YHC pulled into the parking lot with a few minutes to spare where I found Slim Fast and Sensei back from the Slim Fast 5k looking pretty warmed up. At 0530 the Pax was properly disclaimed, when we see Dora coming in hot. We completed some merkins while Dora jumped out of the minivan and joined us.
The Thang:
We Moseyed over to the bus parking lot, YHC almost turned left to the church parking lot but quickly digressed.
COP:
Feeling warmed up, we headed to the little hill behind the ball field for Sevens, Merkins at the bottom and Squats at the top.
Now that we were really warmed up, we moseyed over to the track for a quick lap then gather back at the bus lot. Time for an oldie but a goody, the Gopher. Partner up, size and speed does not matter. Partner 1 runs a lap around the track, while Partner 2 runs back to the bleachers behind the ball field and complete the circuit of 10 incline Merkins, 15 Dips, and 20 Step-ups (10 each leg). When finished, meet your partner halfway for 10 handslap Merkins, then flap jack. We go until time is called.
I think we managed to get three rounds when I looked at my watch and it was time to head back to the launch point for some Mary. If I remember correctly we completed Flutter Kicks, Hello Dollys and, Rosalita. Another quick look at the watch and we had time for 5 Burpees OYO.
Done.
Moleskin:
Announcements:
11 men gathered at Cerberus for some Friday morning festivities. YHC is the co- site Q at Centurion with Mermaid. Last night, Mermaid sent a pre-blast for his Centurion Q this morning. The pre-blast referenced a conversation last week when YHC requested a FAMRAP this week since YHC would not be in attendance. This left YHC no choice but to bring the FAMRAP to Cerberus. Challenge Accepted!
COP
Mosey to the south side parking deck for a warm up. LSS x 20 – IW x 20 – Mountain Climber x 20 – Usain Bolt x 10 each leg
THANG
FAMRAP – Begin at top of parking deck for 20 jump squats. Run down staircase for 5 burpees at the bottom. Run around block with 5 burpees at far corner. Run back to parking deck for 20 merkins at 2nd sewer drain. Bear crawl to cross walk and back up staircase. Repeat As Many Reps As Possible.
5 MINUTES OF MARY
Flutter kick x 25 – Freddie Mercury x 25 – Heels to Heaven x 25 – LBC x 25 – American Hammer x 15 – Run back to launch site and DONE!
MOLESKIN
Beautiful weather for my virgin post at Cerberus. It was fun to venture out of YHC’s comfort zone to see some new faces. This is a fantastic site with many options. YHC will be back. Thanks Alf for the invite to lead!
Announcements
Holiday Party 11/22 – $30 per person and deadline to sign up is Sunday, 11/10. Look for the preblast or find Mighty Mite on slack to sign up
Vagabon (sp?) – Hickory Tavern 0630 on 11/9 – 13ish miles among 6 AO’s
West Side Whoopin’ – Stratford YMCA 0630 on 11/9 – Shorter running options than Vagabon
PAX: Brilleaux, Lorax, Champagne, Thunder Road, Mr. Magoo, Snuka, Bout Time, Fallout, Tagalong, Lambeau, Mermaid
11 men posted for a Centurion FAMRAP. YHC put out a preblast that is below. Disclaimer given during the initial mosey to make sure of 0530 start. Couple of the crew pulled in at the buzzer. Off we went.
A couple of weeks ago, A51 Nantan, Alf, brought a taste of WAMRAP (Wednesday As Many Reps As Possible) to Centurion. It was brutal. A swift kick in the teeth. Just what the men of Centurion needed. Margo, Centurion co-site Q with YHC, has requested that this be a monthly occurrence at Centurion. At least in November, when he has the Cerberus Q tomorrow, and will not be in attendance. We will do a warm up mosey, COP, and then run a modified Redemption Loop for approximately 35 minutes. It will go like this:
Start at Level 4, Stairwell 1 (closest to the Tartarus entrance)
20 Jump Squat
Descend stairs to ground. 5 Burpees. AYG clockwise around the football field. Stop at Scoreboard (far left corner from Start). 5 Burpees. Continue AYG around field to Visitor Entrance (2nd Entrance on your left).
