Author Archive Point Break

The Antman Commeth…

Pulled into the lot outside Civetta with 5 minutes to spare. No cars in the lot, not a great start. By the time 5:30 rolled around 5 additional PAX had shown up and the mumblechatter was already off to a great start. Apparently, Frehleys had been assaulted by an ant a day earlier and the damn thing did some decent damage. Having never allowed an ant to take him down, Rousey was already running his victory lap in tomorrow’s beer mile in his mind. Regardless, the show must go on.

Quick disclaimer was provided to the veteran crew and we were off.

The Thang

Warm-up mosey around the Regal Cinema. CoP near where we used to launch from.

Warm-Up Exercises in cadence:

  • SSH x 10
  • IW x 10
  • Mountain Climber Taps x 15 each leg
  • Merkins x 10
  • LSS x 10

Head across Elm Ln. and head to the bottom of the Murderhorn.

WAVE 1: Catch me if you can (Partner Up)

  • P1 Starts running backwards up the Murderhorn
  • P2 3 Burpees, then runs to catch P1
  • Flapjack once P2 catches P1
  • Repeat until you reach the top
  • Once we reach the top, back down for Round #2, this time swapping 10 CDDs for Burpees.

Plank/Mary while we wait at the top for the 6. Next, back across Elm Ln. to the back of the retail shops. Run the length of the shops stopping at each speed bump. Alternate Merkins x 10 and Mike Tysons x 10 at each speed bump.

Next, up and over the hill near the dumpster and head across the street to St. Matthews to find some lifting rocks.

WAVE 2: Upper Body Rock Work

  • 3 Rounds
    • Curls, Chest Press, Triceps Extensions (all x 10)
    • Curls, Chest Press, Triceps Extensions (all x 15)
    • Curls, Chest Press, Triceps Extensions (all x 10)

Rocks back where you found them. Mosey over to the shopping center and stop next to the first island near GNC

WAVE 3: Blimps

  • Following the curved path back to the ATM perform the following exercises. Go through the rotation @ each island on the left. Rinse and Repeat until you get back to the ATM.
    • B – Burpees x 5
    • L – Lunges x 10 (each leg)
    • I – Imperial Walkers x 15 (each leg)
    • M – Merkins x 20
    • P – Plank Jacks x 25
    • S – Squats x 30

Mosey back to Launch Point

Quick set of LBCs, called time, and COT.

Moleskin

  • Weather was great this morning. These Fall mornings are starting to get close to the 50s which, in my opinion, is the perfect weather for an early morning beatdown.
  • No visual evidence of Frehley’s ant assault was provided, although wingman was apparently Frehley’s actual wingman and was the one who eventually got the ant off of hom.
  • Rousey spent the first half of the workout discussing the ease with which he won last year’s Beer Mile. He then switched into full on propaganda mode as he tried to hype the PAX into showing up to compete. If there isn’t a full size marching band at the Beer Mile tomorrow I will be severely disappointed. Regardless, I’m looking forward to seeing how well Rousey backs up his game. I’m certainly not putting money against him.

Announcements

  • Beer Mile: Tomorrow @ 5:30pm (See Slack for more details) You should definitely go, even if only to drink and take in the spectacle.
  • Blood Drive: October 29th @ Matthews Town Hall (See Slack or RedCross.org for more info)
  • F3 Holiday Party: November 19th @ OMB (See Slack for more details)

It’s officially humid…

I appreciate the opportunity to lead the men of Base Camp this morning. YHC hadn’t been out to South Charlotte in a few months due to another Monday morning AO starting up right by my neighborhood. It was great to get back out and see what’s changed. Thankfully nothing had. Still a great group of guys and a really great AO as there are so many options…

Not much discussion early on as 10 PAX looked forward to another Monday morning boot camp in 98% humidity. Felt cooler until we actually started moving. Extended disclaimer provided to allow OT to get out of his car and off we went.

Here’s what went down.

The Thang

Quick lap around the bus lot and circle up at the front of the school.

Warm-Up Exercises in cadence:

  • SSH x 15
  • Imperial Walkers x 15
  • Mountain Climbers x 10
  • Merkins x 10
  • Leg Stretches

Mosey pace down to Rosecliff Dr. (Burpess x5 at each speed hump)

WAVE 1: Triple Nickel on Rosecliff Dr.

