Parking lot started filling up and I confirmed I was the Q for Cottontail and off we went. Mosey around the track for a quick warm up lap and circle back up in parking lot.
COP:
22 x SSH
22 x IW
11 x Merkins
The Thang:
Start off running a lap as a group around the AO with several stops for some pain stations. Start with a plank walk down the curb in front of the high school then head down Pleasant Hill Drive. Halfway down perform 22 squats. Over to the tennis shelter for 44 dips. Run down to the front of the church for 11 V-ups, then follow the parking lot around the church. Once on the backside 22 monkey humpers, then down the road on the back of the church. First round attempt 22 merkins at each of the speed humps, then audible to 11 the following rounds. Once you get back to Covenant Church Lane perform 44 LBCs. This is one lap. Each PAX repeat 2 more laps on their own.
Once 3 laps completed head back to the cars and circle up.
COM:
11 x right can opener
11 x left can opener
22 x rosalita
11 x V-ups
Moleskin:
We did multiples of 22 for each exercise in honor of Michael Phelps’ record 22 gold medals. And it kept the back blast easier to write so I could remember the numbers. Spackler wanted me to make the point that Semi-Gloss didn’t do the exercises, but I actually heard SG was up until at least 1 am drinking bourbon and sexting Spackler, so I’m impressed that he even made it out. And I am thinking he was deflecting the write up from himself. I was disappointed Semi didn’t wear a speedo like Hairball wanted him to. Orange Whip ran an extra lap to make the rest of us feel old and slow, and thanks Marlin for volunteering to go look for him. Or were you trying to avoid Mary? We got in 2.64 miles, which is a little less than I planned. Spackler, WD and Semi were all worried we were going to run, but they finished before me so I assume it wasn’t too far. As usual a lot of mumble chatter so Orange Whip helped keep count for me. I am thinking most of the men have ADD. And it was interesting the run down Pleasant Hill Drive got shorter every time, and I heard that was Spackler’s doing. I am not surprised. I hope everyone enjoyed and thanks Horsehead for letting me lead.
Announcements:
Rock is converging tomorrow at Randolph Middle to help get tuition down for Gummy and Hopper’s kids.
14 pax decided soccer arms aren’t sexy (cough….. Devil’s Turn…… cough) and therefore showed up to Stonecrest for this week’s episode of Rebel Yell. Pain was distributed as follows:
The Thang
Mosey to parking lot in front of Smoke for COP:
SSH x 20
IW x 20
Merkins x 15
Supermans x 25
4 Corners – at each corner do:
5 squats
5 merkins
5 lunges each leg
10 LBCs
3 rounds of this. Fahvra and Rachel overachieved for 4 rounds.
Mosey down the Murderhorn to the rockpile. Pick a nice, friendly-looking rock that you don’t mind moseying with. Head up to the covered area next to the pool. Partner up. P1 does 20 step-ups with the rock pressed over his head, P2 does LBCs. 2 rounds of this. Several pax regretted their choice of rock around this time. Mosey to the bottom of the pool parking lot.
Round 1: P1 runs to playground and does 10 pull-ups. P2 does squats with rock.
Round 2: P1 bear crawls to end of parking lot. P2 does curls.
Round 3: P1 lunge walks to end of lot. P2 does overhead presses.
Round 4: Didn’t have time. Was going to be backwards bear crawl. Pax not unhappy.
Mosey back up the ‘horn and back to launch. El finito.
Skinny
Everyone pushed hard this morning. Fahvra, Rachel, and Heartbreaker set the pace on the 4 corners. Great job, also, by Torpedo. Big man is getting faster. He’s looking for a BRR team if anyone has a spot. 777’s was smart enough not to wear his Michigan hat this go-round #dontangertheQ. Good to see Tuna join us from Club Wed #slummin’. T-claps to Van Pelt for running in.
Thanks to HB and Strawberry for giving me the honor to lead.
Pool party August 20th
Convergence this Saturday with a service angle – check the email
Convergence on September 13th for Bounty Hunter’s brother who is about to be deployed
Christmas party December 2nd at Firestone CC.
