step up last week to take the Q.  Brushback and YHC have answered that call.

71days to USMC Mud Run at the Leatherneck in Gaston, SC.

This is a huge event for F3.  You have a chance to test yourself against the Leatherneck.  You have a chance to have 2nd F with your F3 brothers on your team, your area, and F3 nation.

On the fence?  Maybe mud is not your thing?  Doubtful.  You hop the fence and splash through the mud with every post.  Get yourself on a team and do the Mud Run.  Come and join YHC and Brushback for some training tomorrow.  0515-0615.  Launch from the Vine restaurant in Ballantyne.

Aye!

 

Heavy Lifting at Anvil

This post is written on behalf of Cane by Mermaid. 

YHC planted shovel flag and the PAX arrived, ready to do hard work at Anvil, as usual.  Haze indicated he may not be ready for a Cane Q and predicted rocks for the PAX.  Very good educated guess from Haze.  15 PAX took off for some work.

Thang

Mosey around the vast parking lots of the AO.  Backwards run, karaoke left and right.  Circle up in front of Sanctuary.

COP

SSH x 30 IC/IW x 20 IC/Merkin x 15 IC

Mosey over to, you guessed it Haze, the Rock Pile.  Grab a big exercise rock.  Voodoo took it quite literally and grabbed a giant stone.  Circle up in the safety of the lot

Rock Sets/Run/Burpee/LBC

Rock exercises done IC with a focus on form.  Followed by a 120 yard run around a distant light pole and 10 burpees OYO upon return for first 2 repeatos and LBC for final repeat.

Deadlift x 20/Squat x 20/Good Morning x 20-Run-Burpees

Curl x 20/Press x 20/Tri Extension x 20-Run-burpeess

Repeat x 3 for a total of 6 rock set/run/burpee/LBC (LBC’s sub for burpees for #5 and 6)

Return rocks to pile.  Line up in parking lot.  Form 5 groups of 3.

Relay Races

3 man team.  Each member run 60 yards.  Complete 5 plyo-merkin (hands leave ground).  Run back and tag next member.  Plank upon return.  Completed 2x.

Mosey back to launch lot.  Flutter x 25 IC

Moleskin

Cane gave me nothing to include here so this is all YHC.  Haze was spot on with the rock comment.  Cane enjoys weight training and we certainly did some lifting today.  Some of the PAX were a little ambitious with first choices for rocks and PAX were encouraged to find the right size after a the first repetition.  As Voodoo wisely carried his giant stone to the pile for a more suitable rock he muttered, “Walk of shame.”  The rock sets hurt and were well thought out. The run/burpee and run/LBC breaks were much welcomed by the PAX.  Fairly certain the PAX all enjoyed the relays.  Team of Brushback, Cane, Hannibal was moving fast and may have finished first.  Icky Shuffle demonstrated that now legendary fast twitch burst he has become known for during the relays.  Great job pushing one another and getting stronger at Anvil.  Welcome to Jaws who was site FNG and is new to F3.  Please come back and do more work with the men of Anvil.  Good to see Poncharello again today.  Keep on posting.  T-claps to Hannibal for both running fast all morning and for taking us out in a very meaningful prayer.

Angry white sedan sighting at about the 30-minute mark.  No problems today unless you consider rate of speed of said sedan a problem.  Stay alert men.  Keep each other safe.

Thanks to Cane for leading the men of Anvil this morning.  Strong Q brother.

Announcements

Team Chepul Hill.  3/21/2015.  Race to raise money for brain cancer research.  Check weekly email for link to sign up.

USMC Mud Run is 4/11/2015.  Start getting teams together now.  Pre-blast is promised soon.

Blue Ridge Relay.  Express interest to Turkey Leg.  See weekly email or website for additional information.

 

Thank You Haggis. Job Well Done

34 men posted at the Vine for Bagpipe and Swift. 21 men followed YHC for the boot camp style Bagpipe beatdown.  The Swift guys were most likely running.  Here is what the 0530 group did:

Thang

Mosey over to the Premier parking deck (approx .75 mile).  Circle up inside the entrance.

