16 PAX posted for another Centurion workout at Charlotte Catholic High School. No pre-KB today, but Jamboree did a pre-run. Disclaimer was given. QIC filling in for Hannibal who is under the weather. Chelms took the opportunity for birthday payback for the QIC. Quite literally, he re-gifted one of the custom F3 pavers given to him by QIC in celebration of his 49th birthday. QIC expressed thanks then asked him to carry it. Off we went.
Thang
Mosey up Walsh and around the block to upper entrance down to parking lot.
COP
SSH x 20 IC
MC x 20 IC
Merkin x 20 IC
Burpee x 10 OYO
Mosey back to launch lot
Sprints
Divide PAX into 2 groups. Group 1 lines up for 60 yard sprint. Group 2 follows when 1 is at halfway point. Short rest. Repeat x 7. Jump Squats x 20 OYO between 4 and 5 reps.
Plank-o-rama: RAH/LLH/Swap/RAF/LLH/Swap/6 inches/10-count x 2/Merkin x 10 IC
Mosey through campus across 51 to Jack In The Box parking lot
Mary
Heels to Heaven x 20 IC/6 inches/Flutter x 20 IC/6 inches/Dolly x 20 IC/Protractor
Mosey to Palatine Hill. SSH x 10 IC to wait for six.
Triple Nickel
Run to top of hill. 5 HRM. Run to bottom. 5 Jump Squat. 5 repetitions.
10 Burpees OYO
Mosey back up Palatine and run the ridge back down to the road. Continue mosey to Jack in The Box parking lot.
Merkin Set
Merkins to 10 in civilian cadence: regular/wide/stagger left/stagger right/diamond/plank/6 inches/10 count
Mosey back to campus to the rock pile. Grab a big rock.
Rock Set
Sets of 20 civilian cadence: Curls/Tri Extensions/Overhead Press. Drop rock.
Mosey back to launch lot.
Sprints
Same as above. 60 yards. 2 groups. Short rest. 6 reps.
Mary
Bicycle x 15 IC/6 inches/Flutter x 15 IC/6 inches/Heels to Heaven x 15
Moleskin
Co-site Q Chelms has been chattering about getting even with YHC for his birthday gifts since they were given. Today was his day. Told YHC he was no fun when he was asked to carry both. Pavers were passed around the PAX with all asking for a turn to carry. YHC always enjoys the group effort and willingness of F3 men to share the pain. Good call Chelms.
Goal today was to quickly get the heart rate up and keep it there with enough Mary and Merkin breaks to avoid TBQ. Sprints did the job. Palatine did not disappoint. Well maybe it did. Jamboree noted that Palatine is like a magnet. Agreed. Hard to avoid. However, today Palatine gave YHC an unwanted gift, much like the paver given by Chelms, but worse. During the call for Triple Nickel YHC paused when struck with a smell that continues to resonate in the nasal cavity as this is written. “I smell poop,” YHC exclaimed then picked up left shoe to examine the bottom. Feces covered 80% of the sole. The smell by now had begun to move through the PAX. YHC was given a very wide berth on Palatine Hill to complete the Triple Nickel. This, by far, was the largest, most foul-smelling land mine that YHC has ever stepped a foot on. Palatine Hill did a poor job of pulling said poop from the sole of said shoe. Even worse was the ride home in the Jeep. Almost tweeted Big Black and Country for a ride home to allow the shoes to ride in the truck bed. Would have felt bad subjecting even a truck bed to that foul odor.
Strong work by this group of men today. All PAX were moving on the sprints and made quick work of Palatine Hill. Welcome to site FNG’s Turkey Leg and Dumpster Fire. Please come back out and do more work with the men of Centurion. A pleasure to lead this group today as always. Hops took the group out in BOM. Thank you brother.
Announcements
Joe Davis Run 01/10/2014. Sign up and support this cause. See website for preblast and details.
Tutoring at AG Middle School. Thursdays at 5:00. Chelms on Q. Contact: pchepul@gmail.com. They need a few more good men to help out.
F3 Christmas Party at Sugar Creek Brewing Company 12/06/2014. Look for information on the website and Twitter. There will be a paypal link soon. Prohibition on Q.
It was a chilly morning, yet the rain was holding out. So off we set, 10 strong men, ready to become stronger. Wait, er, not quite ready… Insomniac proved that he earned his name by sleeping in 3 mins past the time necessary to LAUNCH WITH THE PAX! Oh well, swing back by, we did, to pick up the well-rest PAX on the way to the field.