13 mostly regulars gathered at CCHS for some work. Madam Tussuad had contacted YHC about meeting half-way and doing a mini-convergence. Since it was his party, the men of Centurion had to bring a gift (more below).
The Thang:
COP – SSH x10, Mtn Climbers X10, Slow Squat X10, Merkins X10
Mosey over to edge of parking lot and each man grab one of our prized pavers. Jog the 1.5 miles to the greenway entrance to meet up with the PAX from the Brave. I was sure they had twenty men but must have been double vision – MT reported 10 showed up.
COP (converged) – A member of each PAX meets in the center and each calls out an exercise
YHC/MT – Merkins/Stagger R and L and Partner balls to the wall X5 each
Margo/ (??) – Burpees and Partner decline merkins
Abacus/?? – Partner sit-ups X10 and Protractor
Hops/?? – Slow flutter and ??
Pulp Fiction/Cold Cuts (??) – Peter Parkers and 6 inch hold as long as you can (I think Bout Time and Mighty Might were only two to outlast the Q)
Sorry Brave PAX leaders – I couldn’t hear MT when he called out your name and it was too dark to see
Ball of man of the two PAX and then jog 1.5 miles back to CCHS with a stop for some Mary while the six catches up. Jail break from front of school to starting point for COT.
Naked Moleskin
This was an easy Q – jog a few miles and make other guys call cadence. I sent out a tweet to warn everyone we would run more than usual so complaints were limited. It was no fun carrying the pavers over to the greenway but at least our friends from the Brave had to carry them home #yourwelcome
Since MT called for this party, I figured the least we could do was bring gifts. I’m sure running up hill back to Ballantyne with a paver was fun. Let us know who carried two as I know you guys got all 13 pavers back safely. The workout flew by so I’d say a success. Great cadence by all the PAX, including Abacus who calls cadence better than almost anyone. Trained the younger brother well.
Paper Jam didn’t realize we would catch him as a traitor since he probably didn’t know about the convergence. Your welcome back anytime – 10 burpee penalty will absolve you of the sin.
I also notice Frasier has changed allegiances, at least for some weeks. I think we are too old and slow at Centurion and he needs a full hour workout. Margo and I are going to have to revisit our recruiting and workout plan – need to reinstitute more pre-runs.
Announcements – Rock converging at Randolph MS tomorrow and Area 51 pool party next week.
Thanks to Brillo for the great takeout.
Posted by Baracus on behalf of Lobsta Roll…
QIC arrived early as this was his virgin stop at the Charge. With no one in the lot until 5:27, QIC’s nerves were on edge….Was I at the right stop? Finally Baracus pulled in and all was good
Disclaimer given and we were off to the track.
After a ½ mile run, the PAX circled up on the field for this:
All while holding plank
Recover on your 6
After the warm up (lobsta roll style) we partnered up for a few sets of…well…read for yourself:
Round 1 –
Round 2 –
Round 3 –
Round 4 –
Round 5 –
What else do we have time for ?
Abs and awful – this is a trademarked phrase BTW
Star fish concept with 50 abs of choice at each corner of the end zone (abs) and a burpee ladder (20, 15, 10 & 5) in the middle (the awful)
What else do we have time for ?
Mosey to the stairs heading back towards the launch for 25 IC calf raises and 10 incline merkins
Repeat
What else do we have time for ?
Nothing!! Return to the launch
I was perplexed this morning as I pulled up and our parking lot was roped off, felt like someone had taken my seat at the lunch table, I cant park somewhere else, I thought this was assigned seeing. Anyway, the morning was muggy and we started off promptly at 530 with a hot lap around the lot to head over to our normal work out area, thank goodness:)
WU: 40SSH, 30 MC, 20 LBC’s, 10Merkins, 15 cotton pickers,
The thang: Run down the main sidewalk at a 9 min pace, stop 20 LBC (IC) Run/ 10 Diamond merkins, Run (30 American Hammers)
THE MAIN THANG: So staged in the far parking lot was 6 stations, 1 PLATE, 1 Kettle bell, 1 smash ball. Simple work in groups of 3, one runs the plate, one on the smash ball and one on the kettle bell.
