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The Centurian Almost Mile

The Thang

  • To everyone’s delight YHC started the workout with an unannounced Centurion (almost) mile ending up on top of everyone’s favorite parking deck
  • COP (SSH, IW, Hillbilly, Cotton Pickers, LS Merkin, Peter Parkers)
  • Take the long way to the bottom of the deck
  • Round 1
    • Up the parking deck stairs on the far left to the 2nd level – 10 hand release burpees at the top, jog to the middle set of stairs – 10 hand release burpees, back down the stairs. Head back up the original set of stairs – 10 hand release burpeees, jog to the middle set of stairs – 10 hand release burpees, jog to the far right set of stairs – 10 hand release burpees, then back down to the ground level. (50 total hand release burpees)
    • Mary at the bottom while waiting for the six
  • Round 2
    • Same as above, except for we went to the 3rd level and did merkins at each set of stairs.
    • Mary at the bottom while waiting for the six
  • Round 3
    • Same as above, except for we went to the top level and did carolina dry docks at each set of stairs.
    • Mary at the bottom while waiting for the six
  • We then moseyed to the rock pile and grabbed a lifting rock
    • 10 x curls
    • 10 x overhead presses
    • 10 x ls squats
    • 10 x tricep extensions
    • Repeat 2x

Moleskin

  • We had a bit of smaller group than usual, but everyone put in great work. YHC may have a little overzealous with the workout plan, but everyone hung in there with limited mumblechatter. Welcome to Big Wheel, he had a solid workout and had no problem keeping up on his first day out. Thank you for the opportunity to lead, it is always a blessing.

Announcements

  • Convergence on Monday (6/18) at The Big House to celebrate the life of Dumpster Fire’s brother, Tom Maxim, and to stand with DF as he mourns the recent loss of Tom. Please join if you can and, if not, keep Dumpster Fire and his mother and entire family in your prayers. Pre-run @ 0500; Boot camp @ 0530; http://f3southcharlotte.com/2018/06/11/celebration-of-life-convergence/
  • Q School 101 this Saturday, 6/16, at 0600 at the Panera in Ballantyne. 1 hour workout followed by coffee/discussion.

Corre por la colina

25 Pax showed up to start the weekend off right and enjoy my first rainless Q I can recall in quite some time. An adequate disclaimer was given and the PAX was encouraged to modify at their own risk.

The Thang

We left launch and headed towards the Carmel Village parking lot. We circled up for COT, 15 x imperial walkers, 15 x cotton pickers, 10 x merkins, 10 mountain climbers. I heard limited to no heckling during my cadence, which I consider a win.

From there we partnered up. Partners met in the middle of the 2nd floor of shopping center 20 x squats, then 10 hand-slap merkins when they met back up on the first floor (x3)

We then moseyed across 51 to Carmel Commons to the office courtyard area. Partners were to collectively complete 100 dips, derkins, inclined merkins, step-ups (each leg), the other partner ran to and up the hill behind the shopping center completing 10 burpees at the top. Partners alternated until complete. Mermaid led Mary while waiting for everyone to finish.

YHC did not plan beyond this, so I made up the rest. We moseyed back across 51 to the CC parking deck. Running up to the top of the deck we stopped for 5 merkins at each turn. At the top the Pax led 15 counts of Mary, except for Margo who modified to a 25 count. With a few minutes to spare we moseyed back to launch and held plank until 6:15.

Announcements

Sign up to be a First Tee Coach – Training on 4/14 – See Chelms

Richard Sheltra 5k/10k – 4/28

Men’s Retreat – Mission Uprising NC – 5/3-5/5 (google mission uprising NC for more info)

Thanks to Shoe for the takeout. Great work by the entire group this morning. It has been a little while since YHC has been out, so I’m definitely feeling it a bit this afternoon. Thanks to Margo and Udder for the opportunity to lead a great group of guys.

