18 PAX came together on a muggy Friday morning to venture out to uncharted territory at Centurion. YHC arrived to do a Pre-Run at 5:00, but was met with a dark and desolate parking lot. Copa America and NBA Finals must have kept everyone up late.
The Thang:
Mosey .75 miles up Little Ave, across Carmel Rd, down Carmel Executive Park Dr. to Hwy 51. to grassy area near Fire station #24 on Hwy. 51. Along the way do karaoke left 50 yards X 2 and karaoke right 50 yards X 2
Mosey a little further down Hwy.51. YHC bluffed that we may be headed to Day Zero AO, but came in the back way to a business park just before McMullen Creek. Ended up at the bottom of a hill at Shannon Willow Rd.
Partner Up for Catch Me if You Can.
P1 runs the hill backwards, P2 does 3 HR Burpees then runs forward to catch P1
Keep switching until you reach the top of the hill.
Repeato 3 more times (for a total of 4 times up the hill)
Mosey down Bannington to Hwy. 51
Stop at grassy area by Fire station again. Do 11 Merkins IC (22 total) hold for 22 seconds and 12 Mountain Climbers IC (24 total).
Continue down Hwy 51, cross Carmel, and cut through Panera Bread parking lot to McMahan Dr. next to a large rock pile
Partner Up again (same partners) for Quail Plaza 200. With a rock, partners do a combined 200 Squats, 200 American Hammer, and 200 Shoulder Presses.
Partner 1 runs up McMahan turns left by bank, goes around stone wall and back to start.
Partner 2 starts with exercises then runs when partner gets back.
While waiting for last couple to finish, most of the Pax did 30 Freddy Mercury IC with a 30 second leg hold at 6 inches
Mosey back to start. Pax who didn’t wear red did 5 burpees (with a couple of Refusnicks)
YHC originally had planned to spend the morning at the parking deck, but decided to mix it up and go to a new area. Abacus had the running distance at 3.2 miles. The theme of this workout is Remember Everyone Deployed. Most of the Pax got the twitter memo and wore red. Check out #Kill22 on twitter that is bringing awareness to our Veterans. 22 Veterans take their life everyday in America due to PTSD. Also, let’s remember and pray for our First Responders. With all the craziness going on (nationally and locally), they are always on the front lines. 3 local firefighters have died in the last month.
Check out the Mud Gear Store for cool Red F3 shirts.
The Brave and Centurion are going to meet up at the Greenway parking lot on Johnston Rd. on August 12th.
Thank you to Checkpoint for the moving take out.
On a brisk Monday morning, Fifteen strong pax started their week in the right way by celebrating the Heels playing in the 77th NCAA Championship in Houston
The Thang:
Mosey .3 miles to the front of Carmel Middle doing 7 Hand Release Burpees at the two speed bumps
Do 25 Mountain Climbers IC and 25 Freddy Mercuries IC
Continue down Camilla 1.1 miles behind school down the hill and back up to Innsbrook Do 7 HR burpees at each speed bump and at the Dead-In Circle (9) for an additional 63 HR burpees. Speedsters plank at Innsbrook to wait for the six.
At Innsbrook run the hill toward Pepperdine 5 times. Do 10 Jump squats at the bottom and 10 Heels to Heaven at the top.
Come in the back way to Carmel.
Grab a rock from rock pile by Lacrosse field
Do 11 Squats with rock on one end of field then run an do 11 Louganis with rock about 30 yards down field. Do this 7 times for a total of 77 Squats and 77 Louganis. All you got back to start.
YHC decided to uphold the running trend at DMZ. Not a lot of mumble chatter this AM as many were trying to get back in to their routines after Spring Break. YHC was leading from behind most of the time; there were a lot of fast runners. The 77 burpees, squats, and Louganis were to honor the 77th playing of the NCAA Championship where hopefully the Heels will be able to take home the crown. Also, YHC threw in 50 Heels to Heaven and Jump Squats to honor the new Respect level as of last week. As always, it was an honor to lead.
Twenty-one lucky pax ended their week off as winners with an all sevens work out to honor St. Patricks Day. .
The Thang:
Mosey to the parking lot at the end of the stadium for COP. Start with 7 plank exercises holding in plank between each exercise
Do a rail crawl up the handicap ramp from parking lot to base of parking deck. Partner up.
Run the stairs X 7 doing 7 partner merkins at top and 7 leg throws (each partner)
Mosey to top left corner of deck. Do 7 donkey kicks on one wall, do 14 walking lunges (7 each leg) on the way to other wall. Do another 7 donkey kicks on far wall. Do 7 broad jump burpees coming back. Do it seven times (for 56 walking lunges and 21 broad jump burpees). Plank to wait for the six
Mosey to rock pile above practice field. Grab rock for some rock work.On one side of field do seven squats with rock. Run to other side of field and do 7 Louganis with rock. Repeat seven times. Return the rocks and do plank work to wait for the six.
Mosey back to start. Do 7 Flutters IC and 7 Dollies IC to finish.
There was a strong group this morning. There was no green beer spillage, but I think the Pax got their money’s worth this AM even though we didn’t venture off the AO. T-Claps to those that came at 5:15 to pick up trash and thanks to Chelms for organizing. It was a great opportunity to give back. Great having Maverick back from school pushing the pace. T-Claps to Checkpoint for pushing though with a bum knee. Pray that the prognosis is a positive one. Chelms was again called out for his Burpee form. YHC is backing him up. Once you get to Respect and you’re still coming out to the gloom, you deserve some leeway. Plus, he’s a rabid Tarheel fan.This is coming from someone who is close to Respect (and is a fellow Tarheel). Always an honor to lead.
