Fear the Beards: Day Zero Turns 1
PRE-BLAST:
On Memorial Day weekend 2013, Day Zero launched its first workout with an inspiring speech from Radar about America and pushing ourselves past our limits. That day set the tone for what Day Zero has become…one badass Saturday workout. And now one year later, we are set to do it again. Radar and Purple Haze on Q to reflect on what we’ve done and to lay the groundwork for the year ahead.
The flag will go where we go. Where we go, we will go quickly. What we do when we get there will be hard. So come prepared to give your best, your all. And if you can grow a beard between now and Saturday, you should.
#F3TheRock, who launched us, and #F3Olympus, who we helped inspire, will converge with us. 0700 on the McAlpine Proving Grounds. See you there on Saturday after the 2nd installment of Byron’s KB clinic.
Good Times at the Yellow Rose
The VSF was planted just before 13 men planked in the parking lot at 0659 for a few words of encouragement and a run down of the disclaimer from the Gentleman Q. Then with a “follow me” off we went chasing Mermaid the wrong way around the track. Here’s a breakdown of what we did today:
The Thang
Mermaid Q
Run around the Proving Grounds track and circle up on the far side of the school, next to the dumpster, for COP:
- Mountain Climber x 20 IC
- Merkins x 20 IC
- Burpees x 10 OYO
- CDDs x 15 IC
- Slow Squat x 20 IC
- Burpees x 10 OYO
Mosey to the benches in front of the school:
- Step Ups x 15
- Dips x 15
- Decline Merkins x 15
- Repeat
Plank-o-rama, including Mission Impossible. Then 10 Merkins on Q’s count.
Mosey a little farther over in the parking lot for the Triple Nickel:
- Sprint across the parking lot and do Jump Squats x 5
- Sprint back and do Hand Release Merkins x 5
- Do this 5 times
Mosey to the back of the school and grab a boulder:
- Bicep Curls x 20
- Shoulder Presses x 20
- CDDs x 20
- Front Arm Raises x 20
- CDDs x 20
- Burpees x 10
Put the boulders back and mosey up the school for some Semi-Gloss a/k/a Peoples Chair – 40 Shoulder Raises
Partner up for Partner Merkins x 10 (that’s 55 for those of you keeping score at home).
Purple Haze Q
Run to the Yellow Rose parking lot. Stay with your same partner. Perform called exercise then split and run in opposite directions along the loop around the Touchstone Shopping Center…~6/10ths of a mile. When you meet in the back along Bevington, perform same called exercise, then keep running back to the launch point.
- Loop 1 – Squats x 20
- Loop 2 (partners run in opposite direction from 1st run) – Jumping Lunges x 20
Line up along the curb in the parking lot for more running:
- Suicides – sprint to 1st line and back, 2nd line and back, far curb and back.
- Lunge walk to 1st line then sprint it out to far curb.
- Backward lunge walk to 1st line then backwards run to launch curb.
- Bear crawl to 1st line then sprint it out to far curb.
- Backward bear crawl to 1st line then backwards run to launch curb.
Time for one more loop run.
- Loop 3 – Bear Squats x 30
Circle up in the Touchstone parking lot.
- The Spackler x 10 IC
- COT
Moleskin
The Gentleman Q treated the Pax poorly throughout his 30 minutes. It was seemingly continuous motion push-o-rama…heavy on the merkins and CDDs. Our upper bodies got all blown up.
After too much time stirring up the asbestos in his attic during his move, Radar apparently has black lung. It started during the COP and continued all around…hacking cough, hocking up mucus and spitting loogies all over the school grounds. Poor kids come Monday. Kept it up at the shopping center too…although his mucus is clearly not even top 10 in the most disgusting things in the Yellow Rose lot.
Speaking of the parking lot, we were forced to keep our voices down during the suicides, etc there. At the far curb, two guys fast asleep in their car. Strong night apparently. Radar and Spackler began to reminisce…going back to many mornings seeing the sunrise from the parking lot of the Yellow Rose. #GoodTimes
Still clawing my eyes out after Loop 3. Semi-Gloss went shirtless. YHC’s hoping for a mild summer.
