Time to get started but a couple of the Pax are taking advantage of the park facilities and also testing the new HB2 restrictions. They finish just in time for Hair Band mile and warmup:
– SSH
– IW
– LSS
– Windmill
The Thang:
Indian run (medium pace) around Carolina Courts and to the other side of the soccer fields
Partner up for:
P1: Merkins
P2: Bear Crawl to stop sign and back
Flapjack for 80 merkins
P1: Squats
P2: Lunge walk to stop sign and back
Flapjack for 120 squats
P1: LBCs
P2: Crab walk to stop sign and back
Flapjack for 160 LBCs
Run back to parking lot with butt kickers, high knees, and finally backwards
Time for a picnic
Round 1 (at picnic tables)
20 Dips / 20 step ups each leg / 15 derkins / 100 jump ropes / run to Carlina Courts and back
Round 2
Same as round 1 but replace jump ropes with bonus step ups (everyone appreciated GJ for poking the bear on the step ups)
Mosey to parking lot for some merkin-plankin
Plank walk sideways to next parking line and do 2 merkins, next line and 4 merkins, up to 10 merkins – then reverse
Thought this would be relatively easy but arms were jelly toward the end
To the wall for 50, 75, and 100 air presses – just because
Finish with a bit of Mary (Dolly and Freddie Mercury)
Moleskin:
Good chatter and energy this morning and I appreciate the patience as YHC gets the hang of Qing. Most obvious examples when I forgot to start counting on the first cadence exercise then forgot to breathe once the counting started. I did sense a level of well-earned hate coming from the pax as they struggled their way through the crab walk – duly noted. I’ve also learned that my jump ropes are obviously defective as they work perfectly for some but others – not so much. Great work by all and thanks to Short Circuit for taking us out.
22 Cubs fans, still fired up from Jake Arrieta’s no-hitter vs the Reds last night, posted in the late April gloom with the threat of rain looming. No SF – Chelms? Scabby was actually on time, but tagged him as LIFO out of habit. Actually Jamboree and Philmont shared LIFO honors. Come to find out Centurion was Philmont’s 2nd choice after The Brave, but they left without him. That hurts Philmont….not really, and glad to have you join the Centurion pax brother.
Anyway, it started raining about 5:28, and after YHC shared Fire Marshall Bill’s temporary blindness story with the pax as part of the disclaimer, we took off for Cerberus or whatever the parking deck is called.
The Thang:
Run a few levels up and circle up for COP (this is when Jamboree and Philmont caught up).
Squat x 25 IC
H-R Merkin x 25 IC
IW x 25 IC
High Slow Flutter x 13? IC
Run to the far end of the deck, down the stairs and over to the natatorium lot for some unorthodox work.
Partner up.
P1 jogs down the hill and does backwards bearcrawl back up while P2 does jump squats. Flapjack.
P1 jogs down, backwards lunge walk up while P2 does flutters. Flapjack.
P1 jogs down, walkout merkins with a groiner chaser up the hill while P2 does CDD’s. Flapjack.
P1 jogs down, backwards run up while P2 holds squat position. Flapjack.
Enough of that silliness.
Jog to main school entrance.
P1 does jump ups on bench while P2 bearcrawls up ramp, 13 donkey kicks at top, lunge walk to stairs. Flapjack. Rinse & repeat.
Jog to launch lot for 8 1/2 MoM.
Slow Dolly x 13 IC (YHC testing the torn something or other in the hip – success)
LBC x 25 IC
Plank Wave (think that’s what it’s called) for several rounds
SSH x 49 IC
Done.
COT
Ye Olde Moleskine:
Great to be back at Centurion the last couple weeks off IR, and always love Q’ing the pax.
We’ll start at the end. The 49 SSH’s at the end were in honor of Chicago Cub Jake Arrieta (#49) tossing a no-no last night vs the Reds….a fact which no one except Brushback knew nor did any of the pax appreciate it. Where were you Haze?! #LETSGO
So Scabby actually arrived before a handful of other pax. Proud of you brother, but you’re always LIFO.
