Written/posted by Mermaid for Titan Q
24 men for what I will call a celebrity guest Q from Titan, who posts mostly Metro, but lives near the A51 line. Margo planted the shovel flag and Titan disclaimed the crew. The Metro guys do abbreviated disclaimers. Went something like this: “I am your Q and we will do some stupid stuff. Modify as necessary.” Perfect. Off we went
Thang
Circle up in launch lot
COP
SSH x 20 IC
10 Burpees OYO
IW x 20 IC
10 Burpees OYO
Squat x 15 IC
10 Burpees OYO
Mosey around Visitor side of football field. Right on Walsh down to Apt complex cul de sac
10 Burpees OYO. Q didn’t like the traffic. Off we went the way we came. Through campus and up Little to WF lot.
Circle up
Merkin x 10 IC
MC x 10 IC
Wide Merkin x 10 IC
Peter Parker x 15 IC
Diamond Merkin x 5
10 Burpees OYO
Short mosey onto Little near corner at McMahon
7’s
Run up to 2nd street light. 6 Burpees. Run back down. 1 Knee up. 5/2, 4/3, 3/4, 2/5, 1/6.
Plank series when done. Yankee Aggressor, Southern Gentlemen, etc.
Mosey over to another parking lot.
Partner Carries/Wheelbarrow (Partner swaps)
Mary at finish.
Mosey down Little. Left on Walsh. Left into campus.
People’s Chair
Air presses, Incline Merkin x 10 IC, Derkin x 10 IC
Mosey through campus and back to launch lot. Circle up. Mary until time.
COT
Moley
-Lorax crushed the 7’s. Scabby was right there with him. Titan a few paces back.
-7’s was a long set
-Titan’s VQ at Centurion. He told YHC he had to come over and scope out the AO to prepare. Well done with the Q. Thanks for leading the group today. Always nice to have a new Q lead and go to some different spots.
-Haze whined about doing burpees. Said he will be filing a formal complaint with upper mgmt. There must be a form for that somewhere. Will reach out to Alf
-Kotters to Red Rocks
-Kotters to Black Beard, who had an actual black beard
-Fairly certain Ickey Shuffle is sticking with Burpee-Free October
-Chelms did not post
-Solid work by this crew of 24
-No recording of name-o-rama. I missed 3 names, I think. Didn’t think about my having to post the BB until Titan asked after the workout.
-Back to the BB title. I have known our Q, Titan, for much longer than I have been doing F3. Back in 2013 we were at my twin brother’s bachelor party at Lake Lure. We stayed in Rumbling Bald resort in the Dirty Dancing house. The deck overlooked the Dirty Dancing green where Jerry Orbach was pulled of the course to fix the bootleg abortion done on Johnny’s sister. The home’s owners had a bunch of memorabilia down in the basement, including a big poster with their faces superimposed over Johnny and Baby’s. You can’t make this stuff up. Anyhow, got to talking with Titan and the subject of working out came up. He told me about this F3 thing he had been doing and invited me out to try it. The libations did the talking for me and I quickly responded that yes, of course I would like to try it. Nevermind that I had never been a runner and it involved running. The weekend cam and went. The next week I got a message from Titan to post Centurion. For whatever reason, I could not make it. Well, he sent me a message the following week. This pattern suggested I was not getting out of this commitment. I posted Centurion 04/12/2013. Titan was there. Dora was on Q and we completed Byron’s 40th bday workout. That sh*t hurt. Bad. My quads were sore for a week from the squats. My lack of running skills was prominently displayed in my performance. I did it though. I knew I was going to get named afterwards. There were a few FNGs there, including my neighbor, Cane. I provided a little generic info on myself. The group waffled on a few names. Titan pipes in, “Wait a minute, you were a D1 swimmer. How about Mermaid?” I tried to interject and that sealed the deal. I didn’t want to be called Mermaid. I wanted a beastly name like Titan or Thor or Wolverine. Mermaid it was. So, big thanks to Titan for the invite and the subsequent accountability needed to actually get me to post. F3, essentially, is the hangover I walked away from that bachelor party with. It has lasted 5 and a half years and has made me a better human being.
