POSTED BY MERMAID FOR SABLE
The Thang:
13 started off at Centurion today. Group was disclaimed and took off as Fargo was driving up so the group stopped for him to join. Mosey across Hwy 51 toward McMahan Dr. and stopped at the intersection of McMahan Dr and Little Ave.
COP:
Low Slow Squat x 13
Side Shuttle Hop x 13
Mountain Climbers x 13
Peter Parkers x 13
Sharon Towers x 13
Triple Set:
Start at the intersection and run towards Hwy 51 stop short of next intersection and do 13 merkins, run back to starting intersection and do 13 plank jacks. Run towards Carmel Rd and stop at Sunshine House Daycare and do 13 diamond merkins. Run back to starting intersection and do 13 plank jacks. Run towards Johnson Rd and stop at enters to Catholic, do 13 wide arm merkins. Run back to starting intersection and do 13 plank jacks. Repeat x 3.
Mary and planks while waiting for all Pax to finish. Mermaid with a 30 count, then mosey to parking deck.
Run parking deck ramps and stop at every landing to do 13 calf raises. Hold plank on the top deck while waiting for group to finish.
Run down stair way 1 to the ground level, run over to stair way 2 all the way to the top, run over to stairway 3 and back down to ground level. Wait on Pax to finish while walk sitting on the fence by the stadium.
Mosey back to launch. Protractor back and forth 45 between and 10 degrees for a few minutes, then 5 burpees on your own to end.
COT
Great effort by everyone this morning. Thanks to Mermaid for giving me the opportunity to lead this group of men. Chastain joined us from Waxhaw as he completes the passport challenge, visiting as many different AO’s as possible for the next couple of months. Chastain also shared with us that the guys in Waxhaw have made a solid effort to wear headlights and/or reflective vests. Centurion should start this practice given the high traffic area and crossing Hwy 51.
Thanks to Lorax for taking us out.
8 for Centurion today. Group was disclaimed and we took off. Lorax called the QIC’s disclaimer, “Lazy.” Fair enough.
Thang
Mosey across 51, north to shopping center where businesses go to die on the corner of 51/Carmel.
COP
IW x 10 IC
Low Slow Squat x 10 IC
Merkin x 10 IC
Mountain Climber x 10 IC
Peter Parker x 10 IC
Flutter x 11 IC
Triple Set
Start at the middle of the shopping center. Run up stairs. 15 Heels to Heaven in the middle. Run down far stairs and back to launch. 20 Merkins. 3 reps
Mary to regroup
Mosey over to the rock pile on McMahon, by the two semi trucks parked on the road. Grab a rock.
Civilian count rock set. All exercises to 10. We did a bunch of curls, presses, tri extensions, goblet squats. Some exercises were done in consecutive sets of 10. All completed without putting rock down.
Mosey down Little, back into campus, over to parking deck, AKA, Tartarus.
Triple Set
Same as above. Start at Stairwell 1. Up to level 4. Over to Stairwell 2. 15 Jump Squat. Down stairs and back to launch. 20 Wide arm merkin.
Mary/Plank-o-rama to regroup.
Mosey to benches in middle of campus. 10 Incline Merkin/10 Dips/10 Decline Merkins x 3.
Mosey through campus, across 51, and back to launch.
5 MOM and plank. Several exercises completed. Zero burpees today.
COT
Moleskin
OBD=Only Backblast of the Day. Maybe. We will see. 1st Centurion backblast in a few weeks. Mighty Might did not write one. Neither did Benny, even after I called him on it the Saturday following his Q. He responded that he would complete it later that day. Alas, he did not.
Point Break mentioned that he may need to use his feet to type after this morning. Yes, it was a heavy arm day. I was hitting failure during the bench sets. As the Q, you are most welcome to selfishly plan the workout to meet your individual fitness needs. I needed some arms and chest today.
Solid mumblechatter during COP. Clover and Lorax were jabbering about something super important. To them anyway.
