Construction greeted YHC in the M’s car when pulling into Stonecrest AMC. Luckily, as the corner was turned, Old Glory waved boldy and acted as a beacon as to where to park the kid hauler. Body shop assures YHC that the 4Runner will be ready today after a week at the shop and the 2nd bumper cover fitting. Men came running in from all directions it seemed. Group went from about 12 to 27 in 5 minutes. Nard Dog ran in with pre-run crew then bolted. Make it 26. Thorough disclaimer concisely given to the PAX. Off we go.
Thang
Half mile mosey out of the lot, across Elm, and down Elmstone to the park just past the creek. Turn into the parking lot. Circle up.
COP
SSH x 10 IC
IW x 10 IC
Mountain Climber x 10 IC-hold plank
Merkin x 10 IC-hold plank
Alternating Shoulder Taps x 10 IC
Plank Jack x 10-drop to low plank
Low Plank Jack x 10
Recover and continue mosey into the depths of the hood. Mosey past Big Rock Park, where my kids climbed and got dirty in the creek on Saturday. Good place to kill a few hours close to home. Back to the mosey. Brief stop at an intersection to regroup. Attempted to call Smurf Jacks to wait, traffic interrupted and we all got out of the way. Continue mosey all the way to Back Ridge Rd, appropriately named due to location. Way back there. YHC underestimated the total distance and proceeded to apologize to the men for the long run. All handled it well. Continue mosey to the cul-de-sac at the end. 15 driveways on the right side of the road.
Merkin Ladder
Start at driveway 1: 1 merkin. Driveway 2: 2 merkin. Continue to 15 at the corner. 120 merkins.
Plank series to wait on six.
Mosey back toward the park. Stop at one of the corners to get 26 together. SSH OYO to wait. Continue up Elmstone to the park where we did COP. Circle up.
Mary
Hold 6 inches. YHC learned that our crew included a few newer guys to F3. Took a moment to share the F3 mission. Plant, grow, and serve (Thanks Goonie) small workout groups for the invigoration of male community leadership. YHC left out the serve part. Goonie helped out.
Flutter x 10/Hold/Dolly x10/Hold/Windshield Washer x 10/Hold/Heels to Heaven. Recover.
Mosey out of the lot. Continue to the base of Murderhorn. AYG to Rosebriar.
AYG around Rosebriar with 20 merkin stop at each island.
Plank series at finish. Right arm forward/RLH/Swap/Elbows/RAH/RLH/Swap/Low plank/Alternating Leg Raises IC x 10.
Mosey back to the launch. 2 minutes of burpees to close. Several refuseniks here.
COT
Moleskin
Nasty head cold kept YHC out of work Monday and limited duty Tuesday. Strongly considered calling in a substi-Q. Decided to make a plan and see what happened. That is the beauty of working out with participant leaders. Knew that if I got #smoked all I had to do was say the word and another man would take over. Got to the business of planning and Google Earth took me way back to Back Ridge road. Estimated the distance to be about a mile. It was actually about 1.4.
House at the Back Ridge cul-de-sac flipped on porch light, turned it off, flipped it on again. Definitely wanted us to know something. Perhaps 26 men running in was alarming. Didn’t waste much time out front of the porch flickers. 120 merkins is tough. Thing is, the plan called for a return to the cul-de-sac with a second round with 4 burpees at each driveway for a total of 60. Audible called at this point. We were deep into the hood with 26 and at least one neighbor was sketched out. Swapped burpees out for some Mary. Garmin had us at 2.85. Pop Tart thought it was more like 4. Windshield Wipers are off the list, by the way.
Doc McStuffins and his beard were strong and fast this morning. Several had some left in the tank to crush the Murderhorn. Pop Tart, Goonie, Tuck, Madame T, Udder, Cheddar, Squid among them. Cable Guy, Squid, Fredo, Champagne looking tough throughout. This group pushed hard to get these miles and exercises. Strong work today men.
Family Ties and YHC share the same last name and place of birth, but no direct family relation. He moved away when he was about 3. Suspect his F3 name may reflect these facts. Solid work out there and good to meet you. Again. Keep on crushing it.
T-claps to Chopper (respect) and Fredo (respect) for completing the 30-day F3 free trial. Your first “bill” will arrive soon when you are encouraged to complete your first Q (VQ). Keep on crushing it men.