Philmont – Glad you found a workout this morning.
Pulp Fiction, during the Plank Wave while already struggling to figure out the pattern, decided he would do his own Ring of Fire or some such. Good humor….always something at Centurion.
Champagne, as is his custom and intrinsic hard-wiring, instructed YHC on the proper way to do a jump-up. I’m always learning brother. #coachable
T-claps to Utah and Cane for running in…..I know you wanted more hairburners Utah. Sorry to disappoint.
Dear Abby, War Baby of course, had never heard of Fire Marshall Bill nor the show “In Living Color”. Mercy, I’m old….but thankfully there were lots of R’s in the pax today. YHC has been WD just once…posted at the wrong workout. Not sure who was WD today – Checkpoint? Snowflake? But those 2 put many of us Non-R’s to shame out there. Good work men.
Good to see Mildew back at Centurion…maybe he’s been there all along…YHC hasn’t been.
Anyway, hope you men got your money’s worth. Thanks to Margo and Chelms for the honor of Q’ing.
Announcements:
F3 Dads at the Knights game – Sat, May 14th – signup by April 28th. YHC is HC.
F3 Dads camp again in August at Camp Thunderbird. Keep your eye out for signups. It’s a great time fellas, and remember your kids spell love – TIME.
Chelms and Margo recruiting for Q’s. Fire Marshall Bill is overdue, and he promises no blindness-inducing downpainments.
Thanks to McGee for his prayer and lifting YHC up.
GO CUBS!
Warmup:
30 SSH
20 Squats
15 Merkins
Run 5k through the neighborhood.
At mile 1: Stop at Sloppys house to do exercise with concrete pavers (30 lb each): 20 overhead press, 20 squats, 20 overhead press, 20 squats
At mile 2: wheelbarrow with partner for 100 yards
At mile 3: Indian run sprints to the finish
Mary: 30 LBC, 15 Rosalitas
Moleskin: It was great to have Beano join us from Raleigh while on a business trip. It was a great morning for a workout and except for Funny Farms run in with a hornet, all was pretty smooth.
Announcements: HFES Open Book 5k to support the school is May 14; Becky is taking a group hiking Sat at 7:30-4p.
Sloppy took us out.
So Friday is the Gear day right? But,, I didn’t have enough gear for 14 guys sooooooo improvise. Basic warm up 40 SSH, 30 MC, 20 LBC, 10 Merkins, 10 Merkins, 20 LBC’s
Mosey to the courtyard 15 Box jumps, 15 Dips, 15 Heels to heavens, a round of 14, 13, Mosey
Mosey to rock pile with a quick round of American hammers and Carolina DD
Grab a friend and in cadence 15 Curl to press, 15 LSS, 15 LBC, then a round of 12 then 8
Mosey to the round about and partner up P1 runs the loop P2 Supines, Squats, LBS, as a team partner to 100 Supines, 150 Squats, 200LBC;
Mosey on back with a quick stop of Merkins and American hammers just to hit the flag a 615
Moleskin:
Gained a great new addition today Uncle Rocky, he worked hard and killed it, the rest of the crew also put there work into the game plan. Frack muscled through some clear pain issues, meanwhile Popeye is elated that his PF is getting better. Had Heizman from IndianLand area, he was a welcome player to the table. Flipper and Land shark stepped up to their first cadence call without hesitation (nice job gentlemen). Great morning, too warm to wear the hoodie and as always honored to be part of this group. A group of men that desire to be better, to serve their families and be men.
Announcements: 5K run after commitment this Saturday in Wesley Chapel
Night with the Knights
Saturday May 14th
The Boys of Summer are taking the field and F3 Dads will be there in force on Saturday May 14th. Load up the 2.0s and head to BB&T Ballpark as we kick off the Summer of Sixteen! We have a large block of tickets reserved for the game against our cross-state rivals the Durham Bulls. Tickets are on sale now through April 28th! Don’t wait. This will sellout. Preblast and Purchase
I’ll keep this short:
1. Warm-up and stretching; mosey to the track
2. Ladder I-Pace/(Recovery): 200/(200) – 400/(400) – 800/(400) – 800/(400) – 400/(400) – 200/(200)
3. Cool-down and stretching
See you in the morning! Slim Fast
(Posted by Voodoo on behalf of Voodoo and Goon)
16 pax posted at Old Providence Elementary this past Saturday for what they thought would be a moderate beatdown by YHC and Goon. Fortunately for them, Goon didn’t bother bringing the “moderate.”