Round 1: 120 Smash Balls and 120 Swings
Round 2: 50 Smash and Swings
Round 3: 30
Timing was tight so we had a brisk run to the front.
Moleskin: Morning was awesome, I believe we all got a good work out in judging by the sweat on everyone’s tee shirts, which would have made excellent rags. I think Damasucs and Gator shirts were holding about a gallon of sweat. I was impressed that Ole Macdonald was there this morning even though he worked till 1 am, NICE WORK! Flipper and landshark as always pushed the frond end of the pax. Dirty Bird, Rockwell, Flow and Biff continue to push themselves and show heart. Watching some of the longer timers bump up their levels, maybe they don’t realize it but the weights we are working are getting heavier so kudo’s to Shop and Posse. Das Boot and Stuffed Crust your just beasts. Popeye held back and supported my brother Doobie as he was working through some calf issues. That being said, I wanted to hand the computer to him so that he can give you some of his thoughts from someone who visits:
Doobie- This was my first time attending F3 . . . I was honestly nervous that I would make a total fool of myself. My health has degraded over the past year and I didn’t want to look bad in front of my friend that invited me (and was the leader today). As expected, I fell way behind almost immediately. The real shocker was when Popeye decided to fall back with me. To say that Popeye was an encouragement would be an understatement! He wouldn’t let me be negative about my poor performance. Instead he pushed me and designed exercises that I could do without hurting myself more than I already had! As someone who grew up without any strong male role models , I was super impressed with this group of guys who reminded me of exactly what Christ wanted the Church to do. . . bear one another’s burdens! Awesome!
Announcements:
F3 Sanctuary- Act Like Men by James Mcdonald 7:30 Wesley Chapel Thursdays @7:30
Another fine morning on the campus of Charlotte Christian. Yeti and Dollywood arrived fired up over some pod cast they listened to this morning about the rich schools getting richer while the medium class folks can’t afford college. Too early in the morning for politics…
Off we went. Mosey up the parking lot between the buildings for 20 derkins on the railing. Mosey around the track one time and do some COP. 20 SSH, 10 Merkins, 10 Peter Parker, 10 Parker Peter, 10 count 6″. line up on the goal line. Partner up – first two guys run to other goal line while everyone remaining does Merkins, two pax return and then two more run while everyone does sit-ups. Go down the line repeating Merkins then sit-ups, etc… Repeato twice.
Mosey down to bottom of grandma mtn. Keep partners. Partner one runs to playground for 10 pull-ups, 15 CDD, 20 lbc. P2 does squats until p1 returns. Flap jack. Repeat.
Mosey around track.
Mosey up stadium steps to press box. P1 does wall sits w air presses while P2 runs to playground for 10 pull-ups, 15 CDD, 20 lbcs. Flapjack, repeat.
Mosey back to parking lot for Mary.
Great morning gents! Off we went in the gloom when Ductwork came in hot as he continues to prep for the BRR. Everything was normal until we partnered up and ran to the other goal line. Stone Cold immediately pulled up lame. Thinking it was a hamstring – he started talking about his sac. Quickly clarifying something about a bursitis sac… Still not sure where that is! Normal dominance by Dollywood and the clicking ankle of Square Root this morning. Although pairing up w Puddin’ Pop was no joke. Overheard stone cold trying to EH Floaty for the BRR. Dude has only been coming to F3 a few weeks and already getting the hard sale from stone cold! Hammer and Smokey might be quiet on the course but they bring it every week! Great work everyone! Thankful to lead.
Sign up for pool party and see Joker or Puddin’ pop if you want to invest in kids once a month.
10 brave men got out of the fart sac this morning to get stronger.