T-claps to Paper Jam for the takeout prayer. Thanks to Commish and Cheddar for the invite to lead.
Announcements
New 3F starts next week after The Maul. Tootie on Q.
Savage Race 05/13. Register HERE
30-day Pull-Up/Merkin Challenge. Tuck on Q
Cheddar and Champagne need runners for Smoky Mtn Relay and BRR
Richard Sheltra 5K/10K. Dumpster Fire on Q.
Let me Run needs coaches. More info, hit Champagne at bdbriggs@gmail.com
Put out the preblast, which can be found HERE, on Thursday of last week, hopeful that was enough time to get the word out for the location change, and to give the PAX the details and allow them to make a decision on posting. TL and Haze gave me the thumbs up for the location change and YHC spoke directly to security on campus regarding a non-scheduled workout day. 3 cars came in hot while the group moseyed through the parking lot to the launch point above Entrance 4. Gave them a minute while the instructions and disclaimer were given. They caught up and off we went.
Sixfold Anvil Challenge
0515
Start at top of Entrance 4. 20 Carolina Dry Docks.
Run to pavilion. 10 Jump Up/10 Dips/10 Derkins
Run to Traffic circle at top of Entrance 2. 15 Jump Squats
Run to bottom of Entrance 3. 5 Hand-Release Burpees.
Run back to top of Entrance 4. 1 Anvil loop. 1.1 miles. 70 exercise reps.
Challenge: 6 Anvil loops in 60 minutes (or AMRAP)
COT
Moleskin
As noted in the 11/15/2016 Fast Twitch backblast, YHC indicated interest in running a 60-minute challenge using the Anvil loop first completed that morning. You can find that backblast HERE. Origin of the Challenge idea can be found in that backblast.
Quick survey of the PAX in the launch lot told YHC that some had read the preblast and some had not. Provided instructions at the top of Entrance 4 prior to beginning and then at each stop. The loop is actually 1.1 miles rather than the 1.2 YHC had indicated in the preblast. YHC knew it would be tough to get 6 loops in 60 minutes.
Welcome site FNG’s MAD, One Eye, Jello, and Udder, glad to have you join us. MAD’s ruck joined as well. All appeared to be pushing hard. Fast Twitch returns to South Charlotte Middle School next week.
Sixfold Anvil Challenge completed by: Rachel, Turkey Leg, Alf, YHC, and Hannibal, who told YHC he was over by about a minute. Most of the PAX got all of 5 and part of 6. Rachel got to Entrance 2 Jump Squats of loop 7.
A good bit of encouragement noted today amongst the PAX. That was 60 minutes of work. YHC finished loop 1 in about 9:15. Was already redlining and had to go deep into the pain cave for the next 5. Settled into the fastest pace possible and went after it. Finished 6 at 59 minutes. 6.7 miles at 9:18 cumulative pace. T-claps to Haze and Alf for the push at the end. Needed that to finish strong. Thanks to all for posting for the Challenge. T-claps to Udder for the takeout.
Announcements
Savage Race 05/13/2017. Register HERE. Buy one get one 50% off through 02/16/2017. Beats our F3 discount code. Register for the Pro wave (individual) or regular waves (4-man teams). Flipper is A51 Q.
Join the A51/SOB/UCo South Charlotte Slack channel. Ask a site Q or board member to help if needed.
NEXT WEEK FAST TWITCH WILL MEET AT CALVARY CHURCH at 0515
Park above Entrance 3 where you park for Anvil. Do not post at South Charlotte MS
Sixfold Anvil Challenge
Start at 0515
Top of Entrance 4: 20 Carolina Dry Docks.
Run to CHAMPS Pavilion: 10 Jump Up/10 Dips/10 Derkins
Run to Traffic Circle Island above Entrance 2: 15 Jump Squats
Run to the bottom of Entrance 3: 5 Hand-Release Burpees
Run back to the Top of Entrance 4. Repeat until 0615.
Approximate length is 1.2 miles
Challenge is 6 repetitions. Return to cars for COT at 0615.
YHC Q’d FT 11/15/2016. Read backblast HERE. The loop is modified slightly from 11/15/2016. We ran it twice last time. First was introductory. 2nd was AYG. It hurt. YHC noted in the backblast that the Challenge would be issued when the opportunity presented itself. Opportunity presented in the form of a FT Q invitation from Haze. YHC spoke with security at Calvary as this is not a scheduled workout (Wednesday or Saturday).