  • @ Bottom do 5 CDDs
  • @ Top do 5 Jump Squats

WAVE 2: Merkin Clock Set

  • Everyone gets into the Merkin position on the Rosecliff hill (Head represents the ‘hour’ hand)
  • Starting @ 12 o’clock, 10 Merkins in cadence
  • Repeat @ 3 o’clock, 6 o’clock, 9 o’clock

Mosey back up to Fairway Downs Ct.

WAVE 3: Partner Up

  • P1 completes called exercise while P2 runs to the cul-de-sac and back
  • When P2 returns, flapjack
  • Exercise 1: LBCs
  • Exercise 2: Flutter Kicks
  • Exercise 3: Heels to Heaven

Indian Run (Merkins x3) back to school and circle up @ the rock pile. Pick your poison.

WAVE 4: Rock Set

  • 10 Curls, 10 Thrusters, 10 Tricep Extensions
  • Run down to the ball fields and complete 10 pull-ups
  • Repeato

Mosey back to Launch Point

Mary until time is called

  • Big Boy Sit-Ups x 10
  • Dollies x 20

Called time and COT.

Moleskin

  • Mumble chatter was light throughout the workout but for whatever reason, I can’t remember a thing that was discussed.
  • We did get to share a brief overlap with a few runners who, without a Q in charge, drafted in for about 10 LBCs before deciding they were really just a running AO.
  • So much versatility at Base Camp. Appreciate Magoo & Thunder for having me out.

Announcements

  • Prayer requests for Thunder Road and his wife Jane. Pray that the Lord places his arms around you both and leads you through the next few weeks.

A Little Road Work…

10 HIM showed up outside the Regal Cinema, ready to put in their work for the morning. With all the construction going on around Stonecrest these days, I thought I’d keep it simple and lead a workout that highlighted the areas of Stonecrest that still need work, the parking lot. Lights went out at 5:30 sharp. Perfect disclaimer provided (FNG was in the numbers) and off we went.

The Thang

Quick lap around the Regal Cinema (Out to Elm Ln. and around the theater) to get the legs loosened up.

Warm-Up back in front of Regal.

  • SSH x 15
  • IW x 15
  • Peter Parkers x 10
  • Merkins x 10
  • LSS x 15

Fully loosened up and stretched we headed over to the entrance to the long main straight that runs in front of the shopping center.

Parking Lot Tour

  • From the first row of parking spaces near the ATM all the way to the last row past Target, run the length of the row of parking spaces and complete called exercise. Next row, repeat. Repeat. Repeat. Continue all the way down the parking lot.
  • At the end of each row complete an increasing (10, 15, 20, 25) then decreasing (25, 20, 15, 10) number of the following:
    • Upper Body (Merkins, CDDs, Offset Merkins, Werkins, +others)
    • Abs (LBCs, Heels to Heaven, Big Boy Sit Ups, +others)
    • Lower Body (Squats, Jump Squats, Lunges, Jump Lunges, +others)
  • Circled up for some Mary throughout as we waited for the 6 to get in.

Mosey to the back of Target

  • Break up into groups of 2
  • Bataan Death March behind the stores
  • PAX in 6 does 3 Burpees, runs to the front of the team line. Repeato until we get back to Regal.

AYG down the straight in front of Regal to push out the last drop of effort.

Mary until time is called

Called time and COT.

Moleskin

  • As mentioned in the title, with all the work they’re doing @ Stonecrest, they need to spend a little time on the parking lot. Some of those ab exercises were like rubbing your back on a cheese grater. Just a note for future Qs.
  • Not a whole lot of mumble chatter going on this morning. Could be the post ‘Cinco de Mayo’ effect. Even though the discussions were minimal everyone put in the work.
  • It was awesome to see the group of vets rally around the FNG this morning. I think it’s easy to forget our first morning experience in the gloom and simply push, push, push. Most of the guys who I know can go non-stop held back with the FNG for most of the workout. Great way to show that F3 isn’t just about the workout, it’s also about the fellowship we build as we connect with other men.

Announcements

  • Welcome FNG Frank “Camila”. Rousey brought Frank out this morning and after digging into his background (e.g., Cuban, Loves Cigars and Whiskey, In the Real Estate business, etc., etc.) someone brought up the song ‘Havana’ sung by Camila Cabello. So, Camila it is.
  • Otherwise, all quiet on the announcement front. Everyone still in post-CSAUP recovery mode.