The Thang:
Goon leads:
Head to the baby track for a few laps with IC exercises mixed in: SSH, merkin and Imperial Walker with Q-jack by Mall Cop to slow the cadence down to human pace.
Grab the kettlebells and head to the nearest unlined field. Gently place the bells at the near end of the field and then mosey to mid-field for a COP consisting of:
a. Jack Webb from 5 merkins/20 air presses to 1 merkin/4 air presses
b. LBCs
c. Windmills (10 each direction)
d. Russian Twist
e. Freddie Mercury
f. Rosalita/Flutter
g. Protractor
Voodoo leads:
Partner up by bell size. P1 runs to the other end of the field and does 10 Russian twists while P2 does KB exercise. Flapjack.
a. Shoulder press (alternate sides as needed)
b. Swings (1H or 2H, alternate sides as needed)
c. High pulls (alternate sides as needed)
d. Snatches or cleans (alternate sides as needed)
Run to concessions stand for 5 step ups/10 dips/15 LBCs. Repeato x2 for 3 rounds.
Goon leads:
Mosey to the large field in the back for a mini-Beast (5 reps performed every 10 yards for 5 rounds), then mosey back to the start:
a. Cumberland County Viaduct L
b. Cumberland County Viaduct R
c. Low Slow Squats
d. Makhtar N’Diaye
Voodoo leads:
Mosey back to the school and Peoples’ Chair with 25 air presses IC
Mosey back to the near field for another round of KB exercises with your partner. Only changes are that P2 runs first and performs 15 LBCs at mid-field.
Gather the bells and head back to the launch lot for COT, where Goon took us out.
NMM:
> Apologies for the delay in getting this backblast posted. Work and work travel made it tough to get the time. Please comment below to the extent YHC has left anything out or mixed up any of the above.
> YHC has never attended or led a moderate boot camp, so I wasn’t sure what to expect. Since most workouts are you vs. you, “moderate” really is a relative term. YHC thought the workout was tough and everyone was pushing out there. Great work by the pax.
> Little known fact: Goon actually EH’d YHC way back in 2013. He showed up at my house on a Saturday morning smelling ripe and wearing workout gear. Based on his physique, YHC figured he’d been doing some aggressive yardwork (just kidding, Goon), but he said he’d actually been at a free boot camp with a group called F3. Intrigued, I showed up at Anvil a few weeks later and was introduced to Radar’s sandbags and the joy of hairburners. A few months later, when I was able to move my arms and legs again, I made my second post. As they say, the rest is history.
> Thanks to (original) Pele, Gullah and Ickey Shuffle for allowing Goon and YHC to Q. This was YHC’s first post to Ascent, although I’ve been to Olympus many times. It was good to join the pax and YHC appreciates Goon splitting the Q (and devising the whole workout).
On this special day where our dear Queen celebrates her 90th birthday time was no mans friend at Meathead this morning…
THE THANG
20 Swings plus 20 push ups. Repeat 18,16,14,12,10 and different push up formats.
20 alternating swings
Meat – 50 secs on and 10 seconds rest for two hands. 25 secs and switch for one handed swings.