The work went like this:
COP
30 SSH IC
15 Merkins IC
30 Mountain Climbers IC
30 Imperial Walkers IC
30 LBC IC
Mosey around the media at the front of the school. This time we stayed right at the front of the school for some sled work. We divided in two teams per sled of five. Sleds were loaded with 100 pounds.
First round 2 loops around the media, first guy started running/walking dragging the sled and the rest did 10 Merkins the ran to catch up with the sled guy and flip, repeat until the sled was dragged twice around the media.
Second round repeated the two loops but this time doing 15 Carolina Dry Docks.
Third round, two loops again but this time PAX did 5 Diamond Merkins before swapping.
Put the sleds away, partnered up in teams of 2, grabbed one 50 pound bag per team. Partner 1 ran with sand bag, partner 2 mosey with partner, never dropping the sand bag, at the first stop we did 20 Squats IC, switch sand bag carriers and resume mosey, second stop 20 Squats IC the switched again, Mosey again then 20 Alternating lunges IC switched carriers, mosey again 20 more alternating Lunges IC.
Mosey to the hill behind the baseball field, dropped the sand bags at the top of the hill, mosey to the bottom of the hill.
First exercise 100 Merkins per team, while partner one stays at the bottom of the hill partner two ran to the top and back to the bottom, the swap.
Second exercise 50 diamond merkins per team, Partner one stayed at the bottom while partner two ran to the top of the hill and did one sand bag burpee, then ran to the bottom and switch.
Grab bags and continue mosey to the hill behind the high school, lined up at the bottom of the hill with the sand bags and took turns doing bear crawls to the top of the hill and back down dragging the sand bag while partner two did some burpees.
Mosey with our sand bags back to the front of the school.
Did some Mary and then done
Moleskin:
Thank you for the opportunity to lead this great group of men, everyone worked out hard and walked away a little better than they were, what doesn’t kill you makes you stronger they said.
(Posted on behalf of Pebbles who dislocated his typing fingers during Foxhole Farmers Carry, but managed to pop them back into place during Fatcamp’s 4 miles. Glad to have you off BB IR bro)
12 PAX came to the ‘Hole eager to start their week off right; with Pebbles at the helm it was a sure thing. Here’s what went down (maybe, if I couldn’t remember, I made it up):
PAX count off by fours threes; each group line up behind the 3 biggest bells:
– 28kg (The Gray Monster)
– 28kg (The Heavy Metal)
– 36kg (The Liberty Bell)
First PAX in line one arm farmer carry down, other arm back, while remaining dudes do an exercise.
– Presses
– Swings
– Squats
– Cleans
Mosey with bells down towards the hillside of the school. Partner up.
P1: 2-bell farmers carry up the stairs and back.
P2: Push-Ups
Flip and Repeat until 100 team reps.
P1: 2-bell farmers carry up the stairs and back.
P2: LBCs
Flip and Repeat until 200 team reps.
P1: 2-bell farmers carry up the stairs and back.
P2: Carolina Dry Docks
Flip and Repeat until 200 team reps
The sweat was rolling pretty soon after the AMRAP warmup; personally I like the AMRAP warmup, gives everyone a chance to go from cold to warm at their own pace. #tclaps Pebbles. No sure about everyone else but YHC’s grip was toasted after all the carries. Everyone got a chance with the bigger bells in the single arm carries and some of us got stuck with them again in the two arm carry section. Tough to remember all the quality individual efforts, but here are a couple observations:
Soft Pretzel sprints faster with bells than most men do without. Very quick up and down the stairs.
Loogie continues to post consistently, despite missing one of his limbs due to shoulder injury. YHC will be posting at Fight Club in his honor this Friday.
Madamme T is a beast on the push-ups (#10,000) and the dry docks, pretty sure he was lapping several folks.
For the record, Flint did show up for both the pre-run and the main event. flintcommit == hardcommit. Well done.
Pebbles, thanks for leading a quality grip beatdown; good prep for any folks training for OCR (which should be all of us.)
Great turnout this morning at Devil’s Turn. 27 strong….biggest Pax I’ve seen out there…and we were still 1 down with my bald brother Honey Bee nursing an injury (careful where you step when reaching for a beer).