Conquering the Beast…

12 HIMs (feels awkward not putting an ‘s’ after HIM) rolled into Carmel Commons on a moderately warm morning ready to put in their work before the sun came up. YHC spent a little time preparing since grabbing the substi-Q for Flipper and was ready to try a few new things out with the PAX. If they worked, great. If not, I’d blame Flipper and the lack of time to adequately prep.

Perfect disclaimer provided and off we went into the gloom.

Here’s what went down.

The Thang

Mosey from Amelie’s over to Charlotte Catholic and took the short ramps to the top of Tartarus for CoP.

Warm-Up Exercises in cadence:

  • SSH x 15
  • IW x 15
  • Peter Parkers x 10
  • Merkins x 10
  • Parker Peters x 10
  • LSS x 15

Mosey down the stairs to the base of stairwell #1.

WAVE 1: The Beast

  • Starting at the bottom of stairwell #1, do 6x called exercise, run to the top of stairwell #1, do 6x more. Run to stairwell #2, 6x, bottom of stairwell #2, 6x, run to stairwell #3, 6x, top of stairwell #3, 6x. Wait for the 6. Once the 6 is in, reverse and repeat with new called exercise. (6 Rounds, 6 Stops, 6 Reps each stop = The Beast)
    • ROUND 1: Merkins
    • ROUND 2: LBCs
    • ROUND 3: 180 Squats
    • ROUND 4: CDDs
    • ROUND 5: Heels to Heaven
    • ROUND 6: Jump Lunges

Mosey to the bottom of stairwell #2.

Wave 2: Racoon Walk, Wall, and Dragonflys

  • Racoon Walk. It’s like a Bear Crawl but you do it across the top of a wall. (Foraging through trash at the end is optional)
    • From stairwell #2 (on the first floor) to stairwell #3, jump up on the wall of Tartarus and make your way across. Hopping down and back up at each support beam.
  • Next was a series of wall sits with arm raises inside the deck, wall hurdles, and dragonflys using the fence to the football field. Random # of arm raises, 6 hurdles and 30 dragonflys total.

Mosey back to Launch Point with some quick Mary before time was called. LBCs and Protractor.

YNC with the take out prayer.

Moleskin

  • The ‘Beast’ turned out to be just that. Running it in a parking deck and adding the stairs added another level of burn that helped this live up to the name. Mermaid pleaded with the Q to take it easy on the 6th round and not call something everyone would refusnik. I had Jump Lunges already planned but will definitely be adding burpees to the end next time.
  • I stumbled across the Racoon Walk in the Exicon a while back but never found a suitable place to try it out. Tartarus proved to be the perfect spot, so with much hesitation from the PAX we jumped up and put in some work. Turns out it’s a bit harder than I thought. It basically turns into a compressed bear crawl on a really narrow ledge. Lots of muscle groups being fired. About half the group reverted to bear crawls along the way. Regardless, definitely another one to add to the repertoire.
  • At one point as we were jumping over the wall between the deck and the football field Lorax mentioned he wanted to see me hurdle the wall rather than jump/climb it. I informed him that my body is built like Fred Flintstone, all torso and short legs. Hurdling has never been an option.
  • The Security Guard at Charlotte Catholic continues to engage and be impressed with the PAX. He says he’ll never join us, but I think we can turn him around if we keep at it.

Announcements

  • Continue to keep the Palmer family in your prayers. Recent news and progress are positive, but they continue to need our prayers.
  • Speaking of conquering the beast, I have a bible study that meets right after Centurion on Fridays. Today was a great session where we discussed all the pressures and responsibilities that often become overwhelming and cause us to lose our momentum in life. It’s easy to get lost and lose motivation. But having faith that God has already conquered the biggest challenge in our lives is inspiring. I’m hoping to rekindle my motivation this week by trusting in Him and living it out to those around me. The men we fellowship with each morning @ 5:30 is a great place to start.

The train leaves @ 5:30am sharp…

This is the story of 11 HIMs, and another HIM, and yet another HIM.

Lots of discussion before launch of long weekends and barely making it out of bed to start the week of right. Nevertheless, 11 HIMs took the red pill this morning and posted to Firestarter. Brief disclaimer provided to the group of vets and we launched promptly @ 5:30am.

The Thang

Quick mosey up to the 131 parking lot for a little warm-up.

Warm-Up Exercises in cadence:

  • SSH x 15
  • IW x 15
  • LSS x 15
  • Mountain Climbers x 16 (got lost in my own thoughts here)
  • Merkins x 15
  • Some good long leg stretches to loosen it all up just a bit more.

