Thirteen.

Thirteen.

No pre-KB enthusiasts took Udder’s IronTroll bait, but 3 pax who ran in were there early (Mermaid, Cane & Sacamaheegie)…could’ve run longer apparently?!  T-claps to you three for the pre-run — somebody wants to defend their Area51 MudRun title.  Also – T-claps to Scabby for running in as well….albeit without his sidekick Margo.

YHC planted the SF, mustered the pax, and off we went into the gloom on the 2nd 2015 edition of Friday the 13th at Centurion.

The Thang:

Run from launch lot to Wells Fargo branch on 51 for COP.

COP:

Low slow squat w/hold x 13 IC

H-R Merkin x 25 IC

Knee-up x 13 IC

6-count burpee x 13 IC

Run to main entrance of high school

Plankorama including the Dancing Chilcutt.

Partner up and grab a rock

Partner 1: Squat/Press w/rock; Partner 2 runs to ramp in front of school – backwards bearcrawl up ramp, 13 donkey kicks, lunge walk to stairs, run back.  Flapjack.  Rinse & Repeat.  2 sets of this.

Mosey to benches in front of school.

13’s (not 11’s, not 7’s):  Jump Up’s & Incline merkins (1 Jump Up, 12 incline merkins, 2 Jump Ups, 11 incline merkins, etc., etc.).  Checkpoint Q’d some plankorama.  Much obliged to the tireless WD.

Partner up again for the following:

Partner 1 – 13 Dips on bench w/feet on planking partner 2’s back. Flapjack.  Then Partner 1 does 13 old school sit-ups while Partner 2 planks with hands on Partner 1’s feet.  Flapjack.  3 sets of this.

Run to launch lot.

Sprint between speed bumps doing 13 CDD’s at each end.

6 MoM:

High Slow Flutter x 13 IC

Makthar Ndijaye x 13 IC

Freddie Mercury x 13 IC

Russian Twist x 13 IC

6-count burpee x 13 IC

Extra Credit:

Checkpoint, the aforementioned tireless WD talked 4 others (Dear Abby, Udder, Chelms & YHC) into some extra work after Centurion.  To the tune of some Moby song – we did merkins and 6-inch holds for 2.5 minutes.  #mercy

Ye Olde Moleskine:

Solid crew this morning at #F3Centurion.  Good to have 2 of F3IndianLand’s finest: Pebbles and One-Niner with us….Pebbles could probably be called a Centurion regular at this point.  Also – somewhat of a Kotters to Cane – glad to have you back among the Centurion pax brother.  Is it just me….or is Rip Curl getting appreciably faster on the runs?!

And those incline merkins killed me….anyone else? #pencilarms

No Pre-KB this morning, but Udder says it will happen next week at 0500 – be there gents.

For those interested…which probably means just me – the 13 counts throughout the downpainment had nothing to do with Friday the 13th, rather, it’s my favorite number for a couple reasons.  Glad to share off-line why that is.

Not sure why I let Checkpoint talk me into extra credit….but why not is a better question?

The parking deck is growing and will only add to the savory variations of pain to be dished out at #F3Centurion.  #backwardsbearcrawl #backwardsrun #hairburners

Hope the downpainment was worth forsaking the fartsack

Nice takeout by Chelms – please keep his step-father and his brother Bill in your prayers – both are fighting cancer.

Announcements:

Brain Tumor Run next Saturday – March 21st – 8am 10k; 9am 5k.   Join Team Chepul Hill whether you’re running or not: http://www.braintumorcommunity.org/site/TR?team_id=71982&pg=team&fr_id=2420&et=rooeuNcYZa7hnaNhPhYw_Q

Obstacle Course Training at #F3Reservation at 0630 tomorrow – Indian Land Elementary – One-Niner is your host

New 3rd F launching in SOB Land Tuesday, April 28th immediately following Swift/Bagpipe at Einsteins Bagels.

MudRun, F3 Golf, etc. – check email, twitter and any other social media where the pax plays.