 

 

Cue the rain

9 PAX met in the rain that typically accompanies me Q’ing. Everyone navigated the streets of Pineville to find today’s launch spot at Belle Johnston Park, we are still trying to locate Udder and Flipper.

Disclaimer 

COP

SSH, Cherry Pickers,  Abe Vigodas, Low Slow Squats (x15 each)

THE THANG

Partner up – this is before Soft Pretzel arrived around 5:45, so we had even numbers

Grab a lifting rock by the shelter

Partners complete 100 of the following (with lifting rock)

  • Step-ups
  • Curls
  • Low Slow Squats
  • Tricep Curls
  • Overhead Presses

The other partner is running to a designated spot near the playground to complete 10 burpees or 10 pull-ups and running back to alternate.

Partners then take a lap around the lake in opposite directions stopping for 20 hand-slap merkins once they meet.

Retrieve lifting rock – 20 x Overhead Presses, 20 x Tricep Curls in cadence.

We then went round-robin for 15 counts of various Mary (flutters, box-cutters, american hammers, etc.) finishing out with a minute plank.

MOLESKIN

Thanks to Dumpster and Private Benjamin for the opportunity to lead. Welcome to our new FNG Morning Wood, hospital name John?. He has his own wood flooring business if anyone is remodeling.

Run Jen Run – March 3rd

Richard Sheltra 5k/10k – April 28

Exploring the Land of Dumpster

5 Pax joined together on a unseasonably mild morning. Disclaimer given. Mosey out to 51 and towards the sprawling downtown Pineville area. We circled up within eyesight of Kit’s and Pintville, unfortunately it was not time for a cold one.

COP

Cherry Pickers, Shoulder Circles, Ave Bigodas, Mountain Climbers?

THANG

Mosey towards the Park, brief stop at the GraceLife Church to plank and wait for six….we then continued to Belle Johnston Park

Grab a lifting rock by the shelter, Private Benjamin picked a boulder

20*curls, 20*overhead presses, 20*tri-curls….leave lifting rock for later

Partner up, take a lap around the lake (much further than YHC realized), partner 1 does 10*merkins and then catches up with partner 2, who then does 10*merkins….alternate until 1 lap is complete

Retrieve lifting rock

20*curls, 20*overhead presses, 20*tri-curls

On your own, take a lap around the lake stopping at alternating street lights to complete 10*mountain climbers?…halfway through YHC called an audible and we began doing 10*squats at alternating street lights lung walking to each…once we made it back to the shelter

Retrieve lifting rock

20*curls, 20*squats

Placed lifting rock precisely where we found them

Moseyed back towards launch. Stopped at GraceLife Church for some Mary. Planked near 51 waiting for the six. Sprint all you have back to launch.

 

MOLESKIN

Enjoyed leading the group and trying to keep up with Yomo-Chunder on the partner run. Always good to start out the week with a great group of men.

Brolympics – Feb 24

Richard Sheltra 5k/10k – April 28

Insert Catchy Title Here

11 Non-BRR Pax gathered this cool, beautiful September morning, Mermaid even broke out the long sleeves. Disclaimer was provided and we moseyed to the WF parking lot.

Warm up 

SSH x 20

IW x 20

Windmill x 20

Cotton Pickers x 20

Merkins x 10

Mosey to CC Picnic Tables

Circuit Work

Step ups x 30 (15 each leg)

Derkins x 20

Dips x 20

Inclined Merkins x 20

Repeat x 3

A little mumblechatter here about excessive reps, but the Pax persevered.

Mosey to Parking Deck

Figure 8

Partner up, the odd # only caused slight confusion and Shrink Wrap eventually found a home

Hand Slap Merkins x 10

  • Jog around the football field until you meet your partner

Burpees x 10

  • Jog back to the original meeting spot

Hand Slap Merkins x 10

  • Jog up the stairs of the parking deck and meet on the top floor

Partner Sit-ups x 10

  • Jog back to the original meeting spot

Repeat x 2

Parking Deck Mary

Each PAX led a 15 count of their favorite Mary exercise

Lunge walk and bear crawl to take up a little time and then we moseyed back to the meeting spot with only seconds to spare.