Limey is on the verge of putting his man parts in his gym bag and spending some time with the fern. Apparently, he doesn’t do the cold weather, outside, for workouts. I say man up. The workouts I remember the most vividly are the ones completed in adverse conditions.
Snuka had a little trouble counting to 3. Leaving that there.
Bout Time ran in and back. #stud
Clover flatulated and blamed Limey. Even asked him if he ate shrimp last night.
Have a safe Halloween. Hopefully the kids can have a good time and stay healthy. 2020, two months left.
T-claps to Bout Time for the takeout prayer
Announcements
Sable has his Centurion VQ 11/13. Dude has been getting after it and has already Q’d a couple of workouts. Put it on your calendar.
Christmas Zoom Party…
13 pax joined the QIC for this week’s NOE workout. YHC had to take the long way around to get to the launch lot. Thanks to Voodoo for verification that you cannot get to AMC entrance via Elm from 51. Disclaimer given and off we went.
Mosey past AMC into lot by Jersey Mike’s. Circle up for COT. We did a bunch of exercises to get loosened up then took off down Elm and took a left prior to the construction zone and down the Murderhorn. Stopped at the Clubhouse rock pile and got a lifting rock.
Rock Set: 15 Thrusters/15 Curls/15 Tri Extensions. Run up to the stop sign. 15 Merkins. Run back. Chair plank with rock overhead. 3 total reps with Mary and plank exercises between reps.
Civilian count Rock Set. All to 10. We did curls, tri extensions, goblet squats, overhead presses, each repeatedly, no breaks. Put the rock back.
Indian Run up the Murderhorn. Cross Elm and back to launch lot.
Mary/Plank exercises followed by AYG up the hill. 15 Merkin/15 Jump Squat. 3 total reps. A little more Plank-o-rama. Done.
COT
Moleskin
YHC invited Circuit City to Q Centurion a while back. With the invite, like a good site-Q, he invited YHC to Q NOE. Happy to do so today and appreciate the invite. Got to see several guys that I have not seen in a while. That is always nice. Welcome to FNG Lafawnduh. Love that name. Taken from the cult classic Napoleon Dynamite, one of YHC’s all-time favorites. Turns out, our FNG met his wife online. Check out this link or just google “Kip Dynamite wedding song.” My computer has safe search, so the better youtube vids were blocked: KIP’s Wedding Song
Funny story, my twin brother met his wife on Match.com. I included part of Kip’s song in my best man speech. The older folks did not get it, but the younger folks cracked up.
I did not record the pax names on my phone after workout. My bad. Memory gives me the following: Mighty Might, Taco Stand, Circuit City, Frehley’s Comet, Blackbeard, Cable Guy, Lafawnduh (FNG), Long Haul, YHC, Pop Tart, Drano II, Midriff…missing 2. Apologies.
YHC took us out in prayer. Thanks again for the invite Circuit City. Enjoyed getting back over to this AO.
Take me on up to Amelie’s French Bakery in the Queen City. Next to Chuck E Cheese with the boarded windows and poorly made signs offering 5 dollar pizzas. Enter at your own risk and don’t even think about it without a mask. Virtual Stars and Stripes flying. Actual Stars and Stripes in Margo’s broke down truck.
Stick that in your country song, yeah
Take that one to number one, yeah
And get the whole world singing along, yeah
Stick that in your country song, yeah
Disclaimer went nothing like this, but motivational effect was close:
Light the arrow, pull the bow
Shoot that fire right through my soul
Hit my pride, fist up high
I wanna feel the rush, I wanna feel alive
C’mon, I wanna pound the dash
Stomp the gas, drive too fast
Rock me hard, stop my heart
And blow the speakers right out of this car
Off we ran to the Circle of Pain. Down the road and up the old dirt path to the summit of Queen’s highest peak. Did some Imperial Walker’s, Merkins, Squats and ran down the hill. 9 men powered through a Triple Nickel and some mary in the devastating humidity.