Low numbers on the Mud Run for Area 51. Contact Fire Hazard if interested in participating
19 strong pax joined the one handed Q in balmy 20 degree weather to work the Abs and legs. YHC is in a cast and having hand surgery on Tuesday and was forced to adapt by working the legs and Abs more than usual. Here’s how it went down:
The Thang:
Fast Mosey to the parking lot beside Panera.
COP:
Fast Mosey across Hwy. 51 to Pallantyne hill
Fast Mosey back across 51 to the front of CCHS at the picnic tables
Mosey to Walgreen parking lot
Mosey back for COT
Announcements:
Sign ups for Mud Run, BRR and Golf (benefiting F-3 Expansion – Leap) are all live. Sign up for the Brain Tumor Race (5k or 10k) March 21st to benefit brain cancer research
Sign up for the Q school if you have been coming to F3 for 3 months and have never Q’ed or maybe only Q’ed once or twice or want to get better at it. Run Stopper leading the next session next Saturday.
18 strong men embarked on a tour of Carmel/51 to celebrate that there are only 6 more days until Christmas
The Thang:
Fast Mosey to Wells Fargo on Hwy. 51 for COP
Jog to Panera shopping center. Partner up – size doesn’t matter. P-1 runs stairs X6 (two sets to choose from); P-2 rotates between 6 Flutters IC and 6 LBCs IC until partner returns. Switch. Plankerama until everyone is done
Jog across Carmel to large parking lot behind Remax building where cinder blocks await. Partner up again. P-1 does suicides to six points (about the size of a football field); P-2, with cinder blocks, rotates between 6 curls, 6 shoulder presses, 6 tricep extensions, and 6 squats. Switch. Plank until everyone is done.
Jog across 51 to Carmel Professional Business Center parking lot and discover the perfect Derkin wall. With Runstopper leading (b/c it’s his wheelhouse) perform a modified Jack Webb (name yet to be determined). Do 1 Derkin then 6 Air presses while in a Wall Sit, Do 2 Derkins then 12 Air Presses while in a Wall Sit. Continue to 6 Derkins and 36 Air Presses while in a Wall Sit and then back down to 1.
Jog through a couple more office parks and cross over Carmel to the shopping center. Do 6 Backward runs and planking along the way. Jog behind the shopping center (through some dumpster odors) end up at the backside of Pallantyne hill. Run the hill twice and do six Quintuple merkin burpees at the bottom each time (would have done six, but ran out of time). Jog back to start.
Moleskin:
Solid Pax this morning. It was great seeing Runstopper and Philmont back at Centurion after a long hiatus. We covered a lot of territory, but incorporated several pain stations including the perfect Derkin wall that may be visited again. Not sure what to call the Jack Webb modification with Derkins, but I’m sure someone more creative than me can think of something. I also incorporated some stray cinder blocks from a property I manage. With the construction at Catholic, I’m leaving them on the side of the Remax parking lot for future use. I heard a little bit of grumbling at the COP (about not including SSH and IWs and doing too many 6 inch plank holds, etc.), but other than that, the Pax seemed ready to bring it this morning. It was an honor to lead.
Announcements:
Joe Davis Run on January 10th and Brain Cancer Race at Marshal Park on March 21. Sign up for Unbroken on January 10th. Also, meet at parking lot close to Little Ave.(near where the buses park) next week if they start construction on the new parking deck.
The disclaimer was given and 30 strong men explored the fronts and backs of the businesses along Hwy 51 before reaching the final destination – the parking deck of CMC Pineville.
The Thang:
Fast Mosey .5 miles to field across from Lowes. Plank and hold 6 inches while waiting for the six
Fast Mosey .4 miles behind the shopping center to Outback Steakhouse at HWY 51
Outback picks the exercise (it’s his house after all).
15 Diamonds IC/Hold it 15 sec. at 6 inches
15 Flutters IC/Hold it 15 sec. at 6 inches
Fast Mosey (with 50 yards of backward run).4 miles to CiCis Pizza/ Hold 6 inches to wait for the six
Run final .4 to base of the CMC Parking deck. Plank to wait for the six.
Run up the 5 levels of stairs to top of parking deck.
Partner Up for 3 rounds of parking deck stairs fun
Partner 1 Run down/up stairs/P2 Donkey kicks. Switch
P1 Stairs/P2 Wall sit with air press. Switch
P1 Stairs/P2 Russian Twists. Switch
Hops led Plankorama while everyone finishes
Start Mosey back with 50 yard backward run and planking until we get to Outback Steakhouse again
15 HR Merkins IC (led by Outback)
Mosey by Waffle House and cut through apartment complex with 50 yards of lunges and stopping to plank along the way
Fast Mosey back to base.
Moleskin
Very strong group out there today. I realized that I had a Q failure when our Go Ruck brother showed up before the workout and asked who had canned goods to donate. Everyone looked at him with a blank stare. To add insult to injury we then we proceeded to run 4+ miles that included running up and down the stairs at a parking deck. Chelms (our revered site Q) then informed me as we were fast moseying to Pineville CMC that “Centurion was a boot camp workout not a running workout”. I actually had planned to do more stair running, but ran out of time. One observation – the Mighty Mite/Chelms team killed the stair run. Any other observations are welcome. Also, it was great how PH and Frasier took care of the six. It was an honor to lead today..
Announcements
Brewruck is tomorrow. Check with Dora to see where to take canned goods (since we didn’t bring them today).
Matthews Elementary Tutoring – see Champagne or Frasier or check pre-blast
Let Me Run – Check with Jamboree if you want to help coach at Carmel Middle