COP

Disclaimer given to PAX

SSH x 10 IC

IW x 10 IC

Mountain Climber x 10 IC (hold plank)

Merkin x 10 IC

Plank/6 inches/10-count

Merkin x 10 IC

Run and Burp

Run from bottom of deck up all the floors with a stop at each floor for 5 burpees OYO.  Plank-o-rama at the top to wait for six.

Mary

Sets to 10 IC (do not drop feet): Flutter/Hells to Heaven/Bicycle/Hold for two 10 counts

Mosey down to the ground level of parking deck.

Triple Nickel

Run up first incline (1/2 level).  5 Jump Squat.  Run back down.  5 HR merkin.  5 reps.

Plank to wait for six.  Merkin Set

Sets to 10 IC: Regular/Crucible/Offset Right/Offset Left

Mosey back toward the Vine launch lot with stops on the way to wait for the six.  Exercises done at stops: Smurf Jacks x 15 IC.  Imperial Squat Walker x 15 IC.  Plankorama

Circle up in launch.  90 seconds to spare.

Merkin x 25 IC

Moleskin

We covered approximately 2.5 miles today for the boot camp workout.  Hard for YHC to resist the pull of the parking decks of the AO, especially when we spent all our time at the lake last week with Madame T.  Soft Pretzel, Outback, Margo, Dear Abby, and several others pushing the pace today in the garage.  All PAX worked hard.  Welcome to our FNG, Super Freak.  He did a great job today.  Hard to believe it when he told the PAX his last name was Safreakis.  Made naming him easy.  Come on back out and join us in the gloom.  You will be glad you did.  Even better, tell all your friends and invite them out too.  T-claps to Outback who went after the six on the way back.

Speaking of Outback, he was named the new site Q, along with Soft Pretzel, at Bagpipe.  Excellent choices for AO leaders.  T-claps to Haggis who started this workout over 2 years ago.  Great job with the site.  All we had to do was look around at the 34 PAX today to see how well the AO has flourished under his leadership.  YHC also happy that the AO continues to have a leader with an accent.  YHC took group out in prayer.

Announcements

Team Chepul Hill.  03/21/2015 5K/10K race to raise money for brain cancer research.  Abacus and Chelms’ brother Bill is suffering from brain cancer and has fought hard for a long time.  Join them to raise money and awareness.  See weekly email for link for sign up.

Lucky Seven

Shovel flag planted firmly by Cane.  7 strong men determined that the weather forecast would not keep them from getting better at Anvil.  Weather was a non-factor.  No disclaimer needed for this veteran crew.  Off we went into the gloom.

Thang

Mosey from launch lot between CDC and sanctuary around the front of the sanctuary to the field by entrance 3 off Rae Rd.

COP

SSH x 10 IC

IW x 10 IC

Mountain Climber x 10 IC

Alternating Shoulder Taps x 15 IC

Merkin x 15 IC

Short mosey down to the base of North Face

Jacob’s Ladder

7 trips up North Face with increasing number of Double Merkin Burpees at the top.  Started with 1 and increased by 1 each trip up to 7.  Plank at top to wait for six.

Mosey to parking lot between Main Galleria Entrance and launch lot.

Mary

Exercises to 10 IC: Flutter/Dolly/Heels to Heaven/LBC/Rosalita/Hold

Protractor with three 10 counts at 6 inches/45/6 inches

Merkin x 20 IC

Mosey to base of hill at soccer fields.

Triple Nickel

Run to top of hill.  5 Crucible Merkin.  Run to bottom.  5 Squats.  5 reps

When finished with Triple Nickel take one full lap around CHAMP fields perimeter to the pavilion and complete Bench Set: 15 step-up/15 dip/15 derkin.  Take immediate seat in People’s Chair upon completion.  10 count from each PAX when all assumed position.

Mosey to rock pile and grab an exercise rock.

Rapid Fire Rock Set

Exercises to 15 in civilian cadence count: Curl/Tri Extension/Press/Overhead hold with two 10 counts.  2 repetitions.  Drop rock.  Merkin x 15 IC.

Mosey to far side of launch lot.  Line up.