Stick that in your country song
Take that one to number one, yeah
And get the whole world singing along
Stick that in your country song
Soul’s half-crushed, 9 made a break for Tartarus. Set of 5 up stairwell 1 over to 2. 4×5 Burpee/5 Merkin/5 Diamonds/5 Jump Squat. AYG down 2 and back to 1. Repeat x 4. Break after 3 reps for some Mary. Finish last 2 reps. Gimme one about the teachers who, were showing up as we worked it through. Masks on tight, ready to change a life or two. Shout out to all the teachers, and parents too.
Stick that in your country song
Take that one to number one, yeah
And get the whole world singing along
Stick that in your country song
9 pressed on through gloom and physical hardship, Chelm’s gout and the Q’s throbbing knee. Busted some work on the rock pile. Finished with plank and mary.
Stick that in your country song
Take that one to number one, yeah
And get the whole world singing along
Stick that in your country song
COT
T-claps to Bout Time for run in/run out and for taking us out in prayer. Solid group out this morning. Gloom was thick and impeded necessary O2 intake, at least for the Q, which was the reason for the break in the deck set. Welcome to Sable, site FNG. Dude was crushing it.
Have a great weekend, men. Hope you can find some time to reflect on the positive in your lives. Last night, driving down the road, windows down, listening to Bob Seger “Against the Wind,” with Samuel in the back with our poles and gear, I had the feeling that life at that moment couldn’t get much better. Thankful for time to fish with and enjoy my son’s company. I hope he remembers times like these later in life. We wade through a lot of shit right now, but it could be so much worse. Do what you can to make it better. Be that positive in someone’s day. Say hello, give a compliment, lend a hand. It can make a huge difference. You never know what path another is walking in life.
7 men for Centurion. Scheduled Q Runstopper has some old man issues involving his lower back. Hope he heals up. Had it been last week, YHC would have had the same problem. Back pain sucks. Group was disclaimed and off we went.
Thang
Mosey across 51 past the Chipotle climate controlled delivery truck and onto CCHS campus. Down the thoroughfare to Stairwell 2. Up stairs to level 4. Circle up.
COP
IW x 10 IC
MC x 10 IC
Peter Parker Merkin x 10 IC
Low Slow Squat x 10 IC
Down Stairwell 1 to the circular benches.
Triple Towers
Start at benches with 15’s: Step Up, Dips, Derkins. Run to Stairwell 1. 15 Heels to Heaven. 5 Hand-Release Burpees. Down Stairwell 1. Back to benches. Plank-o-rama. Repeat bench set and run to Stairwell 2. Add 15 Donkey Kicks. Repeat to Stairwell 3. Add 15 Jump Squats. Plank-o-rama between reps.
Mosey into Tartarus (deck). Line up on ground floor. We did some sprints up to the top, covering either a half level or full level after completing called exercises. Mary at the top. Down to ground level. Another Mary set.
AYG up Stairwell 1 and back down 5 times. Mosey back to launch. Civilian cadence merkins to 10: Regular, Offset Right, Offset Left, Wide, Diamond.
COT
On April 7 of the Bicentennial year of this great country, an American treasure was released. The Bad News Bears. The film featured a hard drinking former minor league prospect, Morris Buttermaker (Walter Mattheau) as a reluctant head coach of a little league team. He was voluntold to coach by a city councilman whose son, who was marginally talented, was not allowed to play in the league. In one of the best years in history, 1976 when the film was released, Buttermaker sets the gold standard for coaching. He drinks tall boys while coaching while telling it like it is. No kid gloves. No PC. Maybe this is what Trump was talking about with his campaign slogan. Who knows. Anyways, Buttermaker fails with his team of misfits and decides that he needs an ace, so he enlists feisty and gifted pitcher, Amanda Wurlitzer (Tatum O’Neill), to lead the charge. Spoiler alert: Together They Make It Happen.