Solid group of men out there this morning. Another strong Q from Mermaid…thanks for stepping up at DZ. Thanks to Ribeye for his first site visit and a big welcome to @F3Crappie from Columbia.
Announcements
- Men, sign up for Church On The Street. Great volunteer opportunity. Eye-opening experience. See the weekly e-mail for the link.
- NEXT SATURDAY – 1 YEAR ANNIVERSARY OF DAY ZERO. OLYMPUS AND THE ROCK ARE CONVERGING IN. RADAR AND PURPLE HAZE ON Q. FUNBAGS AND SUPERSETS? WHO KNOWS? COME FIND OUT…START YOUR MEMORIAL DAY WEEKEND WITH US!
A51 Century Club
The shovel flag was planted firmly into the soil at SCMS for another installment of #F3DeathValley. During some good-natured Twitter banter last night, the Q mentioned #CenturyClub. Here’s what it meant:
The Thang
Little baby jog around the parking lot while a few stragglers made their way in. Circle up in the parking lot for COP:
- 25 IC SSHs
- 25 IC Merkins
- 25 Slow Squats
- 25 IC Mountain Climbers
Run down the bleachers between the baseball fields for some pain stations:
- 25 Supine Pullups
- 25 Incline Merkins
- 25 Bear Squats (crowd favorite)
- 25 Decline Merkins
Some plank work…RAH, RLH, LAH, LLH…10 more Merkins OYO.
Run over to the football field. Find a partner (size does not matter) and line up on the goal line:
- 100s – Partner A does Jump Squats; Partner B sprints 100 yds & back; Flapjack until a 100 total reps are completed by team
- 25 IC Flutter Kicks; AYG sprint 100 yards
- 25 IC Freddie Mercury (5 slow, 5 fast, 5 slow, 5 fast, 5 slow); AYG sprint 100 yards
- 25 IC Dollies; AYG sprint 100 yards
- 25 IC LBCs; AYG sprint 100 yards
- 100s – Partner A does Merkins; Partner B sprints 100 yds & back; Flapjack until a 100 total reps are completed by team
- 25 yard Bear Crawl
- 25 yard Broad Jump
- 25 yard Backward Bear Crawl
- 25 yard Lunge Walk
- Pax choice…100s with Burpees or 10×10 (10 burpees a minute for 10 minutes). Pax (well Stagecoach) chose 10×10.
Run a cool down lap around the track and then up to the parking lot for COT.
Moleskin
The Pax listing at DV always reads like a Who’s Who of Area 51. So the nerves always run a little higher for the Q here. These guys are serious, as evidenced by a text message from a Brit that said “Rubbish” after YHC soft committed to the pre-KB workout. That same Brit accused YHC of fartsacking for showing up at 0515 for the last couple of sets of the KB. Plenty of guys at the pre-KB…couldn’t remember them all so no one got credit above…but sound off in the comments if you have some strong desire to be noticed for your brute strength. YHC will note that Splinter was there for pre-KB but had to leave before the workout because his M has running club on Wednesday…sounds like an excuse to me after he got the easy #Weinke banter going on Twitter last night. YHC wonders if his M is as delicate with her running shoes as he is with his. Also there early was Radar, doing weird things with his foam roller, a tennis ball and YHC’s rolling stick. Spackler joined in on that too and now YHC has to buy a new rolling stick.
We did COP at the front of the parking lot right at the entrance. Mall Cop, suffering from intestinal non-compliance this morning, came barreling in late and almost took out a few Pax. Think he had to swerve off in the grass for a bit…but it enabled him to show off the impeccable handling and off road capabilities of his new Subaru. Was he wearing #Birkenstocks too?