Announcements
Charlotte Marathon in November. Speed for Need is looking for Track Commanders. Scabby is your guy
Joe Davis Run: early registration is OPEN. Register HERE
YHC tried to inspire Chelms to post using the 1975 Eagles tune, Take It To The Limit. Great song by an awesome band. More on that later. Anyways, he didn’t post. Something about being old and tired and needing some rest. 15 other guys did post, including my bro from Mt Island Lake, Slow Roll, and Titan. Spackler and Radar were maybe’s, but, alas, neither posted. Some good chit chat in the few minutes before we took off. Disclaimer given and off we went at 0530.
Thang
Mosey up Little, right on McMahon into Wells Fargo lot. Haze kindly reminded YHC that the workout was 45 minutes in length in response to the mosey pace. Circle up.
COP
Merkin x 15
Mountain Climber x 10
IW x 10
5 Burpees OYO
Jump Squat x 10
Wide Merkin x 10
Heels to Heaven x 15
Flutter x 25
Mosey down 51. Enter campus and stop at outdoor lunching tables.
Bench Set
10 Jump/Step Up
10 Dips
10 Derkins
3 Repetitions
Plank-o-rama: RAH/RLH/Hold/Swap/Low Plank/Alternating Leg Lifts x 10 IC/Regular/Elbows/RLH/LLH
Mosey down to Tartarus. For those new PAX, in Greek mythology, Tartarus is the deep abyss that is used as a dungeon of torment and suffering for the wicked and as a prison for the Titans. YHC didn’t name it, but it seems fitting for our next set, and we had a #Titan amongst our group.
People’s Chair while set was explained.
Tartarus Beast
Start at bottom of Stairwell 1. Ascend to level 4. 6 x called exercise. Run to Stairwell 2 on level 4. 6 x called exercise. Run to Stairwell 3. 6 x called. Descend 3 to ground. 6 x called. Run to Stairwell 2. 6 x called. Run to stairwell 1. 6 x called. 6 repetitions.
We mixed in some Mary between 2 and 3 and 4 and 5 to get the heart rates in check. Finished up with some Mary: High Flutter x 25 IC/Boxcutter x 15 IC called by Slow Roll.
COT
Moleskin
YHC had not Q’d a workout since June 20. That’s a long time. Was off for 6 weeks and did some travels. Had to buy fishing licenses in MI, OH, NY, NC, SC, GA. Drove a total of 6100 miles. Not a bad 6 weeks. Negative impact on posting F3 workouts so this week has been rough getting back in the groove. So glad to be back out, leading Centurion, and spending time with my F3 brothers, and, today, with my bio twin bro, Slow Roll, who has taken the red pill. He is leading workouts at Mountain Island, where he lives, and getting in great shape. He was pushing hard to chase Titan, who was up front on the Beast. It was only his 5th post this week, so he had plenty left in the tank. Pro snuck in a W on one of the reps and was close for most. GOOD WORK PRO! Haze and Snuka were up there too. The rest of the crew was just behind the front-runners, grouped up pretty good. The bottleneck at Stairwell 1 dictated where the PAX were in the group, to a degree. Great to meet Dr. Belding, Spanx, and Dangerfield. Strong work men. Always good to hang with Champagne, Brushback, Marconi, Shrinkwrap, who all slayed the Tartarus Beast. One question lingers, did Utah refusenik all the burpees?
Amazing how much better I feel this morning than last, when I did not post. Broadly stated, F3 makes my life better, and I am thankful for it. Thanks for coming out today, men. It is always an honor to lead. Everyone have a safe and enjoyable holiday weekend. Take some time to help someone who needs it.
Never heard Take it to the Limit by the Eagles? Check it out HERE
Announcements
CSAUP ALERT: VAGABOND. Check out this awesome trailer, by Tuck, HERE
BRR next weekend. You could still probably fill an injury spot.
The current Area 51 Board has been sitting for a little over 2 years. Time for some changes.
YHC is peeling off as Nantan.
Alf is your Area 51 Nantan.