Short Rest Sprints

AYG across parking lot x 8

Wheel of Merkin after sprint #4.  At curb, 15 incline merkin.  Rotate 90.  15 offset right merkin.  Rotate 90.  15 derkin.  Rotate 90.  15 offset left merkin.  Offset with one hand on curb.

Complete last 4 sprints to end at shovel flag for BOM.

Moleskin

Weather forecast was wrong.  Perfect conditions for the work we do at Anvil.  Small, but powerful crew took to getting through YHC’s weinke.  Jacob’s Ladder at North Face got the heart rate up.  Boutique and Margo pushing hard and leading the way on this set.  Strong work by all to stay close together and push each other.  Lots of sharpening today at Anvil.  Triple Nickel/Lap/Bench Set/People’s Chair was a good combo.  PAX continued to push each other through this set.  Rapid Rock Sets seem to find a way into most of YHC’s workouts.  Overhead holds with double 10 counts were felt by all and reminded YHC of a scene in Unbroken.  Sprints to end the workout done in attempt to empty some gas tanks.  Would have needed another 45 minutes with this group.  Very strong work by all today.  Thank you for pushing YHC and one another men.  Thank you to Young Love for a very meaningful takeout prayer.  Truly a pleasure and privilege to lead a fine group of men through this workout.

Announcements

Blue Ridge Relay.  If you are interested see the pre-blast email sent out by Turkey Leg and express your interest to him directly.  It is a great opportunity for 1st F and 2nd F.

Hoskins Park Ministry volunteer opportunity 01/24/2015.  Iron Horse looking for 20-30 HC’s to help scrape paint off a house being rehabilitated to house 5 homeless men in Charlotte.  9:30 to 3:00.  Get in touch with IH if you can help.

Team Chepul Hill.  03/21/2015 10K/5K/1 mile fun run to raise money for brain cancer research.  See preblast, weekly email, and tweets from Chelms aka Tater Tot for more information.

Udder Over Here With You Guys?

16 men were pleasantly surprised by the balmy conditions of the morning in comparison to the previous morning and the forecast.  With VSF flying the veteran crew took off.

Thang

Mosey up Little to McMahon by Wells Fargo down to the crosswalk in front of the campus.  Cross over 51 to the plaza and around Jack in the Box drive thru lane to empty lot.

COP

SSH x 10 IC

Smurf Jack x 10 IC

Imperial Walker x 10 IC

Imperial Squat Walker x 10 IC

Merkin x 20 IC

Fast mosey to base of Palatine Hill.  Plank to wait for six.  Right leg high/Left Leg High.  Follow Q up and over Palatine and make loop through parking lot to start (1 lap) to establish route.

Up and Over Laps with Burpee Ladder

5 Burpee and complete lap/10 Burpee complete lap/15 Burpee complete lap

Plank-o-rama to wait for six

Mary with a touch of Merkin

Heels to Heaven x 20 IC/Hold/Dolly x 20 IC/Hold/Protractor with three 10 counts/Merkin x 25 IC

Mosey back to Jack in the Box parking lot near crosswalk.  SSH x 20 IC.

Cross over 51 to CCHS campus picnic area.

Bench Set

15 Incline Merkin/15 Dip/15 Derkin

10 Incline Merkin/10 Dip/10 Derkin

Mosey North on 51 and cut through Wells Fargo parking lot to follow route back the way we came past the launch lot to the farthest rock pile.  Grab an exercise rock.

Rock Set

Exercises to 15, no rest, civilian cadence: Curls/Press/Tri Extension/Curl/Press/Overhead hold with two 10 counts

Drop rocks and partner up.

Partner Run and Stack

Partner 1 runs up hill to the picnic area entrance and back while 2 does called exercise.  Flapjack to target number of cumulative reps.

Round 1: 150 LBC

Round 2: 50 Burpees

Plank-o-rama: RAH/LLH/Flapjack

Merkin x 20 IC

Mosey back to launch for COT

Moleskin

YHC almost ran into a gentleman and his dog on the way back down to the launch lot at 0615.  Pleasantries exchanged and continued on.  Said gentleman took an interest in our group and stood outside the circle while we did COT.  With a break in the announcements he asked, “Hey, Udder out here with you guys?  He said he would be out here working out this morning.”  We explained that he had a newborn at home and he appeared in the know.  Udder may have been preoccupied this morning. Congratulations to our brother Udder on the birth of his daughter.  Good intentions to get out thwarted, most likely, by the needs his baby, or a lack of sleep.  That is the first time YHC has seen someone try to track down an F3er at a workout.  Thought maybe we had a potential FNG on our hands.