Cinematic gold, IMHO. I was a ball player as a kid and loved this movie. I also love my parents, for allowing me to watch this movie that included such great lines. A few examples;
-I got half a mind to find your old man and kick him in the nuts so hard he can never foul the earth with another shit like you.
-Hey Yankees, You can take your apology and your trophy and shove it straight up your ass.
-Blow it out your bung hole.
Ahh, 1976, also the year of my birth. Definitely need to watch this gem with my kids today. Show them how coaches used to motivate their players. How a team comes together to make it happen.
So, that is what we did today, in a sense. The group stayed together mostly, and offered one another some encouragement, and got it done.
Our FNG, Bad News, hails from Chi-town, the Windy City. Circuit City brought him out. He is visiting prior to heading over to Myrtle Beach for his 12-year-old son’s baseball tourney. His team finished 4th in some high level of competition and were slated to play the Cooperstown tournament this year. Bad news, team, consolation prize is the Myrtle Beach tourney, due to COVID. Anyways, that’s how his name came about, but we certainly enjoyed having him and wish the team luck in Myrtle.
Notables: Bout Time ran in and back. Cane and I passed him on the way in. Quick math indicated that he would need to run hard to make it. He did. His wife, Lauren, earned the Woman of the Year award for the Leukemia and Lymphoma Society. Her team earned somewhere in the neighborhood of 450K. That is some good news. Well done!
Great work this morning men. Have a good weekend. Be safe
Lorax is DR at the beach. Again. Nobody was signed up to Q, so YHC filled the spot. Not much planned so asked for some suggestions prior to launch. Burpees and grass came in as the winners. Cheese Curd asked for the grass. He also pre-ran 3 miles. Disclaimer given.
Thang
We rolled out of the launch lot over to the semi-circle and did some COP. SSH, Merkin, MC, Squats, Burpees x 5 OYO, Flutter. Next we ran over to the Hot Box. Each pax was tasked with 100 Step Up/100 Dip/100 Derkin, however each saw fit to complete. Plank upon completion.
Run over to a parking lot, partner up. We did 3 rounds of partner stacks. P1 runs to end of parking lot and does 1 burpee. P2 does called exercise. Swap to called number. 150 Squats/150 Dry Docks/100 Heels to Heaven. Mary to finish it off and regroup.
After this we stopped in a nice patch of wet grass. 10 Burpees OYO.
Stop at the Avenue of Trees. 5 Werkins at each tree.
We then ran to another parking lot and lined up. AYG sprints to light post and back. 1. 5 Burpees at the end. 2. 30 LBCs in the middle. 3. Forgot.
Back to launch. COT
Moleskin
Gold star of the day and backblast name attributable to Cheese Curd. As YHC mentioned above, he ran 3 miles in. Well done. During the workout, he blasted some Curd Squeaks. Said he worked them up during the pre-run. BTW, he made sure to run past the pax on the way in to “round it off” (make us feel bad). Anyways, the squeaks were more like Harley exhaust bursts. Puddin actually checked to make sure he was OK. His comment was something to the effect of “those sound a little dangerous.” He is an amateur flatulist, or fartist, or something like that, so you know it was a legit question and deeply caring inquiry. Curd was just fine as he continued to power through the workout. All pax seemed to work hard. Horsehead was asking certain questions that completely stymied YHC. No idea what he was talking about. No, never watched that show or whatever it was you were talking about. Good on you for bringing Boondocks out. Kid gets after it and has impeccable merkin form. Never hear a complaint out of him either. Take note, gents. Back to Curd. After the workout he walked over to the Meatheads and then wandered back, wearing a big old weight vest. YHC offered him a ride home and he declined. Said that 40 pounds was no big deal for him and he preferred to run/walk home. Dude is tough. He also sent me a Slack DM to let me know the workout was pretty good and that he did that 1.5 mile post-work with a 40-lb weight vest. Noted, credit given. Well done, Curd. Gold star for you man. Seriously, that is a solid morning’s effort. We got another 2.8 during the workout with a bunch of exercise reps.