No need for YHC to explain this one. Alf has been leading in Area 51 for five years. T-claps to him for stepping up after being 1F Q through the last board cycle.
1F Q is in progress of being filled.
2F Q is Pop Tart. T-claps to Champagne for leadership for the last 2 years.
3F Q is Snowflake. He stepped into the role in January when Hops peeled off. Hops served in this role for the first and most of the second board cycle. T-claps to Hops.
Horsehead served as weaselshaker for the last board cycle. He has stepped away. T-claps for his leadership with the board.
Madison has joined the board and will likely fill this role.
Hairball, Purple Haze, and Gummy were at-large positions. They are stepping away in the “official” capacity. Purple Haze will continue with Area 51 re-tweet for the time being and Gummy will keep the numbers. Area 51 Twitter has tweeted 28.6K times. Gummy has kept numbers for all Area 51 workouts. Thanks men.
It’s been an honor to serve on the Area 51 Board. Big thanks to those named above. Also, big thanks to the site Q’s, who are the nuts and bolts of Area 51, and the PAX, who are our participant leaders for workouts. This F3 thing doesn’t work unless we all step up and lead. If you are reading this, and want to do more, talk to the above named board members or site Q’s. You certainly don’t need permission, but we want to make sure we are doing things within the core principles of F3 and in alignment with Area 51 culture and values. All of the initiatives we see going on in Area 51 and other regions started as one man’s idea.
See you in the gloom
Utah and YHC pulled into the launch lot and Haze was there. He was a soft commit last night. Something about a Q at Hydra to prepare for on Thursday. Gave the QIC a few ideas on what he wanted to do should he post. Noted. 10 more PAX rolled in, disclaimer given at 0530 and we launched.
Thang
Mosey through the vast parking options at Calvary. Quick right into a full circle back to the launch lot. Brilleaux was cruising in at 0532. We picked him up at his car because that’s what we do. Had YHC known it was him, may have let him catch us. He’s fast and capable. Continue mosey to lot above the baseball diamond.
COP
5 Burpees OYO
IW x 10 IC
6 Burpees OYO
Low Slow Squat x 10 IC
7 Burpees OYO
Merkin x 10 IC/Hold plank
Mountain Climber x 10 IC
8 Burpees OYO
Flutter x 25 IC
Mosey to Rock Pile. 9 Burpees OYO (Scabby request). Grab a lifting rock and bring it to the closest parking lot.
Rapid Fire Rock Set
All civilian cadence to 10. Curls/Tri Extensions/Overhead Press. 3 reps.
10 Burpees OYO–Gummy request
Goblet Squat x 10/Thruster x 10. Hold Rock overhead. 10 count. Repeat. Keep holding rock overhead. Walk it to rock pile. 10 count. Return rocks.
Mosey over to the Hot Box.
People’s Chair
Arms straight out. Hold. Shoulder Press x 50 IC. Enter the Hot Box.
Bench Set
10 Jump/Step Up/15 Derkin/15 Heels to Heaven. Repeato
Mosey over to lot one. Line up.
The Beast–Haze request
Run to island 1. 6 x called exercise. Run to island 2. 6 x called. Island 3. 6 x called. Island 2. 6 x called. Island 1. 6 x called. Launch. 6 x called. Repeat 5 times for 6 total repetitions.
Mary
6 inches. Heels to Heaven x 10 IC/Hold/Flutter x 25/Hold/Dolly x 25/Hold/High Flutter x 10/Hold/Rosalita x 10
6 Burpees OYO
Mosey toward the launch lot. Stop at Avenue of Trees turnaround. 6 Burpees OYO.
Continue mosey to launch lot.
7 Burpees OYO.
Plank series. High Plank/R arm high/R leg high/Swap/Low Plank/Alternating Leg lift x 10/Low Plank Jack x 10–Haze request
COT
Moleskin
Couple of the A51 board guys had a beer last night. Alf and Champagne taking Wednesday as a designated sleep-in day. Haze was on the fence. Asking YHC what was planned. Figuring he needed rest for his Hydra Q. Said something about the Beast and a maybe for Anvil. Gummy stayed silent. Veteran move when you are a Voodoo Commit. Turns out, Haze was 1st to arrive. Gummy posted also. Glad to see them both, and, sure, we can do some of the stuff previously discussed. High on the list were the Beast and Haze’s favorite, Low Plank Jacks.