Strong crew out today and hard work was completed by all.  Smurf Jacks and Imperial Squat Walkers drew some chatter.  Purple Haze asked YHC why he had looked at him while calling Smurf Jacks.  Unintentional, but, now that YHC ponders, may have been unconscious look for approval from the Sensei, as Haze was dubbed at Anvil Wednesday.  A fitting aka for Haze who has been a mentor to YHC and to many other F3 guys #leader.  Bout Time was Larry Bird on Palatine set with the PAX all displaying physical prowess and crushing this set.  More of the same as we moved through the AO.  Heavy on the burpees and merkins today as YHC tried to take the Joe Davis into consideration.  Hard to go easy on the run when the temps are semi-cold.  T-claps to Margo, Scabby, and Dear Abby who ran in and home from workout even though BOG offered them a lift home #strong.  Apologies to Abacus for the Q fail of skipping him in the name-o-rama.  Not enough O2 to the brain YHC supposes.  Great job out there today men.  A pleasure to lead a fine crew.  T-claps to Chelms aka Tater Tot for taking us out.

Announcements 

Joe Davis Memorial Run tomorrow 1/10/2015 in Baxter Village in Fort Mill, SC.  See website and twitter feeds for information on clown cars from Arbo and the Vine.  Bring cash to give to the coffeeteria fund or check the website for Paypal link.

03/21/2015 Team Chepul Hill will run in the 5K/10K/1 mile fun run to raise money for brain cancer research.  Look for preblast from Chelms next week on the website.

Iron Horse is looking for 20 to 30 HC’s to help scrape paint off a house that is being prepared to house 5 homeless men through Hoskins Park Ministry.  01/24/2015 from 9:30 to 3:30.  Volunteer what you can, it does not need to be all-day commitment.

 

 

Triple Stack and a Nickel

VSF planted.  6 for KB prior to the main event.  Weather conditions probably the best of the week.  PAX were ready to hit it hard at Centurion.  Disclaimer given.  Circled up where we stood.

Thang

COP

SSH x 10 IC

Mountain Climber x 10 IC

Merkin x 10 IC

Short mosey to the north end of the parking lot.  Find a partner.

Partner Stack

Partner 1 does  a lap around the football field.  Partner 2 does called exercise.  Swap.  Keep a cumulative count to hit the target number per 2-man team.  Target=100 burpees.  Several pax did additional burpees to wait for six.  SSH x 15 IC.

Mosey through campus up to shopping center at 51 and Carmel.  Plank-o-rama.  Find your partner.

Partner Stack

Partner 1 does a lap at shopping center.  Run up stairs and across the 2nd level.  Down stairs and back to launch.  Partner 2 does called exercise.  Swap until target hit.  Target=200 merkins.

Plank-o-rama

Mosey back toward CCHS and cross 51 at crosswalk.  SSH x 15 IC.  Continue mosey to Palatine Hill.  LBC x 20 IC.  Heels to Heaven x 20 IC.

Partner Stack

Partner 1 runs to top of Palatine and back down.  Partner 2 does called exercise.  Swap until target hit.  Target=60 Low Slow Squats.

Triple Nickel

Run to top of hill.  5 Jump Squat.  Run to bottom.  5 Jump Squat.  5 repetitions.

