Slaying the Beast

Slaying the Beast

Cantore forecast a bit of rain for the morning.  One site Q was DR in Chitown for work and the other site Q was MIA.  YHC agreed to Q at Dromedary and 10 other strong UC men elected to join me at Marvin Ridge Middle/High School campus.  Tweeted that we would stay on the solid surfaces and mostly kept that promise other than one slight detour.  Think everyone made it through unscathed.

As the clock struck 0530 hours, we headed off for a nice little warm-up jog around the high school.  Started off with 10 PAX and Doc wheeled in as we were making our way in front of the high school.  It was one of the few times Doc was in the 6.  We managed to work in some high knees and butt kickers before circling up at the back entrance to the campus for COP:

• SSH x 25 IC
• IW x 25 IC
• Squats x 20 IC
• MC x 20 IC
• Peter Parker x 20 IC

Time to get the main event started.  Made our way down the driveway behind the school and stopped at the Tennis courts.  As I was picking up my 2.0 from school earlier this week I noticed how there were 4 No Parking signs lining the back driveway, spaced evenly apart.  Perfect setup for the running of the Beast.  Instructions were provided for the 6 rounds, with 6 stops each round with 6 reps of a called exercise at each stop.

• Round 1 – Squats
• Round 2 – LBC (Yes the pavement was a little wet, but no you are not going to melt)
• Round 3 – Merkins
• Round 4 – Jump Squats
• Round 5 – ‘Merican Hammer/Russian Twist
• Round 6 – Burpees (Wouldn’t be the Beast w/out finishing it off w/ Burpees)

We added in some plank work for the early finishers to gather the PAX after each round.

With that behind us, we headed over to the patio outside the cafeteria of the Middle School.  Gathered around the benches for some circuit work, as follows:

• Jump Ups/Step Ups x 10
• Dips x 15
• Derkins x 15
• Rinse & Repeat
• PC x 75 secs (incl Arms out front & Air Presses x 30)
• Another round of Jump Ups/Step Ups, Dips & Derkins
• PC x 75 secs (incl each foot up & then forward Air Presses x 30)

Headed back towards the launch point before gathering in one of the vast Student parking lots.  Lined up on one side of the lot for the Stack, which consisted of the following:

• Run across the parking lot, 5 Merkins
• Run back, 5 Merkins, 10 Squats
• Plank to gather the 6
• Run across the parking lot, 5 Merkins, 10 Squats, 15 LBCs
• Run back, 5 Merkins, 10 Squats, 15 LBCs, 20 Sister Mary Catherines

Clock was flashing 0615 hours, so we headed back to the cars

COT

NMM:

• Great group of guys continue to post regularly at Dromedary.  Weather does not seem to be a deterrent.  Heavy rain held off for us this morning.  And 10 min or so into a workout rain does not tend to matter anyway.
• Turtle made strong push during 1st round of the Beast to finish ahead of Doc McStuffins.  Both guys were pushing it at a strong pace.  Turtle couldn’t sustain it during the later rounds, but as he indicated he likes to pick his spots to push the pace.  Transporter & Enron stayed up front with Doc as well to keep him honest.  Almost looked like NASCAR out there with the leaders swapping paint.
• Transporter dealing with a bad hip, but still managed to find another gear.  Hope it is nothing too serious.
• After the Beast, YHC led the PAX towards the other side of the Middle School.  Made an early turn towards the bus parking lot and we were off the sidewalk and had to make our way across some soft ground.  Fortunately no one bit the dust as we carefully crossed to the parking lot.
• Strong efforts from Frack, Posse, Moneyball, Grease Monkey, Popeye, & Dirty Bird throughout the workout.  Each kept grinding as we made our way around the campus.

Announcements:

• F3 5 Year Anniversary Party at the Fillmore is scheduled for March 5.  Additional details & tickets can be found here:  https://www.universe.com/events/5-years-of-f3-tickets-charlotte-C23H8T
• BALROG, the F3 SOBs 1st CSAUP event, will be held March 12, covering 5-6 AOs.  5+, 7+, & 11+ mile options.  Preblast can be found here:   http://f3nation.com/2016/02/12/preblast-sob-csaup-balrog-march-12th-2016/
• Spartan Sprint race to be held April 9 & 10 in Concord.  F3 Nation is team name.
• Da Vinci to converge with Commitment this Saturday, 2/27, at 6:30 a.m. at Weddington High School.
• Spring Mud Run is 04/30/2016.  4 man team obstacle race.  Fire Hazard and Strawberry are the SOB/Area 51 Event Co-Qs for this one.  Look for pre-blast with sign-up details.
• Sign up to Q at Dromedary.  Sign-ups can be completed on SignUpGenius at the following link: http://www.signupgenius.com/go/10c0d4baeaf29a46-dromedary