Took off on the mosey and we see an unidentifiable car rolling in late. Quick turnaround to pick up Brilleaux. Like YHC said above, he would have caught us, but we needed to scoop him up. He jumped out of the car and was ready to go.
Bugeater’s clown Jeep had an empty backseat. He managed to haul Leprechaun in with him. Well done. They both worked hard, as usual. Bug accessed the reserve tank on Beast rep 5 to finish with Rachel. Dude is getting after it and back in form. He may or may not have been too aggressive on the rock choice.
Rachel and Brilleaux were pushing the pace on the Beast reps. Utah refusenik’d the majority of the burpees. He does not like them, apparently. Snuka has some weird form on Dolly and Rosalita. He gets after it though, and pushed hard on the Beast.
Scabby drove in. YHC thought he sold his car and was running everywhere in training for his 95th marathon, at Grandfather Mountain (sounds flat and easy), followed by a few ultras, just for fun, in the coming months.
We did 100 Burpees should you need to log that into the exercise journal.
Hammer was getting after it, even though he was, admittedly, feeling the effects of the 107 minutes of Fast Twitch provided via Alf yesterday. Deep Dish and Slum Dog putting in the work. Well done men. Appreciate all the requests, it makes the Q’s job that much easier. T-claps for the prayer takeout from Hannibal.
YHC is DR for a good chunk of the month. Yesterday was 1st post in 10 days. It hurt. So did today. Always an honor and a pleasure to lead men in F3 workouts. Solid start to get the day started. Get after it.
Announcements
The Sandbox is an initiative that helps those in need in the community. Soft Pretzel is the man to reach out to if you can spare some time to help a family in need. Might be work around their house they can’t complete due to having a sick child in the hospital, as an example. A group recently laid down a paver patio. Best place to get info is on Slack. I can get you going on that if you want to get involved.
Church on the Street. A51 sends 5 volunteers a month to help out with COTS. Strawberry is your contact. The commitment is a few hours. You will be helping to feed people who are hungry beneath a bridge near uptown. Older 2.0’s welcome. I can connect you with Strawberry if you are not on Slack/Twitter. Hit me at f3mermaid@yahoo.com
Solid crew of 15 arrived for the weekly installment of Death Valley. Pleasantries exchanged for a few minutes prior to the disclaimer. Funky Cold and Hammy pulled in with just enough time to get out and join the mosey. Off we went.
Thang
Mosey out through the parking lots. Left on Strawberry, left into the daycare center. Circle up.
COP
Imperial Walker x 10 IC
Mountain Climber x 10 IC
Peter Parker x 10 IC
Merkin x 10 IC
Alternating Hip Slaps x 10 IC
Low Slow Squat x 10 IC
Mosey back out to Strawberry, left on 51, continue mosey down to Davie Park. Down the hill to the left toward the playground lot.
High Plank/Low Plank/RLH/LLH
Instructions given while in plank.
A to B Repeats
A=Playground: 10 Pull Ups/15 Knee Slap Jump Squats
B=Gate up the hill: 10 Hand-Release Burpees
3 Repetitions
Mary
Feet at 6 inches between exercises. All IC
LBC x 10/Dolly x 10/Heels to Heaven x 10/High Flutter/Recover to High Plank/Merkin x 10 IC
AYG to 51 from playground.
People’s Chair
Mosey back to launch lot. PAX given go-ahead to open it up as they see fit. Several did.
Mary to regroup.
People’s Chair against the school wall. Alternating Leg Lifts x 20 IC. RLH/10count/LLH/10 count
Pole-to-Pole Sprints
Line up at light pole closest to Semi’s office. Complete called exercise. AYG to far light pole. Same with return.