For those interested in the backblast title, I found the following on Wikipedia:
That mesh is held together with calcium, which makes it tough. When you bite into a cheese curd, the tough mesh resists you biting through it. That resistance causes the curd to squeak because it’s rubbing across your teeth. … That protein starts to break apart because of an enzyme used in cheese making.
Now you know.
Well done, men. Glad to workout with you guys this morning. Have a great day. T-claps to Ductwork for a strong takeout prayer.
Uncle Phil had the Q for Centurion. He couldn’t make it this morning. 12 of us did and the site Q’s took the group through their paces. First, though, a disclaimer was given. We had a site FNG, Felipe, who hails from Brazil, originally.
Thang
Mosey through Jack in the Box and across 51. North to the WF parking lot for COP
Sprinkler x 10 IC
Merkin x 10 IC
Mountain Climber x 10 IC
Peter Parker x 10 IC
Low Slow Squat x 10 IC
Mosey up down McMahon to the Real Deal Rock Pile. Grab lifting rock.
15’s
15 Curl/15 Thruster/15 Tri Extention. Run up to the other bank across from WF. 15 Merkin/15 Heels to Heaven. Run back. Repeato x 2 and finish with a 4th rock set. Drop your rocks.
AYG up McMahon to 51. Mosey South to CCHS entrance. Halt. AYG to Tartarus Stairwell 1 Level 4. Flutter x 10 IC. Pass the Q to Margo.
Down Stairwell 1 to ground level. Line up along football field fence facing Tartarus.
Run over to the parking deck wall. Jump over the wall. Bear Crawl to the next wall. 15 Donkey Kicks. Run back. Jump wall. Bear Crawl to start. 25 LBC. Repeat x 2. Replace Bear Crawl with Lunge Walk for rep 2 and straight run for rep 3. Walk over to Stairwell 2. Partner up.
Partners run opposite directions to far stairwells. Meet in the middle at Stairwell 2, levels 2, 3, and 4, in successive reps. Level 2, 10 Merkin then 10 Squats at ground level. Increase by 5 reps by level, up to 20 reps at 4.
Mosey back up to 51 and across to Baby Rock pile. Grab a rock. 25 Curls/25 Overhead Press Civilian Cadence.
Mosey to launch lot. Done
COT
Skinny
In the book, Digital Minimalist, author Cal Newport gives a shout-out to F3. He notes something to the effect of filling vacated digital time with more high-quality leisure activities involving groups where members derive huge social and skill benefits. F3 fits that bill. Our FNG, Felipe (Fell-ee-pay), pulled in and we asked him a few questions about how he heard about F3. He told us that he was listening to the above-named book and the author mentioned F3. Philipe remembered that he had done F3 in North Charlotte when he lived up there and decided to look into it on this side of town. He now lives in Ballantyne. When asked his name, he could not remember. We gave him a new one, Short Term.
Uncle Phil was on the Q schedule for today. He texted YHC and said he may not make it. His father-in-law in Columbia was not doing well and under the care of Hospice. He passed around 8:00 this morning. Prayers for Uncle Phil’s family. Sorry for your loss, brother.
Good group of men out this morning, as usual, at Centurion. Solid work done by all. T-claps to Point Break for the takeout prayer. Great way to start the morning. Have a good weekend.
No announcements
23 with an FNG this morning for Rock Zero. Saw Hoover and Flipper pre-running. May have been others. Disclaimer given and we took off. KB crew was doing their thing in the next parking lot over.
Mosey around campus up near the church. Stop at parking lot in front of the gym and circle up.
COP
IW x 15 IC
Merkin x 10 IC
Alt Shoulder Taps x 10 IC
Mountain Climber x 10 IC
Low Slow Squat x 10 IC
Flutter x 20 IC
Mosey over to Rock Pile and grab a rock.