Completed the CoP and we headed off up Blakeney Heath rd. to the top of the hill.

[This is where our story gets more interesting. I’m going to assume that it was around this time that One Star and C3PO both showed up. Albeit just a little ahead/behind each other and set off to find the elusive PAX unaware that we were headed to the little-used section of the AO headed toward Montessori.]

We ran to the top of the Blakeney Heath hill and stopped before getting to the Montessori school. At this point, YHC called for a Triple Nickle back down to the entrance to the Blakeney Heath neighborhood. At the bottom, 5 Mike Tysons, at the top 5 Heels to Heaven. I had forgotten how sneaky effective that hill is at gassing the group. Doing it five times added just the right amount of push.

Next we headed down to the Montessori school to some lifting rocks.

[By this point, I’m assuming C3P0 had already run through the shopping center, across to the medical park, and figured he’d try Blakeney before hitting up the Nail Salon. Assuming One Star had done the same, sans heading to Blakeney hill.]

Everyone grabbed a lifting rock from the very limited selection, and we did some upper/lower bodywork. Did two rounds of 20 Curls, 20 Thrusters, 20 Triceps Extensions, 20 Dips. It was at some point in the middle of our second round that C3P0 makes his way over the hill to join the group. Not sure how he found us though. That triple nickel took it out of the group, and we were just about silent during the rock lifts. Regardless, 12 men now headed back toward Blakeney to finish up the workout.

[At this point, One Star could have decided to grab some coffee and draft into CoT but instead, he continued on his search.]

We made our way back to the stairs near the My Gym for some pull-ups and timed runs. Split up into groups of three. Two PAX on doing pull-up under each of the two stairwells, with the third PAX as the timer. Run up, over, and down the stairs and tag out your partner. Did two rounds much to the delight of the group. Toward the end of the second round, One Star finally completed his quest and joined up with the group.

Mosey to the large wall next to Banana Republic for some wall sits and arm raises. 2 rounds of 50 arm raises. Wingman called out my ‘jazz hand’ form but I like to think they were more ‘raising the roof’ than jazz hands.

Mosey back to launch and were joined by 4 runners from Blakovery for a few rounds of Mary until time. Ended the workout 6 PAX stronger than when we left.

YHC with the takeout prayer.

Moleskin

  • Not a lot of mumble chatter this morning. Everyone put in the work but only a modest amount of banter as the PAX put it all into the workout.
  • “Late start” AOs are hitting the F3 lineup like cryptocurrency IPOs lately. However, the majority still launch @ 5:30am sharp. I’d still love to see an aerial view of C3P0 and One Star hunting for the PAX this morning. What’s more impressive is that they never ran into each other during their search.
  • Thanks to Teddy and Wingman for allowing me to lead the men this morning.

Announcements

Fireball Shots @ Last Call

After being a last-minute ditch 2 weeks ago I got the opportunity to lead the men @ Last Call while the site-Qs took a week off. I had only been to the MR campus one other time even though it’s one of the closer AOs to my house. So happy to get the chance to get more acquainted.

Not sure if it’s the break in the weather but this week has been a pretty good week for FNGs. This morning was no different as 3 of the 10 PAX in attendance were FNGs. I had wind of it in advance (one of the FNGs was my college roommate) so I wanted to set the tone early for the new guys.

DiCCS (Disclaimer, Cell Phone, CPR, Social Distance) delivered and off we went.

The Thang

Mosey to the front of the High School. Given that we had new blood at the bar this morning, I interspersed some F3 foundational knowledge amid the CoP Exercises. It was a good reminder for the regulars as well since there was minimal participation in the Q&A portion of the workout. Mission and Core Principles discussed, and we were good to go.

Warm-Up Exercises in cadence:

  • SSH x 21
  • IW x 21
  • Mountain Climbers x 21
  • Merkins x 21
  • LSS x 21

I’m not sure who came up with the ‘21’ theme for Last Call but I think it needs to stick around…

Following CoP, finished the loop and stopped in front of the Middle School.

TRIVIA FACT: On February 26th, 1932 Johnny Cash was delivered into this world. What better way to acknowledge this legend than a full-blown Ring of Fire to celebrate all his top HIITs (see what I did there?). Johnny had 9 #1 hiits, so we’ll have 9 exercises in our Ring of Fire.

