Author Archive Lorax

To the Islands

YHC rolled up a bit early to launch and was soon followed by a red Jeep Compass.  Not sure how long Dangerfield had been driving around, but glad you didn’t kill me and glad I could point you to the right lot.  Amazes me that an 18 year old will wake up super early to go workout before their senior year of high school, well done sir.  The rest of the PAX rolled up to join us in this high humidity morning (apparently one morning away from the start of fall temps).  A disclaimer was given, and off we went.


Mosey up the main drag and run into Bugeater and Scratch & Win, so we stop for COP at the adjacent lot.

IW x 20

Little baby arm circles x 20, backwards x 20

MC x 20

Merkin x 10

Plankjack x 10

Low Plankjack x 5

The Thang:

Mosey to the front entrance rock pile, grab a good sized rock, and head to front entrance with 4 islands between the Pax and 51.  One lap around each of the 4 islands starting with the closest, and 10 merkins on the rock each time back.

10 Broad Jump Burpees around the first island with the rock, run back, 10 merkins

Walking squats around the second island with the rock, 10 merkins

Walking lunges around the third island with the rock, run back, 10 merkins

Run with the rock around the 4th island, 10 merkins

Mosey to the crosswalk beside the best turf in Area 51 and partner up.

Partner 1 runs to the crosswalk towards the baseball field, 10 of called exercise.  Partner 2 does called exercise until Partner 1 gets back.

Round 1 – 10 merkins, rock deadlifts

Round 2 – 10 wide arm merkins, rock curls

Round 3 – 10 diamond merkins, rock overhead press

Round 4 – 10 dry docks, rock tricep extensions

Drop off the rocks and wall sit.

Left leg up, Right leg up, 50 air presses.

Mosey back to launch.


Heels to Heaven x 20

LBC x 20

Flutter x 20?


Q’s needed for Anvil starting 9/26, sign up here

Last day to sign up for the Crane Relay

YHC with the take-out prayer


Easy group today, not much separation from the PAX as everyone stayed pretty much together.  Great to have Overdraft, my brother, in town now and hopefully showing up at a few more workouts.  Snuka still managed to show that he is 57 and will smoke you.  As the War Daddy, he teamed up with the War Baby Dangerfield and made quite the fast combo.  Brilleaux, Hammer, Hopper and Haze on their heels.  After calling out YHC on twitter for his summer vacation and absence from Anvil, Haze was unusually quiet during the workout.  He did express his love for arm circles and the Q’s superior form of them.  Feel free to use for your Q next week.  Note: no SSHs were performed, your welcome.  During the wall sits, Scratch & Win had me a bit worried as he started naming inanimate things in his life that he was thankful for (shoes, grass, etc.) in order to keep his mind clear.  Thankful this wasn’t the end of you man.  Apparently Slumdog did not authorize nor follow Runstopper’s attempt at a renaming to Strategery a few weeks ago as he does not claim it.  Mark the date of 8/22/18 that Bugeater is officially “back” and it shows.  He’ll be on Q 9/12.  Ickey is looking to tailgate the Crane Relay, and I don’t think he is going to have any problems finding a crowd.  Enjoyed it guys.

Big 3 Leg Day, Minus Ice Cube

Even mid-summer, the Centurion faithful still showed for this humidity filled workout along with some new faces.  YHC was talking with a friend last night about 24 Hours of Booty coming up since he had never done it before.  I asked him when is it again, and realized that I was only 2 weeks away from riding 100+ miles on a bike that I had not been on since last 24 HOB.  Maybe we’ll get bikes at Centurion one day, but for today, some Freddy Mercury and leg day would have to suffice.

Margo planted the Old Glory shovel flag.  Disclaimer was given, not my best, but had the PAX ready to modify and not sue.  Chelms was given the opportunity to start up the hill early but declined.

Mosey to the shopping center at Carmel and 51 for COP.