Rock Set
15s: Curl/Tri Extension/Thruster with 5 Rockee finish
Mosey toward the picnic area by the launch lot. Bear crawl through the courtyard next to the faux grass. Continue mosey to Avenue of Trees turnaround. 15 Heels to Heaven/15 High Flutter each leg. Continue to picnic tables.
Bench Set
15 Step Up/15 Dips/15 Derkins
Turn around and go back with a stop at the turnaround for 15 Heels to Heaven/15 High Flutter and back to your rock.
Repeat until called. We got 3 reps after the intro round. Mary and plank series when completed to regroup. T-claps to the Nantan, Alf, for going back and bringing in the six.
Mosey to Avenue of Trees. Run down the Avenue with a stop at every other tree for 6 Merkins. Mosey back. Plank o rama.
Mosey back to the launch lot.
COT
Moleskin
Proehl set the pace early for the AMRAP set. Alf was close behind with Slow Roll and YHC not too far back. Alf reeled in Proehl to take the win for the set. The quarantine has not slowed him down. Well done. Strong work by all.
FNG Spaceballs put in a strong showing. He is a RESPECT. Great to have him out and T-claps to Hops for the EH.
Speaking of RESPECTS, we had IH, Sweetness, Runstopper, Beaver, Snowflake, OT, and Cottonmouth in this category. Almost 1/3 of our group. Well done, men.
Plenty of mumblechatter this morning. Had Spackler shown, it may have been damn near impossible to maintain order.
Great to have a nice sized, COVID-19 compliant group this morning. Also very nice to have some fellowship at Coffeeteria afterwards. Thanks to Geraldo and Hoover for the opportunity to Q Rock Zero and to Iron Horse for the takeout prayer.
No announcements that YHC can remember. If you have any questions about those new-fangled hammer massagers, or whatever they are called, ask Flippper. He has a pretty sweet model that I am sure most of us would welcome in the arsenal. Have a great weekend men.
12 at Centurion. Slow Roll, my twin brother who hails from F3 Mountain Island Lake, had the Q this morning. He gave a pretty thorough disclaimer and we started with COP where we stood in the Amelie’s lot.
SSH x 10 IC
Merkin x 10 IC
SSH x 10 IC
Merkin x 10 IC
SSH x 10 IC
Merkin x 10 IC
Mosey around the plaza. Crazy Ivan toward 51 and across to CCHS campus.
AYG lap around football field.
Modified Escalator
Start at Visitors corner of the thoroughfare surrounding the football field. Run counterclockwise around the field with a stop in each corner for ascending rep exercises. 5, 10, 15, 20. Burpees, Merkins, Squats, LBCs. Plank-o-rama.
AYG lap around football field to bookend it.
Over to stone benches. 10 step-up/10 Dips/10 Derkin x3
Plank-o-rama
Run out of campus, up Little, Right on Carmel, cross over to launch lot.
2 AYG sprints across the parking lot.
25 Merkins OYO
COT
Moleskin
Slow Roll kept telling the Pax, “Let’s roll,” when time to move around campus. Uncle Phil asked if that’s why he got his name. Nope. He got named at the beach when he finally posted after the 5 year EH from YHC. He finally started posting and even learned he had a neighborhood workout. He swallowed one of those F3 pills and is in the best shape of his adult life. #WasNow
Solid workout. Lots of running. 3.7 miles. Not so sure about the COP with the SSH and Merkin combo. YHC needs some Mountain Climbers or Peter Parkers to stretch out the legs. Slow Roll and Purell were up at the front on the big set. Deputy Dog showing some fast twitch along with Snuka on the sprints. Chelms had some questionable form on the flutter kicks. He blamed his groin problem on that. Fair enough.
Gotta run. Heading to the beach for a few days. Great to have my brother out to Q Centurion and, of course, to see the Centurion pax. Solid work this morning. Have a great Memorial Day weekend. Take some time to honor those who have made the ultimate sacrifice for our freedom.
Announcements
Rock Zero will honor the fallen during the 0700-0800 workout at Calvary on Saturday. Silent pre-run option with Hoover.