Plank-o-rama: High Plank Jack x 10/Merkin x 5 IC/Low Plank Jack x 10 IC/5 Merkin IC
5 Minutes of Mary
Keep feet up at 6 inches between exercises for all 5 minutes
6 inches/LLH/Hold/RLH/Hold/LL out/Hold/RL out/Hold/Protractor/LBC x 10 IC/Flutter x 30 IC/Dolly x 20 IC/Heels to Heaven x 10 IC
Flip over to High Plank. Merkin x 10 IC
COT
Moleskin
YHC’s 5th Q in June. 3rd in last 4 posts. DR for much of July so wanted to do my part in June. Always enjoy leading the PAX and appreciate the invite from Dollywood, who was noticeably absent this morning. Missed him out there. The other site Q, Smokey was there. Got to work out with him yesterday at Hawk’s Nest too. Good stuff. Even better was his arrival in the 15-passenger van. He needs that for the good work he does as a youth pastor. Told me yesterday he recently took a group out for 50 miles on the AT. Also, good stuff. Van immediately invoked BRR chatter.
Notes from the field:
Great to see Chin Music, been too long. Solid showing
Was hoping Spackler would post, a good workout needs good mumblechatter
Utah told me he almost spilled merlot on the sprints. He held it back. Didn’t want to give YHC that satisfaction. Makes you feel any better, YHC felt like spilling as well. Tough weather
Purell brought his smoke boots for the sprints. Tulip, also fast, asked, “Hey, did you run track Purell?” Why yes, yes he did.
Rachel threw down some speed on the sprints, to no one’s suprise
Smokey, Funky Cold, and Hammy pushed on all parts, including sprints
Puddin Pops passed on the “Choose your own adventure” option to do a timed 1 mile run or the 5MOM. Said he needed to work on his stomach. Spackler says he will simply outline a 6-pack on his belly using SPF 50. Good plan
Puddin also was flatulence-free today. Said it has been a few workouts that way. Reprieve is nice for the PAX. Certainly will return, if YHC had to guess. Past behavior is the best predictor of future behavior
Geraldo, Deep Dish, and Jet Fuel pushed on all of that one. Well done men
Lastly, Haze complained about the Low Plank Jacks. Again, that thing about past behavior, future behavior. Don’t think he likes his beard hitting the ground, or something like that. Anyway, those were for you, brother. Will look into some plank variants that you make like more. Next time. Solid work today
T-claps to Smokey for the takeout prayer
Announcements
7/4-American 4-miler. Convergence workout in South Park will allow for double-down with the run. 1-year anniversary of Speed for Need. If you are in town, get out and support.
Drove in past the Gladiators in front of Whole Foods. Arrived at Viva Chicken along with 7 other PAX. Disclaimer given and off we go.
Thang
Mosey to the end of Ardey Kell and hang a right onto Matthews Farm Lane. Continue to the roundabout. Circle up.
COP
All done in whisper cadence
Merkin x 15
Mountain Climber x 10
Peter Parker x 10
IW x 10
Modified Triple Nickel
Start at Matthews Farm turnabout. 5 Heels to Heaven. AYG to Ardrey Kell turnabout. 5 Hand Release Burpees. 5 Reps
Modified: 10 Merkins at midpoint each way. 100 Merkin total.
10 Romanian Dead Lifts each side.
Mosey up Matthews Farm. Left on Ardrey Kell. Over to the parking deck. Up Stairs to top level.
Burp & Merk
Burpee with 1 merkin. Burpee with 2 merkin. 3, 4….up to 10.
Mary/Plank
LBC x 10 IC/Flutter x 50 IC/Hold 6 inches
High Plank/Right Arm Forward-Left Leg High/Swap/Low Plank/Alternating Leg Lift x 20 IC/Merkin x 10 IC
People’s Chair
Right Leg High/10 Count/Left Leg High/10 Count
Down Stairs to ground level
One Level Sprints
Line up at bottom of the ramps. Each sprint started with plank hold or mary
Plank at top. Merkin x 10 IC
Down stairs to ground level. Mosey over to launch lot.