The Bear Squats were a crowd favorite…not just good for a Saturday night but also a Wednesday morning. If you can get past how they look, they do give the quads a good stinging. During the pain stations, YHC also heard complaints about low heart rates. So we fixed that once we got to the football field with the 100s and sprints. What soccer guys lack in manliness they compensate for with speed. Also, YHC found out that Sussudio is one fast old guy. #Respect
The 10×10 was fun as always. A tough choice between that or the 100s with burpees. Stagecoach spoke for the Pax and chose 10×10…which was probably wise, as it is never very fun to do burpees and then have to sprint. Busch did LBCs waiting for the next minute to start. On the last set, Mermaid showed off with his patented double-press, double-jump burpees. Spackler maybe did 10 burpees during the entire 10 minutes.
All the Pax worked hard this morning. There were no 10 counts. Strong effort indeed. Always a pleasure to lead this group…thanks for the opportunity Stagecoach.
Announcements
- F3Dads coming in June. Look for announcements from Header.
- Sign up for F3Golf
- Find a 3rdF near you and go. #F3Aftermath meets each Wednesday after DV at the Piper Glen Starbucks
Chelms Birthday Bash
(Posted on behalf of Mermaid)
Chelms turned 49 this week. After disclaimer was given, Chelms was presented with a custom F3 emblazened brick paver for his bday present. Then the party started.
Thang:
Mosey up past school to 51 and cross at south end of shopping center
Circle up in parking lot
COP
SSH x49 (IC)
Burpee Tabata
49 seconds burpees/11 seconds rest
Repeat 3x for 4 minute tabata
49 LBC OYO
Mosey to Palatine Hill
Triple Nickel
Run up hill. 5x merkin (Abacus called)
Run down hill. 5x squat (Chelms called): 1 rep
5 reps
Plank to wait for PAX to finish
Plank-o-rama: RAH/LAH/Swap/6 inches/9 count/Regular/9 count/6 inches/9 count/regular/9 count
(4-9 counts)
Mosey to Jack-in-the-Box parking lot
49 LBC OYO
Mosey to front of school picnic tables
3 exercise set: 15xstep-up/19xdip/15xderkin (49 total)
Plank
Repeat
Mosey to entrance for Ramp/Wall-Walk/Step set
Split into 3 groups
Wall walk down wall
Broad jump up ramp
Bear crawl back down to stairs
Plank-o-rama: approx 90 seconds plank work with 9 counts with 10 merkin at end
Mosey to lower lot
Baby Beast
Start with 3x called exercise
Run to 2nd light/3x called exercise (rd 1/ rd 2 and 3 to 1st light)
Run back to start/ 3x called exercise
1-Burpee
2-Double Double Burpee (2 press/2 jump)
3-Chelms called: 49 Dollies (IC)
Partner Merkins
Plank while partner does merkins/ 1:1 through 10:10
55 per partner
49 Squat (OYO)
All you got to launch lot for Mary (100 yard sprint)
Bicycle x20 (IC)
Flutter (Chelms call) x20 (IC)
10 Burpees OYO
Moleskin:
An enjoyable party to celebrate Chelms 49th. He was given the option to hand off the birthday brick at any time, but, to my knowledge, chose not to. Strong work. YHC appreciates the leadership that Chelms provides at #F3Centurion and felt privileged to throw the party. Solid group of men out there this morning. Good work by all PAX. 1.8 miles total run. YHC smoked at end of 45 minutes. Had trouble calling Mary cadence and trying to suck wind at the same time. Truly a pleasure and blessing to lead a fine group this morning. YHC took us out in BOM.
Announcements:
•A51 Tutoring. Champagne and Frasier are seeking interested PAX for fall 2014 tutoring at a S. Charlotte school TBD. Contact Champagne if interested: bdbriggs@gmail.com. Looking for 15-20 PAX.
•Bike Ride. Bring your 2.0’s to Francis Beatty Park June 14th from 0800-1200 for a ride. Check website for additional information.
•3rd F: The Stand at Panera at Carmel Corners. Purple Haze and Champagne on Q. Every Friday. Started a new book today: How God Makes Men. All welcome. Come with or without book.
Nothing Fancy
— Posted on behalf of Mermaid
Inclement weather mostly held off. On the lookout for lightning. A little bit of rain made for really nice conditions. KB group (Spackler, Champagne, Abacus, PHaze) sat in car and watched lightning rather than swing the iron. Smart move gentlemen. Many more KB opportunities await.
