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.
Pavers and Poo
16 PAX posted for another Centurion workout at Charlotte Catholic High School. No pre-KB today, but Jamboree did a pre-run. Disclaimer was given. QIC filling in for Hannibal who is under the weather. Chelms took the opportunity for birthday payback for the QIC. Quite literally, he re-gifted one of the custom F3 pavers given to him by QIC in celebration of his 49th birthday. QIC expressed thanks then asked him to carry it. Off we went.
Thang
Mosey up Walsh and around the block to upper entrance down to parking lot.
COP
SSH x 20 IC
MC x 20 IC
Merkin x 20 IC
Burpee x 10 OYO
Mosey back to launch lot
Sprints
Divide PAX into 2 groups. Group 1 lines up for 60 yard sprint. Group 2 follows when 1 is at halfway point. Short rest. Repeat x 7. Jump Squats x 20 OYO between 4 and 5 reps.
Plank-o-rama: RAH/LLH/Swap/RAF/LLH/Swap/6 inches/10-count x 2/Merkin x 10 IC
Mosey through campus across 51 to Jack In The Box parking lot
Mary
Heels to Heaven x 20 IC/6 inches/Flutter x 20 IC/6 inches/Dolly x 20 IC/Protractor
Mosey to Palatine Hill. SSH x 10 IC to wait for six.
Triple Nickel
Run to top of hill. 5 HRM. Run to bottom. 5 Jump Squat. 5 repetitions.
10 Burpees OYO
Mosey back up Palatine and run the ridge back down to the road. Continue mosey to Jack in The Box parking lot.
Merkin Set
Merkins to 10 in civilian cadence: regular/wide/stagger left/stagger right/diamond/plank/6 inches/10 count
Mosey back to campus to the rock pile. Grab a big rock.
Rock Set
Sets of 20 civilian cadence: Curls/Tri Extensions/Overhead Press. Drop rock.
Mosey back to launch lot.
Sprints
Same as above. 60 yards. 2 groups. Short rest. 6 reps.
Mary
Bicycle x 15 IC/6 inches/Flutter x 15 IC/6 inches/Heels to Heaven x 15
Moleskin
Co-site Q Chelms has been chattering about getting even with YHC for his birthday gifts since they were given. Today was his day. Told YHC he was no fun when he was asked to carry both. Pavers were passed around the PAX with all asking for a turn to carry. YHC always enjoys the group effort and willingness of F3 men to share the pain. Good call Chelms.
Goal today was to quickly get the heart rate up and keep it there with enough Mary and Merkin breaks to avoid TBQ. Sprints did the job. Palatine did not disappoint. Well maybe it did. Jamboree noted that Palatine is like a magnet. Agreed. Hard to avoid. However, today Palatine gave YHC an unwanted gift, much like the paver given by Chelms, but worse. During the call for Triple Nickel YHC paused when struck with a smell that continues to resonate in the nasal cavity as this is written. “I smell poop,” YHC exclaimed then picked up left shoe to examine the bottom. Feces covered 80% of the sole. The smell by now had begun to move through the PAX. YHC was given a very wide berth on Palatine Hill to complete the Triple Nickel. This, by far, was the largest, most foul-smelling land mine that YHC has ever stepped a foot on. Palatine Hill did a poor job of pulling said poop from the sole of said shoe. Even worse was the ride home in the Jeep. Almost tweeted Big Black and Country for a ride home to allow the shoes to ride in the truck bed. Would have felt bad subjecting even a truck bed to that foul odor.
Strong work by this group of men today. All PAX were moving on the sprints and made quick work of Palatine Hill. Welcome to site FNG’s Turkey Leg and Dumpster Fire. Please come back out and do more work with the men of Centurion. A pleasure to lead this group today as always. Hops took the group out in BOM. Thank you brother.
Announcements
Joe Davis Run 01/10/2014. Sign up and support this cause. See website for preblast and details.
Tutoring at AG Middle School. Thursdays at 5:00. Chelms on Q. Contact: pchepul@gmail.com. They need a few more good men to help out.
F3 Christmas Party at Sugar Creek Brewing Company 12/06/2014. Look for information on the website and Twitter. There will be a paypal link soon. Prohibition on Q.
Look At That Sky
15 PAX posted at this awesome AO for F3 Anvil. YHC and Champagne were joined by Jamboree for pre-KB after he completed a 4-mile pre-run. Off we went into the gloom.
Thang
Mosey around some lots toward the break in the trees known to YHC as the gate to North Face. Stop at closest lot.
COP
SSH x 20 IC
Merkin x 20 IC
Burpees x 10 OYO
Mosey through the gate to North Face to the base of this hill. Plank to wait for six.
3 Trip Set
Start in plank position. Q says go:
10 merkins/Sprint up NF/10 merkins/mosey to bottom/SSH IC to wait for six
Repeat x 2. Early finishers rewarded with burpees for round 2 and jump squats for round 3.
Bear crawl to top of NF
Mary
Flutter x 25 IC/Heels to Heaven x 20 IC/Dolly x 20 IC
Mosey to the top of Entrance 4. Plank-o-rama. Mosey to the bottom of Entrance 4.
Jump Squat x 20 IC. AYG up Entrance 4 Hill to rock pile.
Rock Set
Sets of 20 in civilian cadence: bicep curl/tri extension/overhead press
Mosey to bottom of Entrance 4. 20 Jump Squat OYO.
AYG back to your rock. Plank-o-rama. Repeat Rock Set. Return rock.
Mosey to pavilion. People’s Chair. Assemble in the sweat box. Split group in half.
Group 1: Bench Set repeats: 15 jump-up/15 dip/15 derkin
Group 2: Run to fence at end of athletic field and back. Swap.
Sprints
Start at line in parking lot. 5 x burpee. Sprint to other end of lot. 5 x burpee. Return to start.
Repeat x 2 with HRM and Jump Squat
Mary
LBC x 15 IC/6 inches/Flutter x 15 IC/6 inches/Heels to Heaven x 15 IC/6 inches
Moleskin
YHC enjoyed leading the PAX today. Strong work by all. Gomez was site FNG today. Thank you for coming out and hope you enjoyed this AO. Please come back any time. On the way to the launch lot Champagne took a moment to point out the beautiful sunrise. Thankful to see this today. Great way to start the day. A pleasure and a blessing to lead this fine group of men. The hope is that you got stronger in some way. Champagne took group out in BOM. Thank you brother.
Announcements
Shoes. Bring them for Sole Redemption. Boutique is shoe Q. Reports are 11 of the 40 for Anvil. Please bring lightly used men’s athletic shoes.
The Brave workout in Ballantyne on Fridays will be doing the Ranger PT test every 6 weeks or thereabouts. 2 minutes of push-ups/sit-ups/pull-ups followed by a 5-mile run. Champagne and Madame Tussauds on Q.
Runstopper on Q Friday at Joust and Saturday at the Rock.