Proper form is the expectation for exercises.
Can you make it through 6 repetitions of the Anvil?
Got a reminder email last week from Lobsta for my 2/1 Anvil Q. Thankful, as I had not penciled it into my calendar. Still transitioning to Google calendar. #OldSchool. Pleasantries and general mumblechatter exchanged for a few minutes prior to the disclaimer being given. Abba rolled in as the group was being disclaimed. All seemed to get the gist of the QIC, F3, or anyone else NOT being responsible for personal safety. Modify as necessary and push yourself to the threshold of your personal limits. Or beyond, albeit carefully. No shovel flag today. Lobsta is DR.
Thang
Half mile mosey through the vast parking expanse of the 100-acre AO.
COP
SSH x 10 IC
Imperial Squat Walker x 15 IC
Hand-release burpees x 5 OYO
Mountain Climber x 15 IC
Merkin x 10 IC
4 Entrance Campus Tour
Mosey to entrance 1. 25 Merkin/10 Jump Squat. Run to Entrance 2. 25 Werkin/10 Jump Squat. Run to entrance 3. 25 Diamond Merkin/10 Jump Squat. Run to entrance 4. 25 Crucible Merkin/10 Jump Squat.
Intro to campus completed. Mosey to the base of North Face to continue the tour.
AYG up NF. 5 H-R Burpees. Run around and back to base of NF. Repeat x 2.
Plank series to regroup. Several moves completed. Elbows, Low plank, alternating leg lifts, low plank jacks, etc.
Mosey to the Main Entrance patio.
Bench Set
20 Dips/15 Derkin/10 Box Jump Burpees. Repeat.
Mosey to launch lot.
Mary
6 inch hold between exercises. All done IC.
Heels to Heaven x 10/Dolly x 10 IC/Protractor/High Flutter x 10 IC/10 counts/Hold
Mosey back to the base of NF. 5 H-R Burpees. AYG up NF. 5 H-R Burpees. A few plank holds and Merkin x 10 IC. 30 Low Slow Squat. AYG back to Main Entrance patio and repeat Bench Set. People’s Chair to regroup. Mosey to launch lot.
4 Minutes of Core
High Plank/Elbows/RAH/RLH/Swap/Low plank/RLH/LLH/High Plank/RLH/LLH/Elbows/Hold for 45 seconds. Done.
COT
Moleskin
At 12:34 into the workout, Poptart announces, “Hey, Fast Twitch was yesterday.” True, but we had only covered just over 1 mile. Apparently he was not channeling his inner Forrest Gump who, when asked why he ran across Greenbow County responded, “I just felt like running.” Anyway, he crushed it, despite the complaining. We hit most of the 100 acre campus and YHC tried to stay away from the blinking streetlights, mostly because nausea ensues rather rapidly when nearby.
Rachel only has one speed. Beast mode. Crushed it as usual. Hops posted for 1st time since last Monday. He was moving pretty good out there. Glad he is back off IR. Brilleaux is always strong and at or near the front of the group. Solid. Utah pulled a groin. Never good. Careful if using Icy Hot or Ben Gay. You only need to make that mistake one time. Van Pelt earns his respect every time he posts. Strong work, as usual. Champagne, Ickey, Cane, Thunder Road, Abba all pushing hard for 45. Good to see OT, been a while. Good work out there. Rapper’s Delight by far the youngest man out there. He is fast and works hard.
Saw Hannibal yesterday at Twitch and he was pressing hard for information on what this workout might entail. Specifically, he asked if we would be incorporating rocks into the mayhem and I thought I heard him say he would post elsewhere if so. At that point, I had not fully planned the workout. We avoided the rocks today, although Hannibal is always ready to lay down some hard work, rocks or no rocks. Truthfully, it has been nice to have a few workouts that did not include carrying heavy things after the Saturday Mini-CSAUP. Traps are still a bit sore.
Enjoyed leading the men of Anvil. Thankful to be able to do the work and spend the time with these 16 men. YHC took us out in prayer.
Men, please keep McGee’s family in your prayers. Also, keep Lorax’s father and his family in your prayers.