  • IW x 20 IC
  • Mountain Climber x 20 IC
  • Plankjack x 20 IC

The Thang

We ran the stairs of the shopping center with 40’s of squats and lunges at the bottom of the stairs. First run was 30 squats and 10 lunges, then 25 and 15, 20 and 20, 15 and 25 and 10 and 30.   Some plank work and 6 inches (with obligatory “thats what she said” commentary) done while waiting on the six.

Mosey to the picnic tables at the front of the AO.  10 each leg step ups, 20 dips and 20 derkins first round followed by 8 each leg step ups (Haze couldn’t handle the combined 15, so we added 1 so he wouldn’t be unbalanced all day), 15 dips and 15 derkins.

Mosey to Tartarus ground level middle stairs and partner up.  PAX ran up separate sides of the parking deck to meet in the middle of level 2 and did 10 hand-slap merkins.  Down the stairs in the middle to the bottom and 10 LBCs, calf raises and jump squats.  Up the separate sides of the deck to meet in the middle of level 3 and did 15 hand-slap merkins.  Down the stairs in the middle to the bottom and 15 LBCs, calf raises and jump squats.  Up the separate sides of the deck to meet in the middle of level 4 and did 20 hand-slap merkins.  Down the stairs in the middle to the bottom and 20 LBCs, calf raises and jump squats.

After Udder and Snowflake completed their game of Hide n Seek in the deck, Udder led some people’s chair with leg raises and air press.

Mosey to the top of the deck with backwards run on all of the inclines.


  • Heels to Heaven x 20 IC
  • Flutter x 20 IC
  • Freddy Mercury x 20 IC

Mosey to back of football field for 3 AYG sprints and called it.

YHC took us out in prayer


Great group today, very little waiting around and everyone getting after it.  Haze informed me we hit the Centurion Big 3 of Panera shopping center, picnic benches and Tartarus deck.  I guess that’s a thing, so we’ll go with it.  Both Site Qs were present in Margo and Udder (might have met for the first time today), and Udder even turned down some Ultimate Frisbee to come.  I told him he could run with a frisbee, but then he started reciting the no running in Ultimate rules and I rescinded the invitation.  Some site FNGs in Spanx and Sister Act, who I found out go to Forest Hill church along with Tagalong, Brilleaux and I.  Great church if anyone is looking.  The War Daddy combo of Snowflake and Snuka always leave me impressed.  Haze, Chelms, Brilleaux and Snuka were out front for most of the workout.  Leprechaun, Spanx, Cheddar, Cadillac, Shrink Wrap and Tagalong must have been holding back all workout, as they still had a lot left in the tank for the 3 sprints at the end.  The Bugeater and Brushback resurrection tours continued, both back posting.  Thunder Road can be the inspiration here, as he has got in shape and kept it up.  Dr. Belding kept me honest on the parking deck set, as I knew he was crushing up the other side of the deck so YHC had to as well.  Apparently the instructions could have been better on that set, which led to the Udder/Snowflake game of Hide n Seek in the deck.  But most everyone picked it up after the first round.  I think the goal for the day was met, legs got stronger (or weaker, then stronger).  Appreciate the opportunity to lead and F3 Nation.

Prayer Requests

Continued prayers for Bout Time and family, and Chelms’ friend Debra and her son with new cancer diagnosis.


Lebron got the Triple Double, We got the Triple Triple Nickel

YHC was a few minutes earlier than normal for the Q, but already a few cars in the parking lot.  They continued rolling in with Scabby walking up up with 4 seconds to spare.  The Anvil numbers of course have been increasing with the weather, but some different faces as well.  The single digit winter numbers are pretty consistently in the upper teens with 18 on the day.  With last week’s 100% humidity gone, a quick disclaimer was given and off we went.


Mosey around and down the parking lot in front of the rock pile.

IW x 10

LSS x 10

MC x 10

Merkin x 10

Diamond Merkin x 10

Wide Merkin x 10

The Thang:

Starting at the rock pile, YHC tried to explain the concept of running three triple nickels in succession to get us to the 51 entrance.  But when the inventor of the triple nickel is standing beside you and confused, thinking that might be on me.  But after things got going, the PAX all picked it up quickly.