20 Merkins. Bear Crawl to the crosswalk. AYG up Stairwell 1.
Repeat as many reps as possible. Stay to the right on stairs. Men will be going up and down.
So the above preblast was the plan. We got through 5 loops before the traffic picked up on campus. There must have been a field trip or something. A bus pulled in, students, staff, even the garbage truck. All cruising through the thoroughfare between Tartarus and the football field, which happened to be part of our loop. Q called for a stop at the end of the 5th loop. Quick Mary to regroup.
Continue with FAMRAP theme.
Start at Stairwell 1 Level 4. 20 Jump Squat. AYG to Stairwell 2. 10 Heels to Heaven. Descend to ground. 5 Burpees. AYG to Stairwell 1 up to Level 4. Repeat until 0614. Mosey back to launch. We got 4 of these in.
COT
Skin
Fallout had the prototype Garmin GPS tracker on his wrist. He called it a great triathalon watch. Tagalong referenced Back to the Future. Sure enough, on the ride home, saw a kid on a hoverboard cruising down Carmel. Shit you not, really happened. Couldn’t figure out what the kid was riding until I got close. Marty McFly shit there. Must be a sign that it is time to introduce my 2.0’s to the cinematic genius of that movie. Guarantee my son will want a Delorean after watching. He’s into cars right now. Probably will be putting the hoverboard on the Christmas list if I had to guess. We’ll see. Keep you posted on that.
Magoo had on his signature hi-vis warm-up jacket, complimented with pants. The rest of us had on shorts and t-shirts. Just saying.
Simple plan this morning. You really can’t go wrong with an AMRAP. Get that heart rate up and spend some quality time in the pain cave. Solid crew getting after it. Missed our co-site Q, Margo. He was over at Cerberus on Q. Sure he put a good one together for those men. Time for a garbage pickup at Catholic. The deck was littered.
Thanks to Thunder Road for the takeout.
Announcements
Vagabond is Saturday. Awesome CSAUP opportunity. Preblast HERE
Veteran’s Day Convergence on Monday 11/11 at South Charlotte Middle School. Thunder Road and Hopper on Q.
Pax – Joker, Gypsy, Arena, Cage, Christmas, Full House, Retread
Workout: 5ish miles of running, with a few LBC, merkins, squats, dollys, flutters and planks.
Good group of guys this morning. As usual, the PAX were entertained by my multiple layers of clothing. As far as I’m concerned, 52 degrees in the dark is very cold.
A couple of weeks ago, A51 Nantan, Alf, brought a taste of WAMRAP (Wednesday As Many Reps As Possible) to Centurion. It was brutal. A swift kick in the teeth. Just what the men of Centurion needed. Margo, Centurion co-site Q with YHC, has requested that this be a monthly occurrence at Centurion. At least in November, when he has the Cerberus Q tomorrow, and will not be in attendance. We will do a warm up mosey, COP, and then run a modified Redemption Loop for approximately 35 minutes. It will go like this:
Start at Level 4, Stairwell 1 (closest to the Cerberus entrance)
20 Jump Squat
Descend stairs to ground. 5 Burpees. AYG clockwise around the football field. Stop at Scoreboard (far left corner from Start). 5 Burpees. Continue AYG around field to Visitor Entrance (2nd Entrance on your left).
20 Merkins. Bear Crawl to the crosswalk. AYG up Stairwell 1.
Repeat as many reps as possible. Stay to the right on stairs. Men will be going up and down.
First bootcamp Q in a while…and it was at the Mumblechatter mecca that is #F3Hydra…so the nerves were at an all-time high. The plan was a little loose too, but I was enjoying the freedom from my normal super-structured long tempo run. So thanks to the Pax for sticking with me.
We did a little bit of everything, which I roughly remember as the following:
Mosey around the front of the school, around the other side to the basketball court for COT: IWs x 15IC; MCs x 15IC; Merkins x 15IC; LSSs x 15IC; Flutters x 15IC.
Mosey across Rea to the church rocks for a rapid fire rock set: 10s of curls, triceps and presses; 15s of curls, triceps and presses; run around the church; finish with 20s of curls, triceps and presses. Return your rock.