Ring of Fire (Fireball Shots) HIIT Routine

  • 9 Exercises spaced in a large circle around the front entrance to the Middle School.
  • Conducted as a HIIT Routine (50 seconds AYG, 10 second rest as we mosey to the next exercise)
  • 3 Rounds totals 2 Total Rounds. It burns, burns, burns so good.
  • Exercises were:
    • Merkins
    • Glute Bridges (Pickle Pointers)
    • Lunges
    • Dry Docks
    • WWII Sit Ups (Big Boy Sit Ups)
    • Jump Squats
    • Mike Tysons
    • LBCs
    • Calf Raises

Finish our lap around the schools and stop by the rock pile next to the short track.

Pick a Lifting Rock of your Choice (or if you’re Fiji, grab the CMU nicely placed amid the rocks)

  • Curls, Chest Presses, Triceps each x20
  • 2 Rounds to keep the blood flowing

Mosey back to launch and Mary until the YHBartender escorted everyone out.

YHB with the takeout prayer.

Moleskin

  • Not a lot of mumblechatter this morning. Everyone put in the work but only a modest amount of banter as the PAX put it all into the workout.
  • Modified the Ring of Fire after the 2nd round to make sure we could get in a little rock work and Mary. Wanted to make sure the FNGs got a glimpse of the full range of a typical F3 bootcamp.
  • Reminder to the group that ‘Pickle Pointers’ are facing up. ‘Pickle Pounders’ are facing down. Just a life lesson that may or may not pay dividends for you in the future.
  • Great to see the inclusion of three FNGs this morning. Welcome to the mission Tonka, Raven, and Fabio! Hope to see these guys continue to post. If you see them in the gloom make sure to keep on encouraging them. I think they’ll be back.

Announcements

  • None to speak of…

Summer Bodies are made in the Winter

The 20-degree weather abated this morning as we headed into the gloom but the rain decided to fill that void. 8 PAX and a 2.0 (lured by the promise of donuts) mingled briefly in the light rain. Disclaimer was provided and off we went.

Here’s what went down.

The Thang

Mosey across 51 and over to the Charlotte Catholic deck. CoP @ bottom entrance.

Warm-Up Exercises in cadence:

  • SSH x 20
  • IW x 15
  • Merkins x 15
  • Mountain Climbers x 15
  • LSS x 15

WAVE 1: Growing Pains (aka “Ab Ramps”)

  • ROUND 1: LBCs
    • Starting at the entrance to Tartarus and taking the short ramps
    • Exercise x10 at entrance, 2nd Level = Exercise x20, 3rd Level x30, 4th Level x40
  • ROUND 2: Regular Crunch (Heels on the ground)
  • ROUND 3: Big Boy Sit-Ups
  • ROUND 4: Supermans

Wave 2: Triple Nickel

  • Your choice of Merkins on the bottom, Jump Squats on the Top
  • Used the long ramp to make sure we felt the pain.

Finished with 20 Dragonflys on the chain-link fence for good measure. Toes all the way up to the fence.

Mosey back to Launch Point

Did a Merkin-Wave to 100 until time expired. Called time and COT.

Moleskin

  • Spent a little time in the old Exicon and stumbled across the “Growing Pains” exercise. Thought I’d add some ramps to make it even more of a treat. Just after the halfway point (as we were getting into the Big Boy sit-ups) the PAX started groaning, at which point I had to remind them that “summer bodies are made in the winter”. This seemed to inspire them and the groaning quieted by a good 5%. Some modifications were applied as we reached the final sets. Abs are clearly an area we should all spend a little more time on.
  • I think we may be getting a bit soft as each of us (YHC included) looked for dry land at the top of Tartarus to complete our 4th Some found it, others went back down to the dry confines of the lower levels to complete. Modified the remaining sets as 10-20-30-20-10 rather than take the men back out into the rain.
  • Everybody was pushing it throughout the workout and I think the M’s of the men in attendance will appreciate their efforts. Solid workout by a solid group of vets.

Announcements

  • A51/SOB Blood Drive: February 19th @ the Brace YMCA. Go to RedCross.org to sign up. Check out Slack for more info from Mighty Mite.
  • Keep Bout Time and the Jennings family in your prayers as they continue their bout.
  • Keep Lorax and the Horton family in your prayers as they begin a long journey and will need the support of the men of F3.

