Rolling the Dice

Rolling the Dice

23 men arrived at the Centurion AO via various modes of transport.  A few ran in and several did pre-work.  May have missed some pre-work in PAX list.  Claim your credit in comments below.  70 degrees with 94% humidity.  Started sweating during the disclaimer.  VSF planted. Off we go.

Mosey through CCHS campus out to 51 and travel north to plaza at corner of 51 and Carmel.  Circle up.  Plank to regroup.

COP

Merkin x 10 IC.  Hold plank.

Alternating Shoulder Taps x 10 IC

Merkin x 5 IC

SSH x 10 IC

Triple Plaza Loop

Start in parking lot 50 feet from stairwell.  Merkin 30 pack (10 regular/10 offset left/10 offset right)

Bear Crawl to stairwell.  AYG up stairs, over 2nd story walkway, down stairs to launch.  Repeat x 2.

Plank series to regroup.  Mary with legs up and IC: Flutter/High Flutter/Protractor/Heels to Heaven

Mosey out of plaza lot to 51.  South on 51 back to CCHS campus parking deck level 1 entrance.

Chair Plank to regroup.  Following instructions given while planking.

PAX Choice Triple Nickel

5 Burpee

AYG to level 2, 3, or 4 (PAX Choice)

5 Jump Squat.  Descend stairs to launch.

5 Repetitions

Plank-o-rama: High plank/RLH/LLH/6 inches/right knee forward/swap-PAX 10 counts for holds.

Group mosey to level 4 for MARY: LBC x 15 IC/6 inches/High Flutter x 15/Hold/Protractor

Descend stairs to level 1.

PAX Choice Sprint to finish. AYG to level 2, 3, or 4.  Descend stairs and continue to launch lot.

COT 

Moleskin

Just shy of 4 months since last Q at Centurion.  IR due to meniscus tear and subsequent meniscal excision surgery 4/8.  Limited duty last few weeks.  Rolled the dice with this workout.  Kept thinking, if you can’t do it, don’t Q it.  Options exercised.  YHC went to level 4 for only 1 of the 5 Trip Nick reps.  Last four to level 3.  Felt great to get back out on Q.  IR is a hard place to be forced to be.  Many PAX reached out with well wishes and to check on YHC.  Much appreciated.  Remember not to let your IR brothers go through the #sifter when they cannot post.

PAX crushed this workout.  Thin Mint was out front on the Triple Nickel.  He is also off recent IR.  Looking strong.  Checkpoint was right there with him #freakofnature.  Strong.  Hannibal can bear crawl faster than some guys run.  Kind of like Dear Abby.  Marconi, Lorax, and Gerber near the front on all work.  Jambo, Hops, Chelms, Margo steadily crushed the sets.  Utah, Cane, Voodoo, Udder, Thunder Road, Pulp Fiction, Wolfman, Lambo, Snowflake, all pushing it hard today.  Kotters to Fire Hazard, another PAX coming off IR.  Strong work today as always.  Kotters also to Rapper’s Delight.  18 years old and questioned hard upon arrival.  Dude got it done.  Great to see Voodoo who killed it after battling the crud for a week.  Garmin had us at 2.77.

Thankful for F3 and the opportunity to lead this fine group of men.  Centurion is a great AO.  T-claps to Chelms and Margo for the site-Q leadership.  Well done men.  Several prayer requests voiced in BOM.  YHC took us out in prayer.

Announcements

Q School tomorrow at Arboretum Panera Bread.  0600 workout followed by coffee and further discussion.  Q101.  PARK at Panera Bread at 0600.

F3 Dads: tomorrow at 9:00.  2 options.  Ballantyne meets at Bull Ring.  A51 is at Francis Beatty Park near the playground parking lot.

Contact Chelms if you would like to help with one-time volunteer opportunities he is planning: pchepul@gmail.com

Margo is working on setting up a date to prepare a meal for the Ronald McDonald House.  RMH provides a place to stay for families with sick children that require treatment in Charlotte.  Contact him if interested.  Date TBD.  ptharbin@gmail.com