Asian… I mean Augean Series Week 4/8 @ Centurion

Asian… I mean Augean Series Week 4/8 @ Centurion

Summary

29 men, including 2 FNGs visiting from The Big Apple, were gluttons for punishment by posting at Centurion for week 4/8 of the Asian… err, Augean Series.  YHC did my best to jeopardize any chance of doing well in the weekend Spartan Races in Concord, by agreeing to Q an Augean workout the day before #poorplanning, but was honored to do so for my A51 brothers, and pay homage to retiring Site-Q Chelms.

Augean <adj.> : extremely formidable or difficult and occasionally distasteful. Of a task or problem requiring so much effort to complete or solve as to seem impossible

YHC originally wanted to change things up for my first post at Centurion, including cover new ground (hit the CMC Pineville 5-story Deck per Madame Tousseau‘s recommendation) and bring some unique exercises (Dragon Flags, Reverse Burpees, and maybe Hip slappers?) to a longstanding respected AO in 45minutes. Well, some of that was achieved, but YHC had a gut feeling that an audible to Plan B was needed with so many PAX.  We’ll have to save Tolkien’s Two Tower Challenge for another day #raincheck Hey at least we didn’t have to go running over the couple of soggy grassy humps behind Amelie’s which look more like the Jolly Green Giant’s areolas (facepalm statement).

The Thang

With the larger group, YHC decided to scrap plan A which was to hit the CMC Pineville 5 story Deck, which was ~1.25miles away. Those of you seeing the marketing, might have guessed we were headed there with the JRR Tolkien’s “Two Towers” Tweet.  No worries, on to Plan B, which was a lot less original than YHC planned, but hopefully a meat and potatoes effective workout for the PAX.

1. Quick warmup from launch around football field, butt kickers, high knees, slow acceleration to the end of the football field. On your 6, grab a piece of the fence behind your head, and perform 10 Bruce Lee Dragon Flags Ab cruches (Proper Form of Dragon Flag Illustrated by Mr. Lee himself here: https://www.youtube.com/watch?v=_mf_TLDVwIs ) . If you were doing them like him, then your abs ought to be SORE tomorrow!
2. At quicker pace, continue South on Johnston Road and West up Pineville Matthews Road until we got to Trio Restaurant parking lot. Immediately start Merkin variation set with no rest on my called UP/Down cadence: Regular, Right Leg High, Left Leg High, Wide Hands, Offset Hands Right, Offset Hands Left. Don’t know how many we did, but they HURT! Finish with 1min straight of WW2 sit-ups (remember your number).
3. Run back quickly to Charlotte Catholic deck entrance. 15 more Dragon Flags on the fence.
4. Round 1 of Deck Work! Backwards run up the ramp, forwards run the straights, all the way to the top. At each end, perform 20 hip-slappers with feet resting on the ledge of the high wall (80 total). People’s chair alternating R and L legs high. 1min straight of WW2 sit-ups (do more than previous time). Mosey to the end of the deck, AYG sprint across the top of the deck, down the stairs, 20 Dragon Flags.
5. Round 2 of Deck Work! Backwards run up the ramp, forwards run the straights, all the way to the top. At each end, perform 5 reverse burpees (20 total).  1min straight of WW2 sit-ups (do more than previous time). Mosey to the end of the deck, AYG sprint across the top of the deck, down the stairs, 20 Dragon Flags.
6. Mosey to the shorter concrete benches in the center of the CC parking lot. One group does 20 single leg squats on the bench (10 each leg), while another group races to the top of the stairs and back down. Flapjack.  Two sets of these. Final set of 20 Dragon Flags, then mosey to launch point for COT.

Naked Moleskine

YHC would normally do a long backblast… but literally just got swamped with a bunch of trades to do for work. So am needing to cut this short… sound off in the comments for what YHC missed please.

*Also: Missing a few PAX in backblast… apologies. Respond with who YHC missed so I can add you in*

Goonie looked like he was sprinting away from The Fratelli’s or towards a Big Hunk (candybar…not dude) on the second AYG at the top of the deck taking one of top spots. Rachel and Bout Time surprised everyone to be dragging so bad and pulling up the 6 all workout… as if. Welcome to the boyz from Barclays FNG Ryan AKA V.D (Venerial Disease) and FNG Chris (PENNicillin) to F3! You guys rocked the workout today and thanks for being good sports in the naming… still beats Coffee and Cream right?  V.D. YHC will get you a stepping-stool or driving pedal extensions so you’re not totally vertical on the hip-slappers next time you come.  Escobar got lucky with the Plan B #lessrunning . We’ll convert you from meathead someday brother. Plenty of strong performances out there from top to bottom, and you Centurion guys can really run backwards. YHC was the only one to get a TSA-like pat-down from an orange cone on the backwards run in the lot #violated . Thank you to Margo, Udder (DR), and Chelms for the invite to Q Centurion.  YHC appreciates all of the PAX strong efforts this morning and it was a pleasure to lead my A51 brothers. Good luck to those of you racing Spartan or another event this weekend, and have a great safe Spring Break to those of you off work next week.  Special thank you to everyone who brought some workout gear for the residents in recovery at The Charlotte Rescue Mission posting at Mission I’m Possible (MIP) Saturdays 9am.

Announcements

• A51 HAPPY HOUR TONIGHT @ FOXCROFT WINE CO on Fairview . Bring some used workout gear to donate!
• Upcoming 4/12 Convergence for Anvil and Death Valley with on-site coffeeteeria and speaker. Check out the preblast:http://f3nation.com/2017/04/06/pre-blast-the-coffeevergence-412/
• YHC collecting old workout gear / F3 workout shirts for the residents which are F3 PAX at the Charlotte Rescue Mission. If you can donate a used one in halfway decent condition, that would be MUCH appreciated by the residents who truly wear them with PRIDE! Chelms mentioned just bring them to Centurion next Friday, or message me on Slack Twitter for pickup.
• SAVE THE DATE!!! BROlympics is on 4/22/17… 10 events… test yourself against yourself and the Area51, Unionco, Indian Land, and SOB PAX for prizes in 10 events! http://f3nation.com/2017/03/03/f3-brolympics-sat-april-22/
• Sign up to Q Stonehenge. Great site for VQ’s so step up and lead: http://www.signupgenius.com/go/4090d4aaba729a46-stonehenge
• If you would like to Q Mission I’m Possible in Metro please contact Deertick or Marv or sign up on the schedule.  It’s a very humbling experience helping our brothers in recovery get some fitness, and they need your help!   http://www.signupgenius.com/go/10c0b4fa4ad2da1f58-f3mission1

SYITG~ JRR Tolkien