The Christmas Present that Wasn’t (aka Here’s Your Coal)

The Thang

Gathered up with 5 minutes to spare. Mighty Mite showed up donning his Santa hat and a full white beard. Makes a side comment that he’s not 100% sure what that stuff is gonna look like once this is over. Midriff came decked out in his full Llama pajamas. YHC with the Santa Suite (Waist up). So far, we’re looking like the jolliest bunch of assholes this side of the nuthouse. Cable Guy and Big Ben round out our quintet. They didn’t have festive outfits but they brought the festive cheer anyway.

6:30, “Little hand says it’s time to rock and roll”. Quick disclaimer, start the playlist, and we’re off. Gotta make sure we have enough time to get through the weinke. Of all the workouts I’ve Q’d this one is the most up in the air. We might be done in 20 minutes, we might not complete it, we’ll see how this plays out. I do have options.

Head out of the PetsMart lot with 5 festive men and over to the big Christmas Tree near Banana Republic. Need to bask in the Christmas glow.

CoP Exercises in cadence:

Now that we’re good and warmed up, mosey across the street to the medical plaza. As we cruise past the fountain at the medical plaza we pick up Dwight and Watson. Now we’re up to 7. Huddle up in the parking lot closest to Rea and Ardrey Kell for a little…

12 Days of Christmas

I dole out the instructions and turn the playlist up to 11. These are not your mother’s Christmas tunes. Just then, C3P0 and Johnny 5 pull in to bring our group to 9.

Starting at the first tree, we build our Christmas pyramid.

  • Day 01: 1 Burpee
  • Day 02: Run to the second tree, 2 Mike Tysons. Run back to the first tree, 1 Burpee.
  • Day 03: Run to the third tree, 3 American Hammers. Run back to the second tree, 2 Mike Tysons. Run back to the (you get the idea)
  • Day 04: 4 Jump Squats
  • Day 05: 5 Merkins
  • Day 06: 6 LBCs
  • Day 07: 7 Lunges (Each Leg)
  • Day 08: 8 Wide Arm Merkins
  • Day 09: 9 WWII Sit-ups
  • Day 10: 10 Glute Bridges
  • Day 11: 11 CDDs
  • Day 12: 12 Burpees

This is where YHC shows the PAX that this is indeed his first Saturday Q (although they wouldn’t find out just yet). Checking my watch regularly so I don’t screw this up I decide to cut us short just as we’re getting to Day 11. The lead PAX sweep the course and pick up the rest of the group. Head back to the PetsMart lot for some mary to wrap this up.

Mary:

  • Rosalitas x 12 (It’s at this point Midriff recognizes the pattern)
  • Flutter x 12
  • Windshield Wipers x 8

Called time and … damn. PAX look gleeful as though Christmas has come early. Turns out YHC had his weekday Q schedule in his head this whole time. Guess what? 15 more minutes. To their delight, I snatch back the elusive present of ’15 minutes off’ and we set out for an improvised final push.

Playlist still rocking we mosey over to the lot in front of NC Velo. Going the full length of the lot from Rea to the Best Buy we start with a round of Triple Bs. Every three parking spaces rotate between:

  • Bear Crawls
  • Broad Jumps
  • Backward Lunges

Once we get down the lot we reverse course with:

  • Crawl Bears
  • Lunge Walks
  • Spider Crawl (basically crawling like spider-man up a building. As low to the ground as you can get)

Finish it up with a couple of AYGs to squeeze out the last bit of energy from the group.

Head back to the launch to finish up that Mary we started:

  • Windshield Wipers x 4 (Finish our earlier set)
  • Slow Dollies x 12

And time.

Moleskin

  • Good hustle by the entire group this morning.
  • Minor timing issues were self-inflicted and led to 8 men getting their first disappointment of Christmas. You’re welcome.

Announcements

  • Make sure to check Slack this week as some AOs have different start times through the end of the year.
  • Look for convergences and try to finish out the year strong.
  • I’ll repeat what I said to the group during CoT this morning. This week marks my 1-year anniversary with F3. I want to say thank you to all the men that have built, led, and continue to lead this group. I want to say a HUGE Thank You to Lorax and Fallout who dragged me out into the gloom 12 months ago. I didn’t know then how much this group was going to impact me in 2020. I think this came around at the exact right time and has been one of the rocks I’ve leaned on during these past several months.
  • Please take these next few weeks to enjoy time with your friends (distanced of course) and family. I know everyone has had a different journey in 2020 but I’m guessing each of us has a lot to be thankful for. Take some time to focus on all that you do have and know that the rest of the story is safely in God’s hands.
  • As you head into next year, find the opportunity to bring out an FNG or reach out to a Kotter. I recognize how important F3 has been in my journey this year and I’m positive there are plenty of men out there that needs this too.