1) Shoulders – snatch x 25 sec L R
2) Legs – t baggers
3) Core – swings
4) Back – elbow swings
5) arms – cleans
1 min rest
1) Shoulders – overhead press
2) Legs – goblet squats
3) Core – alt swings
4) Back – lawn mowers
5) arms – 45 degree hold
1 min rest
1) Shoulders – clean and press
2) Legs – good mornings
3) Core – full swings
4) Back – upright rows
5) arms – tri press on back
1 min rest
1) Shoulders – halos
2) Legs – lunges
3) Core – swings
4) Back – renegade rows
5) arms – curls
1 min rest
1) Shoulders – snatch x 25 sec L R
2) Legs – t baggers
3) Core – swings
4) Back – elbow swings
5) arms – cleans
Mary
Flutters with press x 15 cadence count
Louganis x 15
Feet to bells x 10 OYO
Mason twists x 15
COT
YE OLDE NAKEDE MOLESKINE
Not a lot of chat today mainly due to a tough old workout. The clock was not your friend today with long exercise periods and little rest. There was a lot of hacking up mucus especially from mine and Browns vicinity. 50 seconds is way longer than you’d think and all the lads got after it today just longing for the ipad to turn red. Yours truly had not worked out in a good ten days so it was good to get out and swing the bells and work up a sweat.
Busch was lured back out to Meathead by the “aroma of sweaty men” and there were three who were way sweatier than others: Turkey Leg, Fletch, and Witch Dr are attempting to revive the Meatrunner 2 mile pre run. Good job lads
Good solid crew today and I hope you got a good burn both in the lungs and the muscles.
Thanks to Busch for the send off and I appreciate the privilege of leading.
God Save the Queen!
What? Kenny Loggins? Is that the same guy who got married naked….in front of his kids. Weird. (true story…look it up).
But, Kenny also sang DangerZone…which is where Devil’s Turn happened to go this week. YHC was a late replacement for the Q, standing if for HB while he tapers for Big Sur. This also happened to be YHC’s first official Q (I’ve Q’d an SOBLSD, but never had to break out my phone, have people count off, stumble my way through saying how awesome it is to lead the PAX in a workout, and then write a backblast).
Last week’s pre-blast by HoneyBee was so stunningly elegant that I couldn’t replicate (and I also couldn’t post to the site until this afternoon – thank you wingman)…so I just hoped people would show up for the workout.
The Thang:
0500 – YHC shows up for his new pre-bootcamp workout before the run. HoneyBee joins after deciding all the running is giving him stick arms and he really wants to be built like The Rock. The massive pre-bootcamp consisted of 3 sets of Merkins and 3 sets of LBCs…I know…we are wild men to do so much before a run.
0515 – rest of the PAX shows up and we are off. Plan was to hit DangerZone which is Rea road north of Highway 51 for some 1 mile repeats. Wait…what highway? Yes…the Highway to the DangerZone (if I knew how to incorporate a link to Top Gun I would). Directions were given to stretch if you want (Haggis wasn’t there so no one did), and then take off at your own pace. Subtle nudging from YHC was to run 1 mile at “comfortably hard” pace and then 1 mile at “slower pace” and then repeat until time.
The Naked Moleskine
StrangeBrew all dressed in white (apparently he was going to a wedding this morning) showed up and stared at YHC and HoneyBee doing the warmup. “What’s this? The infamous pre-bootcamp”. When asked to join, an emphatic “no” was stated…and that was the end of the pre-bootcamp. And pretty much the last time we saw Brew as he had to leave a little early.
Hairball showed up after putting up a very strong time at Racefest and took off on a blistering pace. Running mid-6s on the out and sub-8s on the way back. Apparently he’s not sore from the hills at Racefest…nice job.
Bratwurst was running fast as usual, but his strava activity looks like he had the groovy Swift music still on his mind.
HoneyBee was “tapering” with a few miles in the low-7 range. Nice taper…he looks strong headed into Big Sur and we all know he’ll do his father-in-law proud and get him into Boston. #nopressure #dontfailyourwifesdad
Stumphugger was his normal upbeat and cheerful self. He regaled us with tales of tearing up both knees, hence the DangerZone name.
O’Tannenbaum, CheeseCurd, Utah, and Hannibal all put on strong showings today. Utah must have run extra credit as he was a little late to COT, but YHC was thankful he showed up and he didn’t lose anyone on the first Q.