Thang:
Mosey around entire church back to launch point with a stop at 3/4 mark for COP under entrance cover:
COP
10 burpees OYO
Merkin x20 in cadence
Mountain climber x25 in cadence
10 burpees OYO
Mosey to hill at soccer fields
Triple Nickel
Merkin (5 regular at top/5 wide at bottom/5x)
Plank to wait for PAX
Plank-o-rama: RAH/RLH/Swap/6 inches/10 count/5 merkin
Mosey to long parking lot in front of building
Partner up
Partner run exchanges
Partner 1 run to 5th island while partner 2 does called exercise
Flapjack to called number
1-120 merkin
2-60 burpees
Mosey to rock pile
Grab a good size rock
30 rock squat (IC)
Bicep curl x20 (IC)
Shoulder press x20 (IC)
Carolina Dry Dock x20 (IC)
Shoulder press x20 (IC)
Carolina Dry Dock x20 (IC)
Bicep curl x20 (IC)
20 rock squat (IC)
Drop rock at pile
10 count to recover
Mosey to pavilion
People’s Chair: Arms out front/20 count/Air Press x60
3 exercise set: Step up/Dip/Derkin X 15
Mosey to soccer field hill
Hill run tabata
60 seconds up and down/20 seconds rest x3 (4 minute total): Sprint up/Mosey back down
Mosey to launch lot for Mary
Heals to Heaven x15 (IC)
Bicycle x30
10 burpees OYO
Moleskin:
KB group slightly reluctant after sitting and watching the lightning show for 30 minutes rather than getting massive through KB work. Agreed to head out and be on lookout for lightning. Plan was to go as long as it was safe. No reason to put anyone in danger. YHC made sure to mention the disclaimer. We got lucky and were dealt a little bit of rain and a lot of humidity. Great conditions for a workout that kept us on the move. 2.2 miles total run. Plenty of burpees and merkins, YHC favorites. Spackler, at one point, indicated that we should pick up the run pace, but YHC not nearly the running man that Spackler is. Hence, merkins and burpees. Great work by all PAX out there today. Very strong hill work by Cane, Spackler, Abacus, Purple Haze. As always, a pleasure and a blessing to be able to lead a fine group of men. YHC took group out in BOM.
Announcements:
•Sign up for F3 golf. Visit the website or check the weekly email for the links. Do it now if you can make it.
•New moderate workout starts tomorrow at Matthews Elementary. Peak 51.
#F3TheStand: NEW BOOK “How God Makes Men”
#F3TheStand launches into a new book beginning this Friday. The book is titled “How God Makes Men” and it was written by Patrick Morley, who also wrote “Man in The Mirror”. Here is a description of the book and a brief chapter outline:
“How God Makes Men” takes ten epic stories of men from the Bible and explores ten principles, based on failures and successes, that show how God works in a man’s life to help him become the man God created him to be.
Chapter 1 – Abraham and the principle of believing God anyway
Chapter 2 – Joseph and the principle of the greater good
Chapter 3 – Moses and the principle of personal transformation
Chapter 4 – Gideon and the principle of the unexpected leader
Chapter 5 – David and the principle of correction
Chapter 6 – Solomon and the principle of success that matters
Chapter 7 – Nehemiah and the principle of the passionate calling
Chapter 8 – Job and the principle of suffering for no apparent reason
Chapter 9 – Peter and the principle of making disciples
Chapter 10 – Paul and the principle of a surrendered life
Ahead of us are the stories of 10 fascinating men from the Bible and how God used circumstances in each of their lives to shape them through these proven principles. Our discussion and fellowship as we gather together after our time in the gloom will uplifting. Make plans to join us each week. If you can’t make it each week…come as often as you can. We meet at 0630 in the Panera at Carmel/51, following #F3Centurion.
Here are some links for the book:
http://www.amazon.com/How-God-Makes-Men-Principles/dp/1601424620
http://www.barnesandnoble.com/w/how-god-makes-men-patrick-morley/1114701364?ean=9781601424624
We look forward to seeing you!