Announcements
Savage Race 05/13/2017. Preblast HERE. Flipper is A51 Q. There is a discount code in the preblast. Run individually in the PRO wave or as a 4-man team in the general waves. I registered yesterday. $82.52 with the discount.
Smokey Mountain Relay. Champagne’s team needs 2 runners. 04/21/2017. Hit him up if interested. This is a 200+ mile relay, similar to the Blue Ridge Relay.
Picked up Utah at 0510. He was ready to go. We questioned how many would post on ride over. Figured YHC, Utah, and Dumpster Fire. Cheddar’s tweet left me scratching my head so I gave him a 50/50. Tried talking it up at the neighborhood snow-in party featuring award-winning chili, but most just talked of working out in a heated gym next to the #ferns. Turns out we had 8 plus YHC. Disclaimer given as the shovel flag waved. Off we went.
Thang
Mosey out of visitor lot and north on 51. Cross RR tracks and circle up in adjacent lot.
COP
High-tempo SSH x 10 IC
Mountain Climber x 10 IC
Merkin x 15 IC
High-tempo Smurf Jack x 10 IC
Mosey south on 51. Right onto Cranford. Left on Ridgely Green to corner of Franklin.
Brian Circle Repeats
Start at corner of Brian Circle/Franklin. Run clockwise around Brian Circle AYG. At corner: 15 Merkin/10 Jump Squat. Repeat x 2.
Mosey back out of the hood the way we came in on Ridgely Green. Right on Cranford. Cross 51 into the PD lot. Mosey past the cars and down the long park lane to the last building. Find a spot on the planter boxes.
10 Jump/Step Up/10 Dips/10 Derkin
AYG around adjacent parking lot. Return to planters and repeat x 2.
Mosey into adjacent parking lot. Bear crawl halfway, AYG to end. Plank series at opposite end. AYG back.
Mosey to closest building. People’s Chair. Arms out front. 10 Burpees OYO.
Mosey back up the park lane toward the PD visitor lot. Stop in adjacent lawn. On your six. Full roll right. Full roll left. Grunting from Hairball. Refusenik from Utah. He pulled up on the sidewalk.
Mary
Flutter x 10/Hold/Heels to Heaven x 10 IC/Hold/High Flutter x 10 IC/Hold/Dolly x 10
AYG back to the furthest building on park grounds and back.
COT
Moleskin
Been waiting for a bone-chiller of a morning for a while. YHC finds that the most memorable workouts include atypical weather. Makes you feel more alive. Extra cold, 36 and heavy rain, etc. Bring it on. It was actually warmer than forecast a few days prior. I think we were around 15 degrees. Initially, the Big House weinke did not include a ton of running, but modifications were necessary. YHC must keep moving when it is below 20. We stayed warm today covering 3.5 miles. YHC’s inside-the-glove handwarmers helped too.
Strong crew of 9 today. Hairball manned up and wore shorts. He was alone in that. Turns out, he doesn’t even own tights. Stamp on the man card there. Nice to have Madame T out with us today. YHC called an AMRAP in his honor, then quickly changed the call. We all know how much he loves him some AMRAP. Utah told YHC on the way over he did not want to be in the snowy, cold grass. Had to test his #refusenik-ing. It was strong. He stayed on the sidewalk for Mary while the rest of us suffered in the grass. Hairball and Beaker are young(er) dudes that were faster than the rest of us. The other 7 hung pretty tight throughout. Well done all around.
Beaker’s 2nd boy will arrive shortly. Dumpster Fire’s got one on the way soon too. Good stuff. Snowflake is a machine. Respect. Hairball disappeared at one point and reported that there is, in fact, a heated restroom on site. Memory bank for that knowledge. Made YHC think back to my last Kevlar Q. Bravo Mike was an FNG. He pulled up to YHC mid-workout and expressed his urgent need to make a #2. Unfamiliar with the AO, guidance was sought from Alf and Tiger Rag, who were nearby. TR led the group to a portajon near the tennis courts. BM did his business while we did Mary nearby. That is the way to make your F3 entrance.
Good work today men. Thanks to Dumpster Fire for the invite. An honor to lead these fine men. Awesome AO out there in Pineville. Put the EH’s on em and help grow this site.