Mosey back across Rea to the bus parking lot that used to be a hazard for twisted ankles and torn ACLs, but was paved once the new site-Qs took over. We did various things while sprinting back and forth, including suicides, burpees, backwards bear crawls, and the like. We then planked up on a line for some merkins and plank walks…1 merkin, plank walk to next line, 2 merkins, plank walk back…up to 5 merkins. We ultimately did 2 sets of that.
We moseyed to the benches for a 10 and 15 bench set of step-ups, dips and derkins. Then back to the parking lot for a triple nickel of merkins and jump squats. Throw a couple of laps around the school somewhere in between all that and some closing Mary on the basketball court. That was about it.
Gummy texted me incessantly leading up to this…making sure I didn’t forget. Wanted me to stir up the App fans with some Gamecock trash talk in my Q advertisement. I know he thinks it’s cute when Gamecocks try to trash talk anyone…yet I obliged. The App gang didn’t disappoint, showing up en masse to represent the Sun Belt powerhouse. Ironsides sported the gym shorts that he slept in while in the dorms. Puddin was wearing a shirt that he clearly had borrowed from a petite co-ed during a “study hall” back in the day. HIPAA came down the mountain to talk of the superiority of @F3Boone while wearing short running shorts and a tank top. And Gloss, well let’s just say his shirt and short combo left little to the imagination, often times revealing his tramp stamp tattoo of Yosef, whose beard was enhanced by the Gloss back hair…and you don’t even want to know about the pipe.
The mumblechatter and refusenik ratio was high, as expected. Much of time, no one heard or paid attention to instructions and it was absolutely hopeless keeping up the rep counts…so everything noted above is pure estimation. Only Foghorn gave 110% on every exercise and every rep. Everyone else got what they paid for and Gummy’s Strava Relative Effort was surely lower than average.
It’s now basketball season for some…so Clover was in the Duke attire, having put his Notre Dame gear away. He swears he’s not wearing it again until Brian Kelley is fired.
I had heard rumors of his return, but it was good to lay eyes on Bounce and confirm that the stories of his death were indeed fabricated. It seems he’s chasing the years of Day Zero’s past, even though he repeatedly mumbled something about a lady named Barbie from Orange Theory. Apparently Gloss’ midriff just doesn’t compare.
Jet Fuel was matched up and tucked in as usual. But his normal Bama gear was missing. I think he’s nervous about the game with LSU and is playing it pretty low key. Don’t think I heard even one “Roll Tide”.
Big JV football game tonight at AK, as the young Knights take on Providence. 6pm kick. Hopper and I have a beer bet on the game. Pretty sure that’s against NCHSAA rules, and probably a violation of moral code. Nevertheless, I shall enjoy that winning beer. And I’ll be wearing my Gamecock attire after Saturday night’s victory, supporting the best 5-5 team in the nation.
Thanks to Gummy and Sprockets for the opportunity to lead. Thanks to the Pax for playing along.
DiCCS – Thank you BC for always coming with his cap stick. He was interested in demoing it today.
Warm-up
We did and easy mosey to South Providence Elementary and just as we were circling up the train came through. We did about 3 minutes of burpees for our warmup. Big Ten was much happier to do those versus SSH
Good thing there was a port-a-john near buy. Glad we could accommodate Rudy’s bathroom breaks. I just think he didn’t want to do the burpees.
The Thang
In the gravel parking lot next to the basketball court we did 10 incline merkins, run to t-pole and back, 10 decline merkins, run and back, 10 reg merkins, run. Next round was 15 of the merkins and runs. Mumble chatter coming from BC about his pecks needing some extra work. Carb Load was on fire for this section. He was out front the entire time.
Interesting Webb
1 supine 4 people chair w/ shoulder press up to 10 and 40. I think it was harder getting up and to the wall than the actual supine’s and press. The goal was to keep it moving fast. It was hard keeping up with Transporter, Kid Rock, and Easy Button.
Bad Idea Hill – Going for Gold
Trying to break Kid Rocks records on Strava. We all lined up and went from the school to the Cemetery. Kid lead us in some Mary while we tried to recover.