And now, off we set.
COP- SSH, imperial walker, merkins, Carolina dry dock, slow squat – with a focus on form, intensity, and completion.
THE ACTION-
Today, we all set out to plan for the holidays by doing a runthrough of the 12 Days of Christmas! Each day completed with plank hold in between.
Day 1: Parking Lot (PL) Dash
Day 2: 2 burpees, PL yard dash
Day 3: 3 Carolina Dry Docks, 2 burpees, PL yard dash
Ok, so the PL is not quite 100 yards, so we’ll go 2x dash from now on!
Day 4: 4 Alternating lunges, 3 CDD, 2 burpees, 2X PL yard dash
Day 5: 5 Merkins, 4 Alternating lunges, 3 CDD, 2 burpees, 2X PL yard dash
Day 6: 6 Flutters, 5 Merkins, 4 Alternating lunges, 3 CDD, 2 burpees, 2X PL yard dash
Day 7: 7 Seal Jacks, 6 Flutters, 5 Merkins, 4 Alternating lunges, 3 CDD, 2 burpees, 2X PL yard dash
Day 8: 8 Squats, 7 Seal Jacks, 6 Flutters, 5 Merkins, 4 Alternating lunges, 3 CDD, 2 burpees, 2X PL yard dash
Day 9: 9 LBC’s, 8 Squats, 7 Seal Jacks, 6 Flutters, 5 Merkins, 4 Alternating lunges, 3 CDD, 2 burpees, 2X PL yard dash
Day 10: 10 Wide Arm Merkins, 9 LBC’s, 8 Squats, 7 Seal Jacks, 6 Flutters, 5 Merkins, 4 Alternating lunges, 3 CDD, 2 burpees, 2X PL yard dash
Day 11: 11 Bicycles, 10 Wide Arm Merkins, 9 LBC’s, 8 Squats, 7 Seal Jacks, 6 Flutters, 5 Merkins, 4 Alternating lunges, 3 CDD, 2 burpees, 2X PL yard dash
Day 12: AYG Backwards run, 11 Bicycles, 10 Wide Arm Merkins, 9 LBC’s, 8 Squats, 7 Seal Jacks, 6 Flutters, 5 Merkins, 4 Alternating lunges, 3 CDD, 2 burpees, 2X PL yard dash
THE DAY AFTER CHRISTMAS
Off to the wall, for some medical school…
Against the wall:
– OBGYN – long 90 sec hold (oh, that feels good!)
– Wall Sit – 60 Secs – Arm Raises
– Wall Sit – 60 Secs – “Your Highness” arm raises
On the curb, legs off ground:
– YHC requests SiteQ/ShoeQ “Geraldo” to lead, in honor of him leading the called exercise with RUCK ON! –> Tons O’Flutter
First Day Back to Work
Announcements: Holiday Party; CRM Sole Redemption reiterated
COT led out by LIFO, I mean, Insomniac!
FOOTNOTES
– Geraldo – went hard! Nice work with RuckOn
– Tawny – looked strong, and as such, got an immediate, mid-workout EH to Q by YHC! (thanks T!)
– that “Wascaly” Wabbit tried his best to leave YHC PO’d! And it worked; nice work beating the Q to Christmas every “day”
– All 11 PAX went extremely hard today, YHC was proud to have Q’d
9 men posted this morning, not all read the pre-blast. Sucks for them. Correction, sucked for all of us!
COT
Mosey to Track:
Sprints:Round 1
Sprints: Round 2
Football Field: Round 1
Football Field: Round 2
Run Stadium Steps
Done
Moleskin:
Man what WAS I thinking with that workout! It was like I really wanted to punish myself for something stupid I did in the late ’80’s
Anyway, it was a major dingleberry fest… not enough time to finish the beat down.. but if you come to #f3TheRock you will get the Merkin count to complete the 500+.
Everyone was stoked to be apart of this workout, in fact StageCoach brought some rope with the intent to ‘hang the Q’ WTF!!
Good to see Double D’s, Baracus and of course our own Mr. New York Marathon (stonecold).
Joker was his typical speedy self, but the Mirkens seem to take a toll after a while, can you say the NEW JOKER EQUALIZER?