Moleskin

It was odd to be at Centurion without a full house, but I’m sure the crowd will be back in full force next week. Great job by the whole Pax, I enjoyed the opportunity to lead. I am slowly but surely getting the hang of the Q thing. Have a great weekend and enjoy the beautiful weather. Thanks to Paper Jam for the solid takeout as usual.

Announcements

4th Annual F3 Golf Classic.  10/27/2017 at 1:00.  Olde Sycamore Golf Plantation.  All proceeds to LEAP Expansion.  REGISTER

Isabella Santos Race.  Speed For Need.  09/30/2017.  REGISTER

Blame it on the Rain

https://www.youtube.com/watch?v=BI5IA8assfk– Enjoy!

10 pax including a FNG Mountie (formerly known as Eric Fransen) braved the elements this morning. In addition to our regulars, we were joined by Outback and Cheese Curd. The disclaimer was given and we moseyed up 51 and circled up within eyesight of Pintville. Late arrival Flipper gave us an even number and saved my plans for partner work later in the workout.

Warm-Up:

  • Side Straddle Hops x 20
  • Cotton Pickers x 15
  • Low Slow Squat x 15
  • Imperial Walkers x 20

Mosey back to Park Entrance

Thang:

  • Burpees x 5 at every light pole on the right, plank at baseball fields
  • Mosey around the baseball field and over the bridge
  • Pick a line in the parking lot and plank it up
    • Plank walk to your right and do 10 merkins, then 9 merkins, continue until you get to 1
  • Partner up – Partners take turns running the parking lot loop and completing the following (various Mary in between sets):
    • Step Ups x 150
    • Dips x 100
    • LBCs x 100
    • Derkins x 100
    • Heels to Heaven x 100
    • Inclined Merkins x 150
  • Mosey back to the launch spot with no time to spare

Moleskin:

  • Great work by everyone today. It definitely takes dedication to come out in the pouring rain. I had originally planned to venture to the soccer field but decided to change course given the rain. I’m not sure it mattered much. Thank you for the opportunity to lead. I hope to see you at some other workouts this week.

Announcements

  • Isabella Santos 5K – 9/30/17. First Speed For Need for South Charlotte

Why Did the Chicken Cross Hwy 51?

We opened with a disclaimer in the darkness of the CC parking lot. At 5:30 sharp  25 PAX jogged up to Olde Town Village Center.

Warm-Up (with some D+ cadence from the VQ…definitely a work in progress)

  • Side Straddle Hops x 20
  • Imperial Walkers x 20
  • Windmill x 20
  • Carolina Dry Dock x 15
  • Cotton Pickers x 15

We then made the trek across 51 to Carmel Commons

Speed Bumps 

  • Stop at each speed bump (approx. 7) around the shopping center and complete an exercise x 4, each followed with Mary waiting on the six
    • 1st round – Merkins x 10 at each speed bump
    • 2nd round – Mountain Climbers x 10 per speed bump
    • 3rd round – Carolina Dry Docks x 10 per speed bump
    • 4th round – Mountain Climbers x 10 per speed bump

We then jogged behind the shopping center to tackle the hill

Hill Work

  • Began with 6 jump squats on side A of the hill and 1 hand release burpee on side B, alternating until finishing with 6 HR burpees on side B. I know there is a name for this, but it is escaping me at the moment.

We then moseyed around the shopping center, successfully crossed over 51, and met up for Mary at the launch spot

Mary

  • We went around the circle with the PAX leading various Mary exercises and finished up with a minute plank

Moleskin

  • Great job today by the PAX. I appreciate you guys being a part of my VQ, I’ll work on the cadence for homework.
  • Thanks to Shoe for the nice prayer to take us out.

Announcements

  • The Brave and Centurion are converging next week at Charlotte Catholic – start time 5:15