TN #1 – 5 Romanian dead lifts at the rock pile, 5 pull ups at the playground, 5 times through

TN #2 – 5 derkins on the swings at the playground, 5 split squats (each leg) at the hot box, 5 times through

TN #3 – 5 step-ups (each leg) at the hot box, 5 burpees at the entrance, 5 times through

Plank work at the hot box while we wait on the six

Peoples chair on the hot box.  Air Press x 25.

Mosey back to the rock pile and grab a lifting rock.

Overhead Press x 20

Curls x 20

Repeat both x 15

Mosey back to launch for some Mary:

LBC x 20

Freddy Mercury x 20

American Hammer x 15

Heels to Heaven x 15

Rosalita x 15


Pool Party benefit for the Sandbox, 7:30 Friday at Lawson Pool in Waxhaw

Q spots open for Anvil, send McGee a passenger pigeon

Continued prayers for Bout Time, Jennings and family at St. Jude and for Utah and his dad.

YHC with the take-out prayer


Great group out today.  Not so much mumblechatter, but more like legit conversations happening all around me all morning, it was weird.  Like everyone catching up at a family reunion with some exercises worked in.  Glad to have BOG, Beefeater and Abba back after some time away.  Thankfully someone at least made fun of my rotating squats so YHC didn’t feel too neglected.  Purell, Rachael and McGee pushed the pace this morning.  Scabby, Brilleaux, Mermaid, Abba, Hammer and Snuka weren’t far behind, although no one was.  Snuka mentioned some sort of leg pain, but I was too busy trying to figure out how a 56 year old machine feels pain.  The Triple Nickels took about 30 minutes, a little longer than expected but put the wheelbarrow and partner carries on hold.  But great work by all today, everyone pushed hard and stayed with the group.  It was an honor to lead today and thanks to the Sign-up Genius for the opportunity.

Once in a Super Blue Blood Eclipse Moon

YHC thought he had the Anvil Q last week, but apparently a McGee”will you Q next week” during a set of merkins the week before doesn’t mean what it use to.  He has moved on to bigger and better things, the sign up genius.  So when the sign up genius was making the rounds last night at 10PM with an opening for today, YHC figured it was time.  I guess you could say I had a weinke burning a hole, nevermind.  5 others made it out as well for the return of the cold temperatures and the Super Blood Blue Eclipse Full Moon, or something like that.


Mosey around the parking lot to the circle in front of the Child Life circle.

IW x 20

LSS x 20

MC x 20

Merkin x 20

Diamond Merkin x 20

Wide Merkin x 20

10 Burpees OYO

The Thang:

Mosey to the drop off area in the parking lot, which happens to be halfway between the two rock piles.  Partner Up.  Each partner runs to different rock piles, exercise, run back to drop off and 10 hand slap merkins with partner.  Bring your rock back to drop off on the 2nd and 4th rounds to join the fun.

1st – Overhead Press x 20

2nd – Tricep Extension x 20

3rd – Curls x 20

4th – Rock Squats x 20

5th – Rockys x 10

Mosey to the tables, 20 dips, 20 derkins, run to North Face, lunge walk to the bottom after you cross the rocks, 20 jump squats at the top, run back to tables.  Repeat with 15s and 10s.

Peoples chair on the wall behind the tables.  Leg Raises.  Air Press x 50.

Mosey back to launch for some stargazing:

American Hammer x 20

Flutter x 20

Heels to Heaven x 20

Freddy Mercury x 20

YHC with the take-out prayer



Very veteran group today made things easy.  The group was able to stay together the whole time as we made it around the AO.  It took half the workout for my fingers to warm up, but carrying frozen rocks probably doesn’t help.  Maybe I need to invest in some of Mermaid’s big boy gloves.  They at least made the hand slap merkins easier for Brilleaux.  Utah earned his first War Daddy badge and celebrated with some tendonitis, heal up.  McGee was eager to get his beach bod in shape for his day trip to Miami.  Rachel was our resident expert on the Blood Super Blue Moon, but all left disappointed.  Maybe during Mary it was tinted a slight bit of orange more than it was at start, but that’s all I’ll give it.  Until the next one.