All-time records as of this morning (from School to Cemetery)
Kid Rock – 47 Sec
Dasher – 50 Sec (today)
Transporter – 59 Sec (today)
Deadwood – 1:00
Zin – 1:01
Gerber – 1:06
Hollywood – 1:06
Dana – 1:12
All-time record as of this morning (from Cemetery to School)
Kid Rock – 45 Sec
Dasher – 54 Sec (today)
Deadwood – 1:01
Gerber – 1:02
Zin – 1:16
Damascus – 1:16
Hollywood – 1:17
That was a burner! For those of you that don’t have a GPS watch or use Strava get with the program. You can pencil yourself into a slot based on where you think you finished. I was on the ground sucking air, so I didn’t see where anyone else finished.
Sloooow mosey to the hill behind the skatepark. Six cones were set up for a suicide run. 5 t-merkins and on burpee all the way up. This is where we lost Big Ten
We all met at the bottom to do one last all out to the top.
We moseyed back to the COT for 45 seconds of v-ups to finish things off.
This is my second Q this week and it was good coming up with new creative ways to push the PAX as much as they want to be pushed. #missionaccopmlished. Now onto planning Gladiator workout. Not only did Glida push it hard today, he decided to keep his guns contained for the picture. With that said Big Ten like to roll up his sleeves to show his. Maybe Easy Button can give him a few of his sleeveless shirts. Great group of guys today and I thank you for showing up and putting in the work.
“Life will be what we make of it, always has been, always will be”
Announcements
Clyent Dinner – Tonight 5:30 Cuthbertson
Waxhaw Happy Hour – Tonight 6:30 Queen South
Vagabond – Saturday 6:30 am Hickory Tavern on Providence
Gladiator – 11/16 6:30 am Location TBD
Thank you Transporter for taking us out
A little drama last week at Anvil due to some misplaced rocks. Hopefully it passes with little further impact, but always a good reminder to be aware of the traffic/pedestrian patterns at our AO’s and ensure we don’t cause unintended harm.
That being said, 10 men showed up this morning and we went right back at the rocks.
Disclaimer given, modifications allowed and a friendly reminder that a modification is either a decrease in activity or an increase. No one is stopping you from doing more than the Q suggested.
Mosey around lot. COP for SSH, Alternating Lunges, IW, and Low Slow Merkins.
Go to the rock pile out front, big an effective, but not overly aggressive rock and head to front lot for a trip to the islands.
Round 1: 32 reps of curls, 32 reps of triceps, run to other end for 4 burpees. Run back, move rock forward one island. Repeat and drop the reps by for each time (28, 24, 20, etc.) Burpees are always 4.
Round 2: Same thing but with OH Press and Bent over Rows.
Some mary in the interim. Return rocks and fast mosey home.
Done.
Moleskine:
Snuka showed up in a white, 110% cotton, turtle next this morning. The kind I would wear under a uniform in high school when it was winter. I was pretty sure Under Armor and Smart Wool officially killed the turtle neck business, but Snuka has a throw back. Would have been more awesome if he had that necklace on the outside of the turtle neck. Next time. Speaking of Snuka, he is a beast and let the PAX most of the morning, although the merkin portion of his burpee is a bit suspect, bordering on Chelms like which is odd, because I don’t think Snuka is even close to Chelms’ advanced age.
Good to have Red Panda join us while on a training mission for GE. He normally posts in NE Tennessee on the VA border.
Lorax and Hammer were cruising all morning. Hammer with the hoodie up like Rocky going out for a run. (It was 55 degrees after all)
Happy Birthday (yesterday) to Mermaid. We covered 64 burpees today, hopefully that was enough to cover your age this year.
Lambeau and Mailman kept it grinding all morning.
Margo – Q’s WAY out there at Cerberus on Friday. Come join us.
Mailman stepped up to Q Anvil next week at the spot vacated by Brushback and his “Work trip”
Thanks to Lorax for the takout.
Alf
Announcements – Holiday Party- sign up with Mighty Mite now!!!! $30/person. Food and drink provided.
VAGABOND – Saturday, 0630 launch at Hickory Tavern near 485 and Providence. We will hit 6 AO’s and Kid Rock will have some food and beverages after.
It was a full house this morning as 13 pax, including Full House, gathered to start the day off right.
Here is what was planned:
That plan covered 30 minutes and proudly ended the workout at 6 am. I was quickly reminded that we work out for 45 minutes, thank you Swiss Miss, and I began improvising the last 15 minutes. Thank you to all the pax for allowing me to lead today.