19 Men decided to start off a rare cool & wet August the only way they knew how, by busting their chops in the Gloom.
The Kettleballers: 0500
Champagne’s Strong Lead Tclaps to a quality NCState product and the Qrusader in Charge
Tabata 30 seconds on 10 seconds off
Round the body
Figure 8s each direction
One Hand Swings Both Sides
Thrusters Each Side
Threaded Lunges
Single Leg dead lifts
Side Lunges Both sides
Goblet Squats
Rinse and Repeat all exercises
15 total Rounds
The Main Thang 0530 Ribeye Qrusader In Charge
10 Burpees OYO
-Run out Walsh Ave to Johnston Rd left up Hwy 51 past Cougar High left on McMahan Drive to Little Ave…SSH as we wait for the 6
-Little Ave Suicides- Run to parking signs & perform 10 X-fit Merkins at sign and run back to start McMahan &Little Ave intersection,5 parking signs up Little Ave 50 X-fit Merkins
Plank for 6, LBC x 30 in cadence waitiing for The 6
– Mosey to alley between 5/3 Banking Branch and Non descript Surbanban Office Space Building with OfficeSpace Available to Lease:
10 Burpees OYO then run the loop around traffic circle with stonewall (50 yards or so)..Dolly x 10 in cadence as wait for The 6
10 Double Merkin Burpees OYO run the loop again
Lunge Walk Knee to Ground to traffic Circle
-Extreme Derkins on Traffic Circle Stone wall In Cadence 10,8,6 with Russian Twists,Flutter between sets
-Run to Panera Bread parking lot for a COP
Imperial Walkers x 10, Windmills x 10, Mountain Climber x 15
Run two loops up the Panera Bread Stairloop and meet back at COP
Plank & Burpees while you wait for the 6
-Run to Charlotte Aquatics Center OYO pace; PAX planked for the 6
At bottom of steep incline perform 10 diamond merkins run backwards up hill 10 Carolina Dry Docks at top, wait the PAX to finish & mosey back down as group
10 diamonds Bear Crawl Up Incline 10 Carolina Dry Docks at top mosey to bottom together
10 diamonds Backwards run to top 10 Carolina Dry Docks at top
-Run to the CAULDRON LOOP
On your belly, AYG Sprint around the CAULDRON LOOP
-Run back to Tennis Court Parking Lot for COT
COT
BALL OF MAN Strong Thoughtful Faith Driven words by Chelms
SPREADSHEETS FROM THE GLOOM
– Starstruck Moment..YHC felt like a stalker as the newly Crowned King of the MuthaShip Frasier Strolled Up prior to launch. The King of the Mutha was humble and spoke highly of the other PAX around him.Pointing out that Centurion Regular CHECKPOINT(NOGOA STRONG) made it 15times. TCLAPS for your humility and TClaps for your I am 3rd Moment #DerekJeterLike
– HAGGIS; you all have heard the legends, Man runs UltraMarathons while carrying 5 goats strapped on his back. YHC juxtaposed our two running strides & quickly realized 1 Haggis running stride = “a generous estimate” of 30 running strides for YHC to cover the same ground. #aweinspiringF3Beast #clydesdalesnevergiveup
-Strong Work by the Kettleballers going all lower body.Boy they let the PAX know that the lunge walk sucked. The Kettleballers missed Madame Tussard who HC’d on Twitter
– Wingman the whole workout YHC wondered does he live up to his nickname. Does Wingman help other PAX get lucky? Just wondering, please share in comments, shamelessly trying to live vicariously through others.
– Good fellowship and ribbing from Mall Cop to Runstopper. However, Mall Cop be careful the man is a beast. He would be the first person I would pick to have my back in a fight. He is so stacked and looks like if you hit him with a 2×4, the 2×4 would shatter into a billion little pieces on impact. The Man brings it strong every post #keepcoolcalmandcollected
-Cadillac when did you join NoCo? sweet Red F3 shirt Are you Qing soon? Long Distance Welcome Back Kotters
-Thank Snowflake for the Burpee Loops & Mermaid for the Double Merkin Burpee. Just Say No to the MegaBurpee or Purple Haze’s Triple Burpee Request. #Qisnotsmokingcrack
-Chelms & Abacus our thoughts and Prayers are with Bill and the Chephul Family
ANNOUCEMENTS:
Help with Billingsville and AG kids. Kids are making the jump and volunteers needed to fill void at Billingsville as we keep relationships built at Billingsville are promoted to AG. The F3Impact being felt,making the difference
NEW THURSDAY WORKOUT MEATHEAD Starts Thursday. Site Q BROWN promises 0.0 miles on your Garmin,EH and be ready with your KettleBells.
Had fun out there in the Gloom this morning Looking forward to the next Post and #IronSharpening
RIBEYE
A glorious morning for 26 strong men of Centurion, who gave thanks to the Almighty and saluted the awe inspiring Old Glory SF gracing on the grounds of Charlotte Catholic. The men from parts Metro, TheFort and Area51formed up ranks and set off on an excursion to push their bodies to extreme to make and mold them into the men who will make a difference in this world.