A Little Bit of Everything, and a Whole Lot of…

Ice. YHC figured with the launch of Cerberus and the informal Charlotte ice shut-down seemingly still in effect, this workout might have turned into YHC yelling numbers and obscure names at Margo for 45 minutes.  So when the numbers hit double digits, it’s all frozen gravy from there.  To this point most of my Qs have been pretty planned with a quick variance here and there.  I figured the site by this point would be pretty cleared out, but planned to stick to the deck just in case.  Unfortunately even the deck is not safe.  Mother nature had other plans for this one.  A quick disclaimer was given with a special addendum for the ice and off we went.


Mosey to the top, or the top before all of the ice starts, of Tartarus for COP.  That ended up being the 3rd level, and although not as scenic as the top, it worked.

IW x 20

LSS x 20

American Hammer x 20

Dolly x 20

The Thang:

Paula Abdul down the deck, forward running 2 sides of the deck, and backwards running 1.  20 merkins at the end of each forward run, 10 mountain climbers at the end of the backwards run.  The ice saved the PAX 40 merkins and 20 mountain climbers with no YHC add-on, and Haze says I don’t care.

Back to level 1, partner up.  Partner 1 runs up the deck while Partner 2 does called exercise.  The run was initially the stairs to the top, across to the middle stairs and down.  But after 1st group, was changed to up 1 level on the ramp and down the stairs.  200 LBCs, 100 squats and 50 burpees between partners.  Wall sits with leg lifts while waiting on the six.

The plan was to then go across the bottom of the deck with the called exercise, jump the wall and keep it going.  But again the ice had other plans so we cut it short.

Forward bear crawl to the wall, 10 donkey kicks, backwards bear crawl back

Lunge walk to the wall, 10 decline merkins, backwards lunge walk back

Broad jump burpee to the wall, 10 Wall-tar N’Diayes, run back.

With all of this new found free time, we moseyed to the rock pile beside the building across the street.

Overhead press x 20

Tricep extensions x 20

Curls x 20

Continue with sets of 15, 10 and 5 with small break in between, just enough time for Marconi to feel guilty of the size of his rock and switch with Runstopper.  Haze felt the same guilt, but not enough to trade.

Mosey back to the main circle.  After seeing the benches were iced over, we moved to the brick circle.

Steps Ups x 20

Dips x 20

Decline Merkins x 20, with Margo bare handing them in the ice.

Back to launch with some Mary to close things out.

Heels to Heaven x 25

Freddy Mercury x 25

Flutter x 25

Rosalita x 25

1 minute of Burpees

YHC with the take-out prayer


Easy group today that got after it.  Rachel out front when there was a front, and the comment was made that he is even fast at lunges.  After being an FNG on Monday, Chunder hitting his first week hard with 3 posts, well done.  Keep it up and that endurance will as well.  Posting has sure worked for Thunder Road, man is in shape.  The Snuka-Marconi respect team is always fast and out front.  It was so cold that Runstopper even wore shorts on top of his tights, then proceeded to lift a small boulder.  Morning After, Margo and Haze solid as always.  Enjoyed it and thanks for the opportunity to lead.


DMZ meeting at Independence Park on Monday

A Left Turn, Smooth Pavement and Some Exercises from Women’s Digest

20 Pax kicked off the weekend and put in some hard work around the AO this morning.  Everyone showed up on time, which I should have known meant all the OCD juices were flowing, more on that.  Apparently a very veteran and habit forming Centurion group, so a quick disclaimer was given and off we went.


We ran up the hill to Little Ave. and took a left out of the parking lot.

A LEFT turn.

We ran into the Swim Academy parking lot for COP.


IW x 20

LSS x 20

MC x 20

Makhtar N’Diayes x 20

High Knees up the hill of the parking lot, run back

Bear Crawl up, run back

Crossover Lunge Walk up, run back

Broad Jump Burpee up, run back

Wheelbarrow 1/2 up, flapjack rest of the way

Mosey up Little Ave. to McMahan Dr. to the rock pile

Rock Set

Keeping wheelbarrow partners, partner 1 ran up McMahan Dr. to 51 taking a left into the shopping center, around the circle and back to rock pile.  Partner 2 was doing various exercises until they return, then flapjack.