Mary
Heels to Heaven x 25 IC
Wide Merkin x 10 IC
COT
Moleskin
YHC was site FNG today. Been to the Carolina Ale House once, but failed to do any recon on that occasion. Can say that the Ale House has a large beer selection and is worthy of a visit. Tried to Google Earth Waverly yesterday. The image was at least 6 months old, probably more. Alf was kind enough to send me an interactive map of Waverly that was much better. Thanks for that.
Speaking of Alf, today marked 5 years of F3 for him. Well done, my friend. 5 years of leadership in Area 51. And, out front on the main set today. Threw in the merkins so you could take advantage of the short arm advantage. We got a bunch in today.
Pop Tart says you must be a swimmer to do 50 Flutters. Some groaning with one of the plank series. Several went to failure. Important to push yourself to failure sometimes. Gotta see what you can do.
Doc was right behind Alf on the main set. Group pushed hard and finished up together. Strong crew out there today.
Nice to meet No Regerts. His M is opening a bakery in the same shopping center as his tattoo shop in Matthews.
Good to see Squid and Cold Cuts. Been a while. Strong work today.
Hung around for a while after the workout talking with Alf and OT. Man, OT owns 5 cars. We got into some car stories. The Lexus he was driving has 220K miles and damn near exploded not too long ago. His son was jumping another car and crossed the cables. He was using the old school cables that are not connected together like the ones you buy today. Melted a hole in the bumper cover on the Lexus. Looks like a battle scar.
Appreciate the invite to lead at Cerberus. Thankful to have the time to get out there as it is a bit further than I usually go. Solid AO with plenty of options.
Announcements
7/4 American 4-Miler. 1-year anniversary of Speed for Need. Register, run, support, push
The Sandbox: Patio project Saturday in Ballantyne. They need help. Check the Slack channel or hit up Soft Pretzel
17 men, including YHC, sweated through our greetings in the launch lot for a few minutes. Even the disclaimer made YHC sweat. It was given and we took off.
Thang
1/3 mile mosey at a brisk pace, at least according to Gummy. Circle up.
COP
Merkin x 10 IC
MC x 10 IC
Peter Parker x 10 IC
Wide Merkin x 10 IC
Squat x 10 IC
Mosey to Champs Field Pavilion
Anvil Mile
4 stops around campus with finish where we started, at pavilion
Pavilion Bench Set: 10 Step Up/10 Dip/10 Derkin
Run to the top of Entrance 2: 15 Jump Squat
Run to the sign at the top of North Face at Entrance 3 thoroughfare: 5 Hand-Release Burpees
Run to the top of Entrance 4: 15 Carolina Dry Docks
Run back to Pavilion. 1st round done together with the group.
People’s Chair: RLH/LLH/Hold
High Plank
Civilian Cadence Merkin Set (all to 10): Regular/Offset Right/Offset Left/Diamond/Wide
Repeat Anvil Mile: AYG
Mary at finish: Flutter x 20 IC/Heels to Heaven x 10 IC/Hold/High Flutter/Hold/Rosalita
Mosey across campus and descend hill to base of North Face.
Round 1: 5 Burpees at the bottom. AYG up hill. 5 Burpees. Plank series
Round 2: 20 Jump Squat at the bottom. AYG up hill. 20 Merkin. Plank series at top.
Mosey to launch lot.
Mary: LBC x 10 IC/Freddie Mercury x 20 IC (called by Purple Haze)/High Plank/RAH/RLH/Swap/R A out/LLH/Swap/Low Plank/Low Plank Jack x 10 IC. A few 10 Counts called by the PAX mixed in.
COT
Moleskin
My brother, Slow Roll, has come to A51 from Mountain Island a few times. 6/8 Centurion and this morning. YHC on Q for both. He called both times. 6/8 it was 4:52, 3 minutes before my phone alarm. Good thing. YHC failed to set said phone alarm and would have slept right through it. Never done that before. Today, call comes in at 5:12. Must have turned the alarm off at 4:55, rather than the snooze. Would have slept through today as well. Thanks, brother. Glad to have you out with us and keep up the strong work.