READ ALL OF THIS POST
Joe Davis Run for Recovery is postponed to next week, 01/14/2017. Details HERE
Workout details for Saturday 1/7 (tomorrow) for South Charlotte (A51/SOB/UCo):
SOB: daVinci to converge at Stonehenge 0600. Haggis on Q.
Area 51: Ascent/Olympus converge at Rock Zero with Gummy on Q.
Area 51 workout at McKee Rd ES is OPEN with Lobsta Roll on Q.
Union County: Commitment is OPEN. See Sign Up Genius for Q.
Outland is OPEN. Monroe is OPEN
SAFETY
Gentlemen, as you know, you are responsible for your personal safety. Snow is forecast for tomorrow morning. This means that the road conditions may be hazardous. You make your decisions regarding personal safety, and, again, assume all responsibility for those decisions. Please make careful decisions regarding travel to and from workouts and wherever else you need to go tomorrow. If you do post, it will likely be slippery and more dangerous than usual, given the snow. In making your choices to follow the suggestions of the Q, be very mindful of the conditions you are working out in. Be careful and stay safe. Now go get your bread and milk before the snowpocalypse hits.
Good number of men already on site upon YHC’s arrival. Several more pulled in subsequently. With one minute, a quick survey shows a large group. Then Radar walks majestically out of the gloom. Or was it a hallucination. A shake of the hand assured YHC of his physical presence. Wait a minute. Is that Purple Haze behind him? Negative. 0530 hit and a quick, thorough, disclaimer was given through the thick mumblechatter of 25 PAX. Let’s go.
Thang
Mosey through SCMS parking lot to Strawberry up to the daycare lot. Missed the 1st entrance so we ran around the bushes and into the lot. Q fail. Thought there was an entrance and exit onto Strawberry.
COP
SSH x 10 IC
IW x 10 IC
MC x 10 IC–no PAX counting at this point
Merkin x 20 IC–alas, mumblechatter extinguished. For the moment.
Low Slow Squat x 10 IC
Mosey back to entrance to bus lot of SCMS. Start point.
Run down Strawberry to Fairway Downs Ct (0.2 miles). 10 H-R Burpees
Run back to Start Point. 15 Jump Squat. Plank series to regroup.
Run down Strawberry to Rosecliff (0.33 mile) 25 Merkin.
Run back to Start Point. 30 LBC. Plank series to regroup.
Run down to Fairway Downs. 10 H-R Burpees.
Run back to Start Point. 15 Jump Squat. Plank series to regroup.
Mosey into bus lot.
Short-rest parking lot sprints from Plank start x 8
5 MOM
Flutter x IC/Heels to Heaven x 10 IC/Dolly x 10 IC/High Flutter x 10 IC. Feet up for all.
Short break for the bus to roll through.
LBC x 15 IC
Merkin x 10 IC
1:45 of Burpees to close it out.
COT
3.10 miles, as advertised. Burpees, as advertised. Pretty simple plan this morning. Running was short-burst with exercise breaks throughout.
Dr. Mark Tarnopolsky, of McMaster University in Ontario, is a genetic metabolic neurologist who is a firm believer that exercise can be used as medicine. Exercise has long been thought to be essential for good health. In 400 B.C., Hippocrates famously wrote: “Eating alone will not keep a man well. He must also take exercise.” Next year, the US NIH will launch a big study with the aim of documenting what happens in the body in motion with the goal of proving that exercise is medicine. Both preventative and restorative.
Facts: Only 20% of Americans get the recommended 150 minutes of recommended cardio/strength work per week. More than half of baby boomers report no real physical activity and 80.2 million Americans over 6 years are entirely inactive.
This above 2 paragraphs taken, in part, from a Time article that can be found HERE
So we know that people need exercise. The benefits are tremendous and increase longevity, as well as, prevent disease. Soon we will likely know much more, in significantly greater detail. Couple this with the 2F benefits we receive as adult males. Next add in the 3F. Who needs F3? The real question is, who doesn’t? EH those around you. Give them the gift of F3. You could lead with, “Hey, you want to live longer, be less prone to disease, feel better, do more? That should get their attention.
Thank you to Dollywood for the opportunity to lead at Death Valley. Great job running this site.
Observations:
Frasier was taking it easy on some stuff today. He was the fastest out there when he chose to be.