Round 1 – Rock deadlift

2 – Rock tricep extensions

3 – Rock curls

4 – Rock overhead press

Some plank work while we waited on the six.

Mosey to Tartarus.

Partner Parking Deck Suicides

With the same partners, PAX ran up separate sides of the parking deck to meet in the middle of level 2 and did 10 burpees.  Down the stairs in the middle to the bottom and 10 hand-slap merkins.  Up the separate sides of the deck to meet in the middle of level 3 and did 20 squats.  Down the stairs in the middle to the bottom and 10 hand-slap merkins.  Up the separate sides of the deck to meet in the middle of level 4 and did 30 LBCs.  Down the stairs in the middle to the bottom and 10 hand-slap merkins.

While waiting for everyone to finish, we knocked out 30 more LBCs and some Mary

Heels to Heaven x 20

Rosalita x 20

Flutter x 20

Freddy Mercury x 20

American Hammer x 10

Mosey the long way around the football field back to launch.


Without the Site Qs and our Region Nantan, things could have got out of hand quickly this morning, and they almost did.  That left turn out of the parking lot almost set the record for fastest mutiny/Q jack of a workout, 30 seconds in.  Apparently we have never gone left before.  Luckily previous site Q Chelms and the Nantan of Mumble Chatter, Hops, were there to reassure the PAX. There are now talks of a complete left turn workout around the AO, baby steps.

Strong work by all today, not much waiting around.  A quarter of the PAX getting respect, but some sneaky fast old guys.  Especially after hearing all the mileage they put in at BRR (Marconi with 34).  The Rachel/Hops combo was too much to overcome, out front most of the morning.  But again, no one was behind, always on their tails.  Great to have Brushback back out, and apparently beware of the Brushback/Paper Jam 2.0 gang, the Bros, coming to a school near you.

YHC couldn’t pass up the Makhtar N’Diayes after staring at that perfect asphalt during Mountain Climbers, although 20 might have been a little agressive.  I think 20 on the top of Tartarus would have sent someone to the hospital.

The Crossover lunges seemed legit to me, but were quickly downgraded to a Women’s Digest workout.  We had to follow those up with some Broad Jump Burpees to get the testosterone flowing again.  The Swim Academy lot is sneaky long, especially when on all fours.

Afterwards, Brilleaux reminded me of our 2:45 tee time.  Probably should have incorporated more windmills, next time.

YHC took us out in prayer with some requests from the PAX.  Appreciate the opportunity, F3 and the brotherhood with all.


F3 Golf Tournament 10/27/17, proceeds to help LEAP expansion.  Chelms taking up money for Centurion Hole Sponsorship.

Shoe with an aerator tomorrow if anyone interested.

Tutoring at Billingsville (Tuesdays) and AG (Thursdays).  Also covering teamwork, games, mentoring, character traits, etc.

3rd F afterwards at Panera

No Apologies, Just Modifications

Good group of 15 at Base Camp for my VQ at the site.  I have posted a good bit at the site for Base Camp and Fast Twitch in the past, but unfortunately it has been a while (and maybe I get the two confused sometimes, more on that later).  But great spring morning to do some running, and that we did.

Mosey to the Arboretum parking lot for COP.


  • SSH x 20 IC
  • IW x 20 IC
  • Low Slow Squat x 15 IC
  • Mountain Climber x 15 IC
  • Burpees x 10 OYO

The Thang

Left the parking lot and headed to the patio in front of the lake.  PAX partnered up and perfectly executed Dora 1-2-3 with the normal 100 merkins, 200 LBCs and 300 squats between partners as the other ran to the other side of the parking lot and back.

Had planned another round with planking instead of running and Carolina DDs, Dips and Step Ups but time was not on my side.  Had also planned some hill work and more Mary on the way back as well, boy was I way off.

We made the long trek back with a few stops along the way of Freddy Mercury, Heels to Heaven, etc.