Anvil Mile was actually the loop we ran for the Sixfold Challenge a ways back for Fast Twitch. 6 x 1.1 miles with the exercises in 60 minutes. If memory serves, 4 of the 20 or so did all 6. We cut off about 1/10 mile to make it pretty close to a mile.
Top 6:
Rachel
Scabby
Lorax
Nemo
Uncle Phil
Brilleaux
Honorable Mentions: Haze’s beard because he must have been 10 degrees hotter than the rest of us with that.
Strong work by all the PAX to push through that workout. Conditions were absolutely brutal.
Kotters to Cottonmouth. Been a long time since YHC has seen him. And a Respect now. Strong work out there.
Other Respects, Shoe and Snuka, pushing hard out there as usual. Hammer crushed it until he had to be the first out. Semi joined us, always good to see him.
Gummy started the mumblechatter out of the gate, commenting on the pace of the mosey. Glad he did, YHC has a problem with starting fast. Last Fast Twitch Q it hit YHC hard on the back end.
I think at least 25% of our PAX today are CPA’s. Not sure where to go with that one. Helpful should audit services be needed.
Always a pleasure to lead the Anvil PAX. Well done today men.
Announcements
Serve: The Sandbox is a service opportunity that is ongoing. Provides help to local families who need it, from yard work to moving services. This Saturday there is an opportunity to help. Check the Sandbox Slack channel or reach out to Soft Pretzel or Transporter for details.
21 men showed up for this week’s installment of Centurion, including 2 FNGs and my twin brother, Slow Roll, site FNG. Thorough disclaimer that Purple Haze would have been proud of, was given. Off we went.
Mosey counterclockwise around the football field to Stairwell 2. Up to level 4
COP
IW x 10 IC
Mountain Climber x 10 IC
Merkin x 10 IC
Peter Parker x 10 IC
Squat x 10 IC
SSH x 10 IC
Down Stairwell 1 and up through Chipotle lot across 51 and continue mosey to Palatine Hill. Far end of the parking lot. Chair plank to regroup.
Palatine Repeats
Called exercise. AYG to top of Palatine. Called exercise. AYG back.
Plank series between each round with all the favorites. Mary when done. Several exercises. Feet up for all.
AYG up and over Palatine. 10 Burpees OYO. Chair plank.
Mosey back toward the shopping center. Stop at 1st entrance. Smurf Jack x 10 IC. Continue to cross walk and back to campus.
Enter Tartarus on level 1. Line up abreast.
Plank Start Sprints
Low Plank/Right Leg high/Swap-AYG up full level ramp. Plank at top.
Mosey up a half ramp.
Elbow plank. AYG up a full level.
Mary at level 4. Down Stairwell 2. Over and up Stairwell 1. AYG to Stairwell 3.
Plank series with 15 Merkin IC to close it.
Down Stairwell 3.
AYG back to launch.
Mary to close: Rosalita x 20 IC. Flutter x 55 IC (for Shoe’s bday last week). 30 seconds of burpees to run out the clock.
COT
Moleskin
Apologies today men, pressed for time. Solid work by all. Rachel and Lorax were going head-to-head for most of the workout. Uncle Rico has some fast twitch for sure.
Good work Pro. Runstopper and No Show pushing hard. Uncle Phil getting work done and running in and back.
Both site-Q’s posted. What?
Shoe and Chelms with some good chatter and solid work put in.
Finally got my twin bro, Slow Roll, to post A51. Thankful he could make it and solid effort on his part.
Kotters to Brushback. Always good to see him amongst the PAX.
Welcome to FNG Yao, brought by Champagne. Dude is tall. Great job out there today. See you soon.
Welcome to FNG Scrum, brought by Drago. Well done young man. Way to push through that one.
T-claps to Champagne for the takeout prayer.
Announcements
Pool party in Waxhaw hosted by Transporter/UCo/SOB. Check Slack for sign-up. Tonight at 7:30. Families welcome.
LLS Dinner. 6/13. Bout Time’s M, Lauren, is guest speaker. Cooter 2 is your contact for a link.
1st Tee. Chelms coordinating a 1st Tee with several days over the summer. Has coaches, but could use a few more volunteers. Hit him up if you can help.