Orange Whip, Dollywood, Joker, Swiper, Witch Doctor were fast and worked hard throughout. Well done. If I left any front-runners out, my bad, 25 dudes and I was a bit smoked. First F3 post since 12/23.
Heavy breathing and sweat prevalent today. Strong work by this group of 25.
Spackler is sans Tito’s, for how long, no idea. Said he felt a little different without his special sauce. Probably better, if YHC had to guess. He was pushing hard, though was not observing performance on Burpees.
Mumblechatter was almost overwhelming from the QIC perspective at times. Great to see guys crushing it and still having a good time. Adult recess.
Awesome to see many YHC doesn’t post often with. Skywalker took the day off Cross Fit to join us. Always great to have his positive attitude.
Did Flutie Flakes move back, or just a visit?
T-claps to Swiper for the takeout.
Lastly, Radar posted. Is Haze next?
Announcements
Converge at Rock Zero for McGee Q if not running Joe Davis Run for Recovery. 0700 Calvary Church.
To avoid that, register for Joe Davis Run HERE
Forecast called for rain and mid-40s. A bit of wind as well. Spot on. Bagpipe men sat in cars until 0528. In the final 2-minutes, there was talk of driving over to the parking deck. Frehley’s asked, in all seriousness, if this was OK. Sure, we will meet you there. Abba was ready to drive as well. They both sucked it up and ran with the group. Yes, it was raining. Yes, it was a little windy. Felt pretty good out there once we got moving. Disclaimer given with a special note on safety, given the wet conditions.
Thang
Mosey up Conlan Circle. Across B’tyne Commons Pkwy. Up Costigan into the parking deck. Up ramps to highest possible covered point.
COP
SSH x 10 IC
IW x 10 IC
Merkin x 15 IC
MC x 10 IC
Plank Jack x 10 IC
Up to top level. Enter north stairwell and descend to subterranean level. Partner up. Similar speed recommended.
Catch Me If You Can
Basement to top floor north stairwell and back down to basement.
3 rounds: 1 Double-Merkin Burpee
Plank series after round 1. Several moves and holds.
Mary after round 2. Flutter x 25 IC/Hold/Dolly x 15 IC/Hold/6 inches to 45 degree flapjacks
Reverse plank series after round 3. LLH-10 count/RLH-10 count.
Mosey up stairs to one of the middle levels.
Triple Nickel
Run to top of full ramp. 5 Burpees. Run to bottom. 5 Jump Squat. 5 Repetitions.
Plank series to wait for six. Low plank alternating leg lifts x 10 IC.
Mosey back across B’tyne Commons Pkwy and down Conlan Circle.
Crazy Ivan down the lane leading to Ortho Urgent Care. Merkin x 15 IC. AYG back up hill to launch lot. Finished with Swift.
COT
Moleskin
We haven’t seen rain in like 35 days. Clearly, some of our group did not know how to react to it. Once at the workout, the only thing a car is good for is pushing it as part of the workout. Maybe we should have put Frehley’s and Abba into a car and pushed it up to the deck. Next time. Admittedly, it was slightly uncomfortable just standing there in the rain and wind. We quickly took care of that.
Hard to accurately gauge the mileage today. Margo had us at 3.8. Utah at 2.4. Thin Mint put us at 2.2 before the Nickel and run back. I am going with right around 3 miles. YHC’s watch turned off on it’s own.
The duo of Thin Mint and Nard Dog was out front for the CMIYC repeats. Margo, Soft Pretzel, YHC and Abba/Cheddar not far behind. Rest of the crew bunched up tightly. Thin Mint put some distance between himself and the group on the Triple Nickel. He is faster than most. Solid work. T-claps to Abba for his 3rd post after a 6-month hiatus. Glad to see you back out. Solid work. Not sure exactly when Kirby joined us. YHC saw him running down as we were running up during CMIYC. Anyways, good work out there. Utah pushing hard while dealing with some shoulder pain that may be related to the Soccer Arms Cup. Now you know where Ortho Urgent Care is located. They open at 5:00. T-claps to Paper Jam for the takeout prayer. Thankful for the opportunity to lead this group of men today. Good luck to all of the men running the Kiawah 1/2 and full marathon this weekend.
Announcements
Joe Davis Run for Recovery. 01/07/2017. Register HERE
COTS volunteers need for 01/01/2017. Strawberry is your man on that.