The THANG:
The Legion Rolls out to Walsh Ave to Little Ave 5 Burpees OYO, then turn into Catholic’s Back Entrance 5 Burpees OYO bottom of hill. Up Hill to massive parking lot for COP
COP
SSH x 15 in normal cadence 10 x double count high speed cadence
Prisoner Squat x 25 in cadence
Flutter x 20 in cadence
Merkins x 20 in cadence
Legion Rolls Out off Campus into Area 51
Bear Crawl up back entrance to Charlotte Catholic to Little Ave
Legion Halts @ Alzeihiemer Care Facililty sign Rock Hoppers x 20 in Cadence(Silent Count), backwards run up Little Ave to top of hill, Mountain Climbers in Cadence x 25(Q called on MC form concentrating on cadence; deserved it #cannotwalkandchewgumatthesametime)
The Legion Rolls On: Continue Little Ave & cross Carmel Road( Tiber)to another nondescript business park Look out for Cars Left and Right
Halt at fountain for Bulgrian Split Squats and Derkins
Left Leg x 10 Right Leg x 10 in cadence 10x derkins in cadence….The Legion Moves On: Form Ranks before crossing The Rubicon(Hwy 51) LBC x 15 in cadence, Cross the point of no return.
Partner Up Size Matters for Partner Carry 50yds, Flapjack
AL CARMICHAEL (thank you Spooky John)Visits Centurion: 4 exercises 4 sets of 10 every 25 yards/Speed Humps over estimated 100 yards. Sprint 100 yards back to starting position. Two unique courses setup for the set; One course 100 yards 4 speed-bumps on a flat level plain. 2nd course set on a sloping decline 4 humps over 100-150yards creating a solid uphill sprint back to starting position, Look out for Garbarge Truck(Hannibal’s Elephants)
Merkins,LBC,Sumo Jump Squats, Carolina Dry Docks then plank up for six..Legion Rolls On back on Future Triple Nickel Hill Site, plank back up to form ranks, Plank then Dolly x 10 as six arrives.
Legion Run (aka Indian Run ) Carmel Commons Loop. Formed up 3 lines man in back of line sprints to front and leads until next man sprint to front to relieve and takes the lead. Q’s line earned extra credit carrying Chelm’s Paver
Form Up Ranks as wait for Six, Freddie Mercury x15 in Cadence. Legion Heads Home for COT Excursion Complete
Annoucements:
Church on the Streets (shout out in comments for more info to the Nation)
Mall Cops 2 yr Anniversary at the Rock
Spaghetti 6 6 mile friendship no drop becomes official June 7th great BRR run from Mint on Randolph to Muthaship & other parking decks
Billingsville Elementary sign up for race to win $10,000.00 Books
Hot Wing a graduate of Mission I’m Possible on Q Saturday go support if you can.
SPREADSHEETS FROM THE GLOOM:
Awesome Morning. Awesome AO and Great mix of PAX from Area 51(all parts),Metro and TheFort. Centurion is becoming a weekly mini-convergence. Jamboree solidified my plans last week as he made a foray into the outer realms of Carmel Commons last week. I decided be great to see how coming in the other direction would pan out, however ran out of time and not able to unleash Mermaid’s Triple Nickel on the Carmel Commons Loop
The initial Q juice(extra adrenaline that miraculously flows at onset of a workout) ended after the backwards run uphill. As YHC focused on cadence his legs/feet,not exactly sure, were not moving well for MCs, Mumblechatter Escargot,Champagne and et al whipped YHC back into shape & rejuvenated YHC for the slog ahead. Mumblechatter works.
Big Shout Outs: Boomer(My Sponsor) thank you for crossing over the DMZ from Metro to join us today. Strong Week for you Cycling preparing for 24hrs of Booty,SIB&Sweet6,Brick Work at Run&Gun,you have earned your vacation for next week.
Senator Tressel and Rock Thrill bringing it strong from the Fort. TClaps for the Men of Respect; TClaps for your max effort not your age, so solid: Checkpoint,Snowflake & Frehley’s Comet (I maybe missing 1 other respect) Simply Strong. Centurion is a great mix of Hates,Old and Respect all pushing one another.
RunStopper,Abacus and Frasier for hanging, encouraging and empowering the Six this morning. The Six thank you for not stopping and always churning to the PAX. Chelms & Cadillac strong KB work and then Chelms bringing along your Paver for the road.Cadillac for stepping up and volunteering to partner carry YHC’s 233 pounds.
One Piece of Useless Roman Trivia Needed to survive 21st Century: Derived as PAX ran to avoid the charging Garbage Truck: Scipio kicked Hannibal’s(Not F3 A51’s Hannibal) Six at the Battle of Zama, Scipio lined his troops new formation which rendered the Hannibal’s mighty elephants obsolete. Amazing how a Garbarge Truck combined w/ AO site name can jar some unused trivia lodged deep in gray matter.
Snowflake pointed out during LBCs when a sweat angel forms on the asphalt and a PAX is wearing the F3 High Quality MUDGEAR (Buy one Now Online; because Mudgear Rocks & has best customer service in the World) I AM 3rd Race Jersey. The Image will imprint onto the sweat angel leaving the I am 3rd impression for all to see. Pretty Cool,look for it next time in the Gloom. Best after LBCs
Really had a blast today. Really hard to point out individual PAX today because the entire PAX bought it today. The PAX bought it to the AL Carmichael and the PAX kept it together thru out the 3 mile excursion pushing one another. It really was an honor to lead such a solid group of MEN. It was an Honor.
Thank you to Chelms and Escargot for giving me the opportunity to crossover the Metro/A51 DMZ and lead Centurion.