Playlist

For anyone interest in a 1-hour, fast paced Christmas Workout Playlist see below. Some are classics, some are obscure. But they all kept us moving this morning.

  • You’re a Mean One, Mr. Grinch (Tyler the Creator)
  • We Wish You A Merry Christmas (Relienk K)
  • Last Christmas (Cascada)
  • Run, Run Rudolph (Lynyrd Skynyrd)
  • Christmas in Hollis (Run-DMC)
  • Christmas in Harlem (Kanye West)
  • Santa Claus is Coming to Town (Jackson 5)
  • The 12 Days of Christmas (Straight No Chaser)
  • Wizards in Winter (Trans-Siberian Orchestra)
  • I Won’t be Home for Christmas (Blink 182)
  • Jingle Bells (Techno)
  • Sleigh Bells (Trap City Remix)
  • All I Want for Christmas (Trap City Remix)
  • Up on the Housetop (Pentatonix)
  • All I Really Want for Christmas (Lil Jon, Kool-Aid Man)
  • Moonshine and Mistletoe (Sons of Daughters)
  • Jingle Bell Rock (Bobby Helms)
  • Oi to the World (No Doubt)
  • Sock it to me Santa (Bob Seger)
  • Naughty, Naught Children (Grace Potter)
  • Oh Come All Ye Faithful (Twisted Sister)
  • Christmas Vacation (Dominik Hauser)

In Remembrance

It’s hard to believe it’s been 19 years. Today we reflected on innocent lives lost and the heroes who ran into those buildings to rescue and save those inside. In memory of the fallen, we conducted this morning’s workout in silence. Only my cadence and commands were heard as we took time to reflect and remember.

The Thang

Mosey across 51 and over to the Charlotte Catholic deck. Up stairwell #1. CoP on top level.

Warm-Up Exercises in cadence:

  • SSH x 9
  • IW x 11
  • Merkins x 9
  • Peter Parker x 11
  • LSS x 9
  • Burpees x 11 (OYO)

Mosey back down the stairs to the entrance

WAVE 1: Catch me if you can (Partner Up)

  • P1 Starts running backwards up the short ramps to the 4th floor
  • P2 9-count American Hammers, then runs to catch P1
  • Flapjack once P2 catches P1
  • Repeat until you reach the top. Was ready to plank for the six but everyone was hustling this morning.
  • Back down to the first floor for Round #2, this time 11 CDDs between runs.

Back down Stairwell #1 and across to the stadium fence. 9 WWII Sit-ups, 11 Leg Lifts, toes all the way to the fence (2 Sets).

Mosey over to Stairwell #2

WAVE 2: Deck Routine (Same Partners)

  • Starting at Stairwell #2, 9 Merkins each
  • P1 runs up Stairwell #1 to 2nd floor, P2 runs up Stairwell #3 to 2nd floor
  • Meet back at Stairwell #2, complete 11 burpees each
  • Run down to 1st floor, 9 Merkins each
  • Next set, 3rd Floor with 11 Jump Squats, back to 1st floor, 9 Merkins each
  • Last set, 4th Floor with 11 LBCs, back to 1st
  • Mary while we wait for the six.

Back across to the stadium fence. 9 WWII Sit-ups, 11 Leg Lifts holding the fence.

Getting close to 6:00am so we detoured from the schedule to avoid the incoming teacher vehicles and headed over to the rock pile on McMahon St. It was at this point that Hops blew a wheel coming in hot to the rock pile. Wisely opted to walk it off rather that push through. Mermaid, being the solid Site Q he is, left no man behind and took off with Hops.

WAVE 3: Rock Work

  • Pick a lifting rock to your choosing. (Took some longer than expected as the PAX are getting very particular about their rocks lately)
  • 9 Curls, 11 Chest Presses, 9 Triceps Extensions, 11 Squats (2 Sets)
  • Take a lap around the traffic circle
  • 1 more rock set of the above followed. Replace your rock. (Not as much care was taken when replacing rocks as there was when selecting)

AYG down to Hwy. 51 and then mosey back to Launch Point

Mary until time is called

  • 9-count LBCs
  • 11-count Freddy Mercuries
  • 5-count Windshield Wipers

Called time and COT.