Gerber was slated to lead the 15 men who posted Centurion. He was absent from our group today. As we stood around chatting, a PAX asked if YHC was leading. A quick survey of the group again did not include the scheduled QIC. Sure, if Gerber does not show, YHC will Q. That’s what we do at a participant-led workout. 60 seconds ticked by. Disclaimer stated clearly that each PAX was completely responsible for his own personal safety. Off we went.
Thang
Brisk pace mosey out of launch lot up Little. Right on McMahon. Right into Veterinarian lot. Circle up.
COP
Merkin x 20 IC
IW x 10 IC
Smurf Jack x 10 IC
SSH x 10 IC
Mountain Climber x 10 IC
Brisk pace mosey out of lot down McMahon. Right at 51. Right into CCHS. Continue to Tartarus (parking deck). Stop at entrance on ground level. Burpees to wait for six. AYG to level 4. Burpees to wait for six. Partner up. Size, speed, etc., does not matter.
Partner Stack
Partner 1 descends Stairwell 2 to ground floor, AYG to Stairwell 1, up stairs to level 4. Partner 2 does called exercise. Flapjack to called number.
100 Merkins. Burpees to wait for six.
Descend stairwell 1 to ground level ramp entrance. Merkin x 10 IC. AYG to level 4. Burpees to wait for 6.
Partner Stack
50 Burpees. Burpees to wait for six.
After regrouping, short mosey to stairwell 1.
Redemption Loop
10 Jump Squat. Descend stairwell 1 to ground level. 5 burpees. Left around football field. Stop at scoreboard. 5 burpees. Continue around field. Stop at Cougar entrance. 20 Merkin. Bear crawl to crosswalk. AYG to level 4. Burpees to wait for six. Continue Burpees to 100 total. Count kept by McGee.
Partner Stack
200 Heels to Heaven
Mary to wait for six. Flutter x 10 IC/Hold/Dolly x 10 IC/Hold/LBC x 10 IC/Hold
Took a moment while holding 6 inches to thank the PAX who had brought OST donations. Offered encouragement to donate to OST or any other cause that helps those in need. Whether it be time, money, supplies, etc.
Descend stairwell 2 to ground level. Jump Squat to wait for six. With group together, continue Jump Squats. Instructions given for AYG to level 4. Go.
Squat plank to wait for six. Descend stairwell 2 to ground level. Wide-arm Merkin x 10 IC. Jailbreak to launch lot.
COT
Moleskin
YHC was looking forward to a Gerber Q. He has been on IR for a while. Guess he still is. Hope he heals up soon. Not sure who asked YHC if I was leading this morning. My affirmative response was quick. Brief discussion with site Q’s, who offered their blessing. Alright, alright, alright (in the voice of Wooterson in my mind’s dialogue). Now to the task of what to do. Not that often that we get the opportunity to take one on the fly. No way would YHC let the PAX down this morning. No way. But, what the heck would we do?
At that precise moment, McGee pulls up next to YHC in the run up Little. Turns out, he has a formal request. Burpees. McGee proceeds to tell YHC that he is doing 100 Burpees each day for the month of December and prefers to get them out of the way during his F3 workout so he does not have to close his office door and do them at work. Meeting the needs of the PAX is of utmost importance to YHC so Burpees made the cut. McGee gladly counted. YHC asked for count updates throughout the workout until we hit 100. Keep McGee’s mother and his family in your prayers men.
Certain YHC missed a few things in the workout. We covered 2.42 miles total. Or we can go with Udder’s 2.7 that showed up on Strava. Much of that at AYG pace. Group pushed hard today, as is the case at Centurion. Thanks to Margo and Chelms for letting me take this one.
YHC’s 100th F3 post for 2016. 20th Q. 225th workout. 539th mile run. Thankful for the ability to do this workout and all the others. Pain-free for 9 straight weeks now after my knee surgery and setbacks during recovery. Thankful. Can’t take anything for granted.
Great start to the day. Solid work put in by the men of Centurion.
Announcements
Christmas party tonight. Bring donations for Operation Sweet Tooth to benefit Alexander Youth Network. And bring your sweet dance moves. And don’t forget your jacket.