Blue Ridge is approaching and it is helping the numbers, but YHC is hoping we are creating runners out there who will stick with us beyond that race. Many have Ragnar and Kiawah coming up so keep on coming out for training.
The Thang:
For today’s route we hit #TheVillage. The nice 1.75 mile loop headed left on Bevington. It’s a nice change of pace from the hills and it’s always good to mix in some tempo runs. The plan was simple as always…run the 0.7 miles out to the start, hit the loop at your own pace, rinse and repeat until COT. The loop is good and smaller groups of PAX always seem to form so no one is out there alone.
Moleskin:
YHC has to apologize that I did not post a backblast for last week’s DT. Nothing crazy happened although we almost lost a first-time participant…luckily Pebbles found his way back. But he didn’t find his way back to DT this week.
So this week, I’m doing the BB right out of the gate…screw work. I’m in charge anyway so I can do what I want.
A big group this morning….I love seeing the numbers increase as we get closer to BRR. Lots of regulars coming out and people are getting faster and stronger by the week. The usual speedsters were out front this morning…Thin Mint and Bratwurst along with a few others I couldn’t see as they were too far ahead right out of the gate.
Fireman Ed started strong on the mosey this morning…he was feeling frisky. It must have been all that beer belly stretching he was doing before the run. Poking and rubbing your belly is apparently the key to speed.
Good to see Haggis back at DT post-vacation and post-zombie flu. Get well brother.
There were many others doing many awesome and hysterical things this morning. I just didn’t see them or hear them but I’m sure they happened. By the way…these backblasts are easier to write and make fun of people when there aren’t so many PAX. I’m not creative enough for 27 people.
Great work this morning guys and thanks for the opportunity to lead.
Announcements:
Palmetto 200 sign-ups are open. There are $50 ultra team discounts and $100 12 man team discounts. Frasier wants to make sure you have plenty of time to train.
Mountain goat tomorrow and Ghostrunner tonight.
The Thang
Moleskin
Big crowd out in the humid gloom this morning. Some (Mr. Bean) came hoping for miles and were left wanting more after we only covered 2.5. We kept the heart rate up with plenty of burpees instead. Goonie was quick to grab a little extra mileage as he sprinted to his car immediately following his turn in name-o-rama. Putting aside your terrible questionable choice of college to attend, I hope you made your tee time and definitely appreciate your coming out in spite of the tight schedule.
After finishing COP (and listening to Hops complain at length about #oldmanknees), the burpees were a fun way to start the morning. It’s worth noting here that the restaurant Smoke is no joke. YHC has not eaten there, but the delicious smells of smoking meat already emanating from the place before 5:30 made me think about coming back. Word has it that Loogie and Nard Dog were spotted after the workout tugging on the locked door and mumbling about brisket hash and pork belly bacon.
YHC received a number of thank yous from the PAX when the jump squat ladder was called. Nemo was out front pushing the pace and we had to rein him back a few times when he tried to keep going – nice work, young man!
The noise of the fountains (and the guy with the leaf blower) was rather deafening. It made the circuit work a bit more lonely/miserable but also drowned out the cries of the PAX for mercy. So, good and bad. Argonaut led the way with Outback, Squid, Hops and a few others close behind. Great work by all to push through (and not end up in the fountain), especially the FNGs. Bean is apparently over his recently acquired fear of wet grassy hills and killed the sprints. No injuries (that YHC is aware of) were reported. Others were killing it as well, but YHC had tunnel vision at that point so I’m not sure who they were.
A big welcome to our 4 FNGs. Great having you guys out. Come back.
T-claps to Argonuat for bringing out 2 more FNGs – dude is on a roll recently EHing left and right. If you haven’t EHed someone lately (or ever), give it a shot. Lots of guys out there who could use some F3 in their life. T-claps as well to Cheddar for the stellar marketing effort on Twitter yesterday. With a turnout of 23, I would say you succeeded. Thanks to you and Commish for a great site and for asking me to lead.
Announcements