Mosey back to CCHS campus launch lot.  Line up.  AYG 100-yard sprint.  Squats OYO upon arrival.  AYG 100-yard sprint.  COT

Moleskin

Site-Q Chelms and YHC dressed in identical attire.  Good group for pre-KB today.  Great to have Titan join us.  Strong work today.  Always a pleasure brother.  Glad to see Snowflake, Dory, and Smash back in action at Centurion.  A few of the KB guys mentioned that it was a lot of shoulder work when 200 merkins were called after the burpees.  Checkpoint, Brushback, Chelms were Larry Bird on the Triple Nickel.  Brushback demonstrated some serious fast twitch on the sprints.  He was flying.  Bout time displaying physical prowess repeatedly at Centurion.  Glad to have you with us.  Margo back in action and crushing it after a short break.  Checkpoint gave T-claps to Brushback after sprints and mentioned he did not have much fast twitch left.  Titan quickly asked about his 1/2 marathon time for Thunder Road.  Impressive.  T-claps to Rip Curl, Steinbrenner, and Cadillac who pushed hard for 45.  Abacus, Hannibal, and  Boutique tore it up out there as usual.  We covered a lot of ground.  Great job today and a pleasure to lead a fine group of men in the gloom.  Snowflake took us out in BOM.  Thank you brother.

Announcements

Sign up for the Joe Davis Memorial Run.  1/10/2015.  Check website for a link.

Team Chepul Hill.  Join the Chepul brothers and several F3 brothers, family, and friends for a race 03/21/2015 at Marshall Park in uptown.  Money collected for brain cancer research.  See link below in the comments from Chelms.

Tutoring at Billingsville and AG Middle School.  More men needed.  Chelms is Q.

Checkpoint has Q at Muthaship on Monday and invited all to attend.

 

Frozen Seafood

VSF planted firmly for the 10 strong PAX.  Real SF given the morning off due to frozen tundra.  Lobsta Roll cruised in with 90 seconds to spare, gave a quick disclaimer, and off we went to get warm.  Note: Mermaid is YHC for this post.  LR is DR today and does not have website post privileges.

Thang

Half mile mosey through the parking lots over to the Life Center.  Circle up.

COP

SSH x 25 IC

IW x 25 IC

Squat x 25 IC

Peter Parker x 20 IC

Parker Peter x 20 IC

Mosey around the front of the Sanctuary to middle of the field between 51/Rae/Entrance 3.

Starfish

Run to designated spots in Starfish pattern at corners of the field and do called exercise.  Run back to center and do 10 burpees OYO.  This starfish had 4 legs.

1. 50 merkin  2. 50 wide merkin  3. 25 diamond merkin  4. 25 HR merkin

Plank-o-rama after 10 burpees at center to wait for six.  Mosey through the field past entrance 3 down the hill to the bottom of North Face.

North Face Squat Set

Start at bottom.  25 jump squat.  Sprint to top.  25 jump squat.  Plank-o-rama.  Repeato

50 LBC OYO

Mosey through campus to rock pile and grab exercise rock.

Rock Set

Press x 15 IC/Tri Extension x 15 IC/Press x 15 IC/Curl x 15 IC

50 LBC OYO

Mosey back to launch lot.

Mary

Flutter x 25 IC/Dolly x 25 IC/Mason Twist x 25 IC

Moleskin

10 hearty PAX today for a Lobsta Roll painfest.  As usual, it was a smoker.  All PAX worked hard for the duration.  We covered most of the campus in the 16 degree morning.  Not much mumblechatter today.  Cold temps make O2 deprivation occur faster and with less exertion.  Starfish hurt with 150 merkin and 40 burpees.  Ending with 25 HR merkins certainly makes you aware of your shoulders and chest.  Quick switch of gears for a leg beating at North Face and then onto the shoulders and arms with the rocks.  Great balance for a total body workout today.  T-claps to Lobsta Roll for the leadership today and to Hannibal for taking us out in BOM.

Young Love is on IR.  Cane out with illness in his family as of late.  Nothing too serious, but enough to keep him away.  Hope you guys are back at it soon.

YHC will be at Anvil next week for some pre-Thanksgiving work courtesy of Champagne.  Initially thought travel plans included Tuesday evening departure.  Not so.

Announcements

A51 Christmas Party.  12/6 at Sugar Creek Brewery.  Hard Commit by Thursday 11/20 via PayPal link.  Email sent to all PAX with link.  HC by tomorrow.

Last week for shoe donations for Project Sole Redemption.  A51 collected over 300 pairs.  Last minute donations appreciated.  Good work men.

Joe Davis Memorial Run.  1/10/2014 in Fort Mill.  Sign up and run it.  Support Rock Thrill and this important charity.