Joe Davis Run for Recovery 01/07/2017. Register and run this one. Proceeds to Keystone Substance Abuse Services in Rock Hill. Great race, great cause. Register HERE
POSTED FOR DRIVER by Mermaid
13 men arrived at Centurion, some by car, one on foot. Driver counted down the minutes to his VQ. Many of the regulars fartsacked, presumably due to late night football watching. Off we went.
Modified Centurion Mile
Right out of launch lot up Little, Right on Carmel, Left on 51 to crosswalk at McD’s. Cross 51 and continue to Amelie’s. Circle up.
COP
SSH x 21 IC
IW x 20 IC
Low Slow Squat x 20
Any other exercises are eluding me
Descendent Shopping Repeats
Start at Amelie’s. 10 x called exercise. Run to next island. 9 x called exercise. Run to next island. 8 x called exercise. Continue to 1 x called exercise. Mosey back to Amelie’s. 4 Rounds.
After completion of merkins at round 4, mosey through parking lot and across 51 to CCHS campus. Stop at picnic tables in front of school.
30 Dips/30 Jump Up or Step Up
Mosey through campus to Tartarus (parking deck). Partner up.
Partner Relays
Partner 1 sprints halfway up full deck (110 yards). Transition at 55 yards to backwards run for second half. Sprint back to partner.
While P1 runs, P2 completes exercise called by P1. 4 rounds.
AYG from Tartarus to lower lot at north end of football field. 20 Merkin IC.
Mosey back to launch lot. PAX-called exercises to finish. 10 Burpee OYO. 10 x Heels to Heaven IC. 10 Toe Touch Sit Ups IC.
COT
Moleskin
From Mermaid, not Driver
The Virgin-Q is something to be celebrated. You don’t forget your VQ. Mine was split with Tiger Rag at Day Zero. I was inside of 10 F3 posts and, admittedly, not in great shape, nor ready to Q. The job got done and I learned from it.
This was not the case this morning. Driver was ready for his VQ, physically and mentally. He planned a solid beatdown and executed very well. Cadence count was strong and steady. Sets and exercise directives were clear and concise. Chelms had little chance to leave early. Excellent job today Driver. T-claps for your willingness to step up and lead a workout. I look forward to your next one.
Driver brought his brother, RV with him. When I introduced myself, RV said, “I’m Driver.” Wow, that’s a little confusing, given that Driver was standing right next to me. The real Driver corrected him and helped him remember his name is RV. Definitely grounds for additional posts for RV. Glad he posted to support his brother. Better for it. As we ran to Tartarus from the tables out front of CCHS, a lone runner was moving the opposite direction. Driver said hello and called the young man by his name. Chelms and others encouraged the runner to join us. He kept at his sad clown workout, but did circle back later to ask for details on when the workout starts each Friday. Certainly Driver will put the EH on his friend. That’s what we do.
Carrier joined us briefly for the run and COP. He wanted to support Driver’s VQ and collect money for turkeys. The collection was news to me after the workout. Gotta spread the word before the workout to solicit donations. I am blaming Chelms. T-claps to Carrier for supporting Driver’s VQ and then going to another workout to continue turkey collections. #IMPACT
Notable performances: Checkpoint is a machine. Chelms form was impeccable. Brilleaux always attacks the workouts and pushes the pace. Turkish Get Ups should be banned. Icky Shuffle excelled during rounds 3 and 4 of the Descendent Repeats, as well as, AYG sprint from Tartarus to lower lot. Chelms called him out for sandbagging.
Great morning at Centurion. You men who chose football and the fartsack over this workout missed out. Big time.
Announcements
South Charlotte Christmas Party. Sign up ends 11/25. Sign up HERE. Excellent opportunity for Fellowship.
Operation Sweet Tooth. Collecting toys and items of need for Alexander Youth Network. See preblast HERE
Joe Davis Run for Recovery. 01/07/2017. Proceed to Keystone Substance Abuse Services in Rock Hill, SC. Register HERE
Chelms is organizing groups of F3 men to take middle school boys from Grier Heights on local excursions to them learn about purpose, respect, and teamwork. Read about it HERE
A51 Turkey Day Flag Football. Need details on this. Have not seen a preblast.
Metro Thanksgiving Day convergence at AG Middle. You can bring turkeys the day of, I believe. Contact Carrier for more information. Mention of Triple-Down option in Metro.