Champagne and Purple Haze
The Asterisk
8 men showed up to the McAlpine Proving Grounds for another #F3DayZero Challenge…but this time it was different. The list was different; the music was most certainly different…this was the Partner Edition. You and your partner vs the list. You and your partner vs the other teams. We did the exercises and took a 1/3 mile lap in between. Sometimes you were with your partner…other times you were running while your partner did his share of the reps. Here’s the list:
- Partner merkins x 20 (that’s 210 per person)
- Partner jump squats x 20
- Ski Abs 200 total
- Partner Carolina Dry Docks x 20
- Calf Raises 300 total
- Dollies 300 total
- Backwards Bear Crawls up hill 30 total
- Partner Deep Squats x 20
- LBCs 300 total
- Sandbag Presses 100 total
- Partner Knee Tucks x 20
- Mountain Climbers 300 total
- Partner Diamond Merkins x 10 (that’s 55 per person)
- Lunges 100 each leg
- Russian Twists 300 total
- Partner Burpees x 15 (that’s 120 per person)
After much explanation of the list and of how the Partner exercises worked, there was still confusion at the start. Splinter and Frasier, who won* the Partner Challenge by a few backwards bear crawls, totally bungled the beginning and it remains in question as to whether they completed all the reps required. Regardless, they didn’t do them correctly, how the 2nd place did them. And so, their victory will remain forever marked by the asterisk.
But still Splinter took advantage of the free coffee to the winners offer and had YHC buy his M’s $4 coffee while he ordered himself a $1.50 decaf on his own dime. Not sure how he slept last night.
Long Distance showed strong during the Challenge after his long hiatus. Tiger Rag was full of his normal, uh, banter, threatening refusenik from the onset and calling others’ form into question halfway into the Partner Merkins. Stagecoach and Harley went about their business from beginning to end.
After Radar’s disclaimer that he did not have a playlist and that we would be shuffling through his songs and that some of them could have offensive lyrics, he hit play and the very first song was Barry Mannilow: Live from Mandalay Bay…yes very offensive…he blamed his M…but sang Copacabana under his breath for the duration of the workout. TR gave up his time to fast forward through some of the other questionable music choices that came up…thank you TR.
YHC’s partner and co-site Q worked hard but, when not singing, spent most of the hour encouraging YHC, in his own special way. YHC heard things like “C’mon Haze, you’re killing me here” and “How does it feel to be costing us victory?” Then he skipped out on the coffeeteria, leaving it to YHC to take out a loan to buy Splinter’s M’s white chocolate latte with a peppermint twist.
The Partner Challenge was hard…but a lot of fun. There’ll be some tweaks…but it will certainly return. Next time find a partner and come out!
Announcements
- Sign up for F3 Golf men. Don’t delay. Do it now.
- New moderate intensity workout launches Thursday in Matthews.
Fast Twitch Muscles
13 men chose this morning to be awesome and posted at #F3FastTwitch. Here’s the work we did this morning:
The Thang
A little baby jog for a couple of laps around the cars (just to take multiple looks at Spack’s new FX4 pickup truck) with some high knees and butt kicks thrown in to warm up the legs. Then a mosey to the teacher’s lot in front of the school for COP.
- Side straddle hops – 25, in cadence
- Imperial walkers – 20, in cadence
- Mountain climbers – 20, in cadence
Enough of that so we took off at brisk pace from the school down Woodfox to Rounding Run, stopping at one of YHC’s favorite hills on Rising Meadow. Two lines at the bottom light post for hill sprint intervals to the light post atop the hill.
- 2 hill sprints at 50%-60%, mosey back down
- 8 hill sprints at all you got, mosey back down
- 2 hill sprints at 50%-60%, mosey back down
We gathered ourselves for the run up to Raintree Lane. Stopped there for a brief plank-o-rama. From there, we ran a solid pace to the first street sign on Willow Point. Here’s what we did on Willow Point:
- Sprint to first street sign, plank – 15 merkins, in cadence
- Sprint to second street sign, plank – 15 wide-arm merkins, in cadence
- Sprint to third street sign, on your six – 20 flutter kicks, in cadence
- Sprint to dead end, on your six – 25 dollies, in cadence
Mosey through the blockades and line up for Indian Run from behind the Arbo Walmart back towards home base. Along the way, we made a stop at the grassy knoll on 51 between Serendipity and Strawberry.