YHC took us out in prayer


Strong work by all today and really appreciate Goonie and Drano giving me the opportunity to lead. As I sat down to think about the plan, I kept thinking of multiple past workouts at the site that made it to the same part of the Arboretum shopping center.  After this workout and how rushed it felt, those must have been fast twitch workouts with the extra 15 minutes.  So with that being said we did a lot of running for a Base Camp group, and hopefully someone got surprised and ran more than they thought they could.  I was told 3.7 miles was the count, and if so I’ll take it.  Everyone put in a strong showing and got the week kicked off right.

I’m sure I missed something, so feel free to sound off below.


The Set That Keeps on Giving

Good group on 24 at Centurion with some brisk weather but not too bad.  YHC did a scouting prerun and caught up with Snowflake and Jamboree in the deck for a good run before.  A good bit of run-ins as well with Mermaid, Cane and Bout Time that I know of, may be others?   After a failed disclaimer for my VQ at Centurion, I was focused on the full disclosure this time around.  All that focus and I forgot to ask of any FNGs up front.  So Lugnut, my apologies.  I hope the workout was tough but will leave enough there to keep you coming back.

Mosey to the shopping center at Carmel and 51 for COP.


  • SSH x 15 IC
  • IW x 15 IC, might have actually been 16
  • Mountain Climber x 15 IC
  • Merkin x 15 IC

The Thang

We ran the stairs of the shopping center with 40’s of squats and lunges at the bottom of the stairs. First run was 30 squats and 10 lunges, then 25 and 15, 20 and 20, 15 and 25 and 10 and 30. Mermaid led some plank work while waiting on the six.  I’m pretty sure that Chelms actually started with the rest of us but I’ll have to check the tape.  Not sure about the rest of you, but this set is going to stay with me for a while.

Mosey to the picnic tables at the front of the AO.

Groups of 3 did a combined 150 derkins at the picnic tables and 150 dips at the benches by the front entrance with the 3rd person running in between and relieving.  Theoretically this should work, but when Runstopper and YHC stay at the picnic tables doing derkins, no one ever comes in relief of us or Udder.  We’ll get it next time.  Did the same format with 150 LBCs and bicycle.

Mosey to the top of the deck with backwards run on all of the inclines.

Pax lined up across the top of the deck in a plank.  Did walking merkins to the other side.  This set was originally supposed to be an over and back on all exercises, but when YHC got to the other side I realized my back would not have happened.  So we did bear crawl dry docks back to the other side.  Crab cakes (crab walk with touching opposite hands and feet) back across and then broad jump burpees brought us home.  Some people’s chair in between.  I was trying to avoid the cars late in the workout by going up top, but didn’t realize how rough the concrete was.  If you didn’t have gloves, well hopefully this one made the hands tougher.

Mosey back to the cars for Mary


  • Heels to Heaven x 25 IC
  • Rosalita x 25 IC
  • High Flutter x 25 IC

YHC took us out in prayer


Strong work by all today and a great turnout.  A puke and rally speaks volumes for the hard work.  I had wanted to add more leg work that I felt had been lacking lately, and so far it has worked.  But we hit a lot of the high points of the AO and ran a couple of miles.  Not bad for a Friday morning.

FNG Rob Ferguson, aka Lugnut from Concord who doesn’t like racing, welcome.  It’s a strong group every Friday and a privilege to lead today.  I’m sure I missed a bunch, so feel free to sound off below.


5 Years of F3, March 5 at the Music Factory.  Chelms is looking for a date but has special requirements.  Sign up now.

Balrog March 12th, 5, 7 and 11 mile options through 5 SOB AO’s.  Get in touch with Tuck and sign up.

Anne Springs Family Hike tomorrow at noon.

Chelms looking for a premature BRR van driver


No one makes me bleed my own blood

12 Pax parted the fog and mist and did some parking lot work.  If there was a shovel flag I missed it, or could have been lost in the gloom.  My shoes couldn’t handle another wet workout, so only parking lots this time around.  And with an AO like this one, that wasn’t a problem.

Scabby and Margo ran in with a solid 3.5+ showing before the workout.