Thanks to all who showed and allowed me to lead today. Another solid Devil’s Turn workout in the books.
22 men (a Peak 51 “peak”!!), including one FNG (Capri Sun) wanted to begin their day with some moseying and exercising so they came out to Peak 51. The disclaimer was given and we set out for the following.
Mosey around the front of Matthews Elementary School and circle up for COP
SSH x 20
IW x 20
Windmill x 10
Leave the parking lot and mosey to entrance of Greenway on Trade St. This stretch of greenway sits right up against some backyards so we used our quiet voices for cadence and chatter. If only our 2.0’s could have come along and seen how it is done!
Squats x 10 IC
Merkins x 10 IC
Flutter x 10 IC
Indian Run to the rocks and fountain on Greenway
Squats x 20 OYO
Incline Merkins x 20 OYO
Dips x 20 OYO
LBC x 20 OYO
Mosey to the corner of Clearbrook & Deercreek. Naturally at 5:45am everyone and their neighbor decided to leave for work which added an element to the next set of exercises. Maybe our quiet voices were not so quiet after all. Or we could have used our normal voices since it didn’t matter.
Squats x 10 IC
Wide Arm Merkins x 10 IC
Dolly x 10 IC
Mosey to Baucom Park
Squats x 20 OYO
Decline Merkins x 20 OYO
Dips x 20 OYO
Sit Ups x 20 OYO
Indian Run to FBC side parking lot
Squats x 10 IC
Diamond Merkins x 10 IC
Rosalita x 10 IC
Mosey over to the playground equipment for 2 rounds of
Pull Ups x 5
CDD x 10
LBC x 15
And that’s time. Great job by everyone out there. If you accomplish nothing else today, you have gotten in 2 miles running, 100 squats, 100 merkins and 130 reps of some ab work. Great to see some folks who have not been to Peak in a while.
Welcome to Capri Sun our FNG. Please come back.
Thanks to Slim Fast and Booyah for the company on the prerun. I certainly appreciated getting back out there for my normal Thursday ritual.
Lots of folks out there today, so chime in with any chatter I might have missed. It was an honor to lead and appreciate Slim Fast and Geraldo giving me the opportunity.
Kilowatt challenged everyone who wants to lead to step up!
Thanks to Smokey for the great send-out prayer!
Announcements:
15 Pax were out at Rebel Yell-awesome morning. Conditions were fantastic, and great group. Counts were deliberate – quality over quantity!
No FNGs, disclaimer given.
Circle up (cadence count):
-Bulgarian Ball Buster (15) (folks seemed to like that!), He-YA!
-SS Hop (15) (per Crab Cake’s request)
-Peter Parker (15)
-Imperial Squat Walker (15)
Around 2 parking lot berm/divider/tree/grass thingies in front of the theatre:
-High Knees THERE, side to side over, Backpedal BACK, side to side return (x3)
-Buttkicks THERE, side to side over, Bear Crawl BACK, side to side return (x3)
Mosey to Murderhorn:
-10 Burpees OYO upon arrival.
-Run to down to rock pile, but do 20 Lunges along the way.
-Pick a Lifting Rock – Cadence count, 15 Curls, 15 Shoulder, 15 Squat (x2 rounds)
-Run back up top but along the way 20 Broad Jumps & 30 Wide Arm Merkins
-Plank round up top.
-Mosey to Base, and get partner.
Partners:
-10 Decline Merkins off partner’s back, 10 Ab Throw Downs, run top of grass hill and back (x3 rounds)
-20 Hand slap Merkins
Individual, from middle of parking lot:
-5 Jump Squats, run to top of hill, 5 Carolina Dry Docks (x3 rounds)
Mary (cadence count, all x20):
-Fred Mercury
-LBC
-Rosalita
-Dolly
Announcements:
-F3 Dads/2.0 camp August-sign up open.
-Knights game 5/14, tix going fast deadline 4/28.
-Details on weekly and website.
Thanks to Wild Turkey for taking us out. Thanks all-beautiful morning and thanks for the effort!