- 11s – backwards run up the hill, jump squats at the top, merkins at the bottom (10-1, 9-2, 8-3,,,,,1-10)
- Jacob’s Ladder – 7 times up (forwards this time) with increasing burpees at the top
- Chair plank while everyone finished.
Solid pace run back to the SCMS bus parking lot. Circle up for a couple minutes of Mary.
- Little baby crunches – 20, in cadence
- Reverse crunches – 20, in cadence
Done. COT.
Moleskin
As stated in the pre-game disclaimer, YHC is not a professional. However, YHC does have access to the world wide web. The #F3FastTwitch muscles are built for explosive strength and optimum athletic performance. Today’s workout was meant to work on those muscles.
Hills sprints are always a crowd pleaser. 8 all you got up the Rising Meadow 50 yard hill definitely got the legs firing. Gummy claimed the distance between the light posts got longer each time. Spackler’s time check after each mosey down to the bottom didn’t help morale.
The all you got sprints on the flats at Willow Point were different but still worked on our explosion. At the dead end, FT FNG Horsehead brought forth another explosion, unleashing an unwelcomed spirit on the Pax. Smelled like he ate a ‘possum biscuit before the workout. Total Q failure, in that YHC had us at the dead end, with no way out except to meander through the fog. Lightheaded, we pressed on for the Indian Run.
With old 45 minute time limit, we would have pressed on towards the school. But the full hour brings forth more options for pain. The 11 times backwards run up the grassy knoll with jump squats at the top…complete fast twitch muscle combustion. Although about half-way through, the burn went away, as complete numbness set in. Still we had enough time for a Jacob’s Ladder. Chelms complained.
Afterwards, some of us gushed over Spackler’s new FX4 bad in black pickup truck. It’s got a pretty big bed for hauling stuff, so keep that in mind Pax. Spack (33) said it was his mid-life crisis…but, sadly, he’s probably already well into his 2nd half.
Welcome to site FNGs Horsehead and Prohibition. Solid work by all. Thanks for the opportunity to lead such a strong group. #F3FastTwitch remains the elite Tuesday workout.
Announcements
New Thursday morning moderate intensity workout launching May 1 in Matthews. Slim Fast and Geraldo are the site Qs. Start EH’ing.
Pre-Game Jitters
(Posted on behalf of Iron Horse)
14 men joined the pre-game warm-up before the Final Four – – YHC’s mighty Badgers still in the hunt…..those pre-game jitters causing a bit of over-engineering of the first half of the Q.
The Thang:
COP Warm-up:
Slow mosey around the track – stopping occasionally for various exercises….something along these lines
1. 8 Burpees OYO
2. 16 SSH IC
3. 8 burpees OYO
4. 16 IW IC
5. 8 burpees OYO
6. 16 groiners
7. 8 burpees OYO
Stop at Basketball Court:
1. Gasser to loosen up: free throw line, half court, free throw line, end line
2. Basketball relay:
2 Teams
One guy does 5 BBall merkins, each arm…then dribbles down and makes 3 shots, then 5 BBall merkins each side…then dribble back
While waiting, the others on the team the others on the team are continuously working through the following progression
– 16 Dolly
– 16 LBC
– 16 Flutter
– 16 merkins
– 16 squats
Good humor here as the combination of merkins and an overinflated basketball had the pax shooting 12% from the field.
Mosey to center of field and pair up for the Final Four – 4 Corners: (this is where the pre-game jitters and a few glasses of wine created an somewhat overly complicated Weinke – – apologies to the pax).