No FNGs so a quick disclaimer and welcome were given, then off.


Mosey around the 3 parking lots on the 51 side, around the circle at the front to the new courtyard for COP.


SSH x 30

IW x 30

MC x 30

Mosey to the small turnaround circle close to the church.

Anvil Parking Lot Tour 2015

The turnaround was home base, every time we returned it was 10 burpees.  From each of the 6 parking lots running away from the church in a south/southwest direction, the pax ran to the end and performed the following escalator and then returned to home base for burpees before running the next lot.

  • Incline Merkins x 10
  • Incline Merkins x 10, Merkins x 20
  • Incline Merkins x 10, Merkins x 20, Dry Docks x 30

Mermaid led us in some plank work while we regrouped, then to hit the last 3 lots.

  • Incline Merkins x 10, Merkins x 20, Dry Docks x 30, Lunges x 40
  • Incline Merkins x 10, Merkins x 20, Dry Docks x 30, Lunges x 40, Squats x 50
  • Incline Merkins x 10, Merkins x 20, Dry Docks x 30, Lunges x 40, Squats x 50, Broad Jumps x 60

Mosey to the rock pile

Mary 1-2-3

Pax partnered up with each pair combining for the following.

  • 100 Flutter Kicks while partner does rock curls
  • 200 Freddy Mercury while partner does rock tricep extensions
  • 300 (or something like that) LBC while partner does rock shoulder press

Returned rocks and gave it all you got to the cars for COT.


Strong showing by all in attendance today.  YHC stayed up too late watching the Tar Heels and paid dearly, I felt my own pain, bled my own blood.  But can check Anvil parking lots off the bucket list.  Lobster Roll and Mermaid led the charge to the front, but everyone stayed pretty close together.  Garmin (not the kids Angry Birds watch) had us at 2.25, I would have thought more, Margo must have laid back after that prerun, I kid.  Young Love took us out with a great reminder for the week and prayer, good to have you back.  Appreciate the opportunity to lead.

Sign up by Friday for the Christmas Party on the 12th.  Canned goods will be collected for the Calvary food pantry.

The 4 Corners

22 men braved the perfect conditions and posted at Centurion.  Chelms led Margo and YHC in a little deck work to get things started.  A brief disclaimer was given and off we went.  Beaver almost gave the new Q a heart attack with a quick fall, but bounced right up like it never happened.  Hopefully it didn’t hurt more than he led on.

Mosey to the top of the deck with butt kicks, high needs and a backwards run on the inclines.


  • Imperial Squat Walker x 10 IC
  • Merkin x 15 IC
  • Makhtar N’Diayes x 10 IC
  • Mountain Climber x 15 IC

The Thang

Mosey down the stairs to Walsh Ave the back way to the Acquatic Center

  • Lunge Walk Up Parking Lot, Run Back
  • Bear Crawl Up, Run Back
  • Broad Jump Burpee Up, Run Back
  • Duck Walk Up, Run Back
  • Partner Wheel Barrow halfway, switch, run back

4 Corners

Mosey back in the AO to the parking lot behind the football stadium on Walsh Ave.

  • Run to first corner
  • Squats x 5 at corner
  • Run to next corner
  • Squats x 5 + Carolina Dry Docks x 5
  • Run to next corner
  • Squats x 5 + Carolina Dry Docks x 5 + Merkins x 5
  • Run to next corner
  • Squats x 5 + Carolina Dry Docks x 5 + Merkins x 5 + Burpees x 5

Three times through increasing increments from 5, 10, to 15 (left off the escalator in the 15),  Swiper led the pax in Mary exercises while waiting on the six.


  • LBC
  • Heels to Heaven
  • Protractor around the circle


Really appreciate the opportunity to lead and support for the VQ.  Strong group today with Swiper, Chelms and Scabby bringing up the front.  Support for Icky doing the mud run tomorrow, good luck and prayers are with all participants.  Stonehenge is still on for 6 am tomorrow.  Especially enjoyed watching the Wolfpack fans run the 4 corners, something I’ll take with me.