Moleskin

  • Not a lot to contribute here as we conducted the entire workout in silence (aside from my cadence calls and instructions)
  • Each man got after it this morning and it seems that everyone put the mumblechatter energy back into their workout.
  • Always appreciate the opportunity to lead the men of Centurion. Thanks Mermaid and Margo.

Announcements

2020, Act II (Re-commit to making yourself better)

Its’ official, today marks the beginning of the second half of 2020. 17 PAX (including one 2.0) decided to kick it off by making themselves a little stronger. Temperature was acceptable for July 1st but the humidity was @ 100%. YHC broke a sweat just delivering the disclaimer.

Here’s what went down.

The Thang

Mosey over to the far parking lot for a little warm up.

Warm-Up Exercises in cadence:

  • SSH x 15
  • Imperial Walkers x 15
  • Merkins x 15
  • Mountain Climbers x15
  • LSS x15

Mosey over to the rock pile. Pick your poison and set up in lot next to rock pile.

WAVE 1: Rock/Burpee Set (3 Repetitions)

  • With rocks: Curls x15, Thrusters x15, Triceps Extensions x15
  • Run around the traffic circle, up to the portico, and do Burpees x10
  • Return to your rock, wait for the 6 to get in

Return rocks from whence they came. Head down the long straight and over to the Avenue of Trees.

WAVE 2: Avenue of Trees (Triple B’s)

  • Alternate the following exercises between each tree (Bear Crawl | Broad Jump | Backward Lunge)
  • Down one way, and of course, back. Although, changed up the exercises to Bear Crawl | Forward Lunge | Sprints due to the overwhelming support and delight of the first set.

Mosey over to the light post in the middle of the larger parking lot section. During this run, Stone Cold asked if we would be making a detour into the playground sand to do a set of “Sugar Cookies”. Not 100% sure what that meant but am tucking that away for a later Q. Appreciate that Stone Cold.

WAVE 3: Starfish in the parking lot

  • @Start/Center: LBCs x20
  • CORNER 1: Jump Lunges x20
  • CORNER 2: Monkey Humpers x20 (@ Meathead Corner)
  • CORNER 3: WWII Sit-Ups x20
  • CORNER 4: Mike Tysons x20

Plank variations while we wait for the 6 to get in. Last stop, the North Face.

WAVE 4: North Face Loop

  • Squats x10 @ the bottom
  • Sprint to top
  • CCDs at the Top x10
  • Repeato

Mosey (drag ourselves) back to Launch Point

Just enough time for Freddie Mercuries x20 and then called time. Followed by Countorama, Nameorama, and YHC with the takeout prayer.

Moleskin

  • Mumblechatter was a little lighter than normal this morning. Even during the initial rock set it was eerily quiet. Took a little warming up but it finally broke out. Topics included, “Why they passed a law saying it was illegal to marry your cousin” (Not sure who this was but I bet his family reunions are a blast) and also a brief mention of the 1980s classic Airwolf.
  • Got some good overwhelming support for the Triple Bs portion of today’s beatdown. Wanted to make sure everyone was ready to show off those legs at the beach this summer.
  • Hope we lightened the mood of the Meathead gang by providing a little Monkey Humper distraction. Those guys take their kettlebelling seriously.

Announcements

  • It sounds like we’ll be having a convergence this Friday @ Kevlar. Centurion, and I think Joust, will all be meeting @ 6:00am at the Kevlar site in Matthews. Check the website/slack for confirmation.
  • Anvil needs a few good Qs in the upcoming weeks. If you haven’t Q’d in a while or you need to hit your quota for the back half of 2020 here’s a link to the SignUpGenius: https://www.signupgenius.com/go/10c0c4fa5ae28a0fa7-anvil

Final Thoughts

  • Getting back to the title of this backblast, “Re-commit to making yourself better”. One of the things I committed to do earlier on during this whole COVID saga was to make sure that I came out of it a better version of myself. For me, that’s been physically, mentally, and spiritually. Each of you has been a tremendous part of helping me improve physically. The mental and spiritual parts have been a little tougher, especially as the news continues to swirl and the end may not be any closer than it was 3 months ago. Regardless, I want to challenge each of you to commit (or re-commit) to finding a way to create a better version of you during this time. You’ll feel the impact individually but so will your families, your friends, and those around you. Each of us has our own challenges and difficulties that we’re facing and I’m not sure where each of you is at personally, but I’ll commit to each of you to do my part to help you reach that goal. Stay safe this July 4th.

SYITG.