P1 stays in center doing rounds of 8 burpees, 8 squats, 8 merkins, 8 louganis
While P2 runs to corner of field and performs designated exercises:
· Corner 1: 16 CDD, 16 LBC
· Corner 2: 8 pull-up, 8 jump squat
· Corner 3: 16 wide merkins, 16 dolly
· Corner 4: 8 diamond merkin, 8 lunge, each leg
[Hand off Q to Sweetness]
Grab a rock of appropriate size and circle up
2 rounds of:
· Overhead press 20x
· Curls 20x
· Low Slow Squats 20x
· Side Tri-Rise 20x (10 each side)
Return the rocks and partner up:
Pair-up (5x)
P1: 100 yd suicide
P2: performs exercise until P1 returns, then flapjack.
5 rounds through:
1. Mountain Climbers
2. Squats
3. Merkins
4. Groiners
5. LBC
Group Sprints: (3 rounds, down and back)
P1: sprint 100 yds
P2: starts when P1 reaches other end
Mosey around track back to Parking Lot.
Moleskin:
Fantastic weather this morning. Hard to stay focused in the hours before Frank-the-Tank Kaminsky and the mighty Badgers put a crushing on Kentucky. The level of chatter rising above mere mumble indicated too low an intensity on the first half of the workout (we’ll be sure to fix that next time), but Sweetness ended strong with the suicides and sprints for his virgin Q.
Announcements:
Some last minute subs still needed for the MudRun.
Sure to repeat before the BRR so sound off if you’re interested in either.
Let’s Get Ready To Rumble
Escargot planted the shovel flag and 25 men launched into another #F3Centurion workout. Runstopper joined us at the COP parking lot to make 26. YHC welcomed the Pax to the Fight of the Century.
The Thang
Circle up in the COP lot:
- 25 (IC) SSHs
- 25 (IC) Merkins
- 25 (IC) Slow Squats
- 25 (IC) Mountain Climbers
Run to the front of the school and find a spot at the picnic tables:
- 25 Left Leg Step Up Squats
- 25 Decline Merkins
- 25 Right Leg Step Up Squats
- 25 Incline Merkins
Plank – RAH, RLH, LAH, LLH, Mission Impossible for 2 10 counts
- 25 Left Leg Step Up Squats
- 25 Tricep Dips
- 25 Right Leg Step Up Squats
- 25 Merkins
Plank – Obligatory Runstopper Q-Jack for RAO, LAO & Mission Impossible – RLH, LLH
Run to the rock pile. Pick out something your momma would be proud to see you with:
- 25 Behind the Head Tricep Extensions
- 25 Bicep Curls
- 25 Shoulder Presses
- 25 CDDs
Return your rock and line up in the parking lot, even with the football field:
- 100 yard dash to end
- 100 yard dash back
Mosey to a spot in the student parking lot and circle up for some Mary:
- 25 (IC) Flutter Kicks
- 25 (IC) Freddie Mercury – 5 slow, 5 fast, 5 slow, 5 fast, 5 slow
- 25 (IC) Dollies
- 25 (IC) LBCs
Run back to the COP lot and circle up for the last round:
- 10 x 10 – 10 burpees a minute for 10 minutes
Mosey back to start for COT. Thanks to Mermaid for the solid send-off.
Moleskin
Warm temperatures bring out the Pax. And #F3Centurion always has a solid group of men. Everyone pushed it hard in the Fight of the Century, during all our sessions of 100s. It was an honor to lead this morning.
Runstopper came in late and got lucky that YHC went to the usual COP parking lot. He parked there and joined us. Guess he had to jog back to his car…so we’ll call him even with the rest of the Pax.
Not a lot of chatter out there this morning, as the Pax were mostly business. Popping out 50 merkins from the outset will get you in that frame of mind. A lot of speedsters in the Pax during the 100 yard dashes. 10 burpees a minute for 10 minutes always sucks…never gets easier.
Welcome to FNG Teddy (T. Graham). Fraiser EH’d him for 3 months and he finally gave in. Great to have you brother…keep coming out. Men, keep relentlessly EH’ing.
Announcements
Need another MudRun replacement.
Need BRR alternates.
Service opportunity with kids at Colonel Beatty Park this Saturday at 9AM.
Immediately following Centurion every Friday, we have a 3rdF group, #F3TheStand, that meets at the Panera. Take the opportunity to join us.