The Strong are Thriving @ Centurion

The Strong are Thriving @ Centurion

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