We need shoes, so bring them! Times running out, so lets start knocking on neighbors doors and trolling the running clubs 🙂
T-Claps to Smokey, we tried to change his name to flyswatter, because its really a cool name..but he was good sport to take the recommendation! Anyway, lets name someone that name.. because its really a bad ass name.
9 men….wait 10 men, nope here comes Haggis…. 11 men launched for this week’s DT Hill route at approximately 5:17:57 am. By the time the apartment loop was done, we were 12 (after Marvel came in on two wheels at the end of the loop).
By COT, we were again 11 men (after picking up two other PAX who did their own route to the school and back). A quick math colloquium revealed we had lost Tootie, Skywalker, and Marvel who were later found long after COT getting in some extra (although unplanned miles).
So let’s call it 14 PAX at one point or another at Devil’s Turn today.
Here’s what went down:
1) Most PAX – Ran 1 mile warmup loop around apartments, accelerated to some sort of difficult pace and tried to hold on for the rest of the workout through Piper Glen and back (between 4 and 7.5 miles total distance). That’s pretty much all it was (doesn’t sound like much but it hurts).
2) As said, 2 PAX (Mall Cop and Wolfman) forged their own path and headed out to the school and back. It was a PR day as they also took a spin around the track while there. Nice job Wolfman on the PR for distance at DT!
3) The 3 lost ones (Tootie, Skywalker, and Marvel) toured pretty much all of Piper Glen after missing the turn onto Links to come back. This added a good mile and a half and made them late for COT. They really only missed seeing the clubhouse. Next time perhaps? The search party was commissioned and found them already back on Rea headed in. Reports are that this was Skywalker’s longest run in 5 years. Nice work brother! Perhaps you should let Tootie trick you more often. #inadvertentPR
Shout Outs:
– Frasier is an absolute beast and ran YHC into the ground while still carrying on a (mostly one sided) conversation. #onewordanswersonly
– Haggis put his blinders on and avoided the urge to race through the hills (a serious feat). He has to store up energy for next week’s Thunder Road where he will be running from his house (Ballantyne) to the starting line (Uptown) and doing burpees and rosalita to stay warm before the race start. At least that is the legend. It’s probably true.
– Prohibition, The Mouth, and Stump Hugger will also be competing in Thunder Road. It will be SH’s first half after only 8 months of F3. Congrats brother, that takes dedication! We wish all of you good luck in your taper and best of luck in the race.
– Turkey Leg, Long Haul, and Outback dominated the hills today and get extra points for not getting lost. The hills are no joke and YHC promises they will pay off somehow.
Announcements:
– December 6 Holiday Party – Watch for email and signup in next day or so
– Area51 cold weather gear – Watch for email with details of long sleeve shirts coming in the next days
– Sons of Ballantyne shirts also available on the Mudgear website for preorder – long and short sleeves available.
I’m tired of coming up with creative workout titles. I’m switching to all Chevy Chase quotes.
17 men gathered at OP for the weekly battle against the Hydra. Properly disclaimed, we proceeded thusly:
Mosey to the field (I disclosed in the pre tweet that my foot hurt. So if you were looking for a lot of running, our 50 yard warmup run should’ve squelched those dreams.)
SSH, IW, Peter Parker, Slow Squat x 20
Gather on one end line. Do the called exercise halfway down the field, then jog the rest of the way to the other end. High knees, butt kickers, carioca both ways, bear crawl, crab walk.
Back on the end line for a pyramid. Run to the other end and do 5x HR Merkins, jump squats, CDDs and lunges. Back to the other side for 10x. Then 15x, 20x, 15x, 10x, 5x.
Circle up in the middle for Ring of Fire. Hold plank (regular and elbow) while members of the PAX take turns running around the outside of the circle until all have gone.
Mosey to the concession area for an abbreviated pyramid. Select a bench. Do 5x jump ups, incline merkins, dips, derkins. Run to the bullpen net (50 yards) and back. Repeat with 10x, 15x, 10x.
Mosey back to the field. Gather on the end line. Do the called Mary exercise, in cadence, then AYG to the other end line for the next exercise. Flutter, Dolly, Rosalita, Russian Twist, Protractor, Peter Parker.
COT
Moleskin:
Well that was fun. With a bad wheel, I had to dial back the running that I usually rely on to keep the heart rate up.
Good work by everyone out there. Hopper was killing it on the first pyramid. It was good to see Lost Weekend back out there after a long recovery from an injury. Runstopper brought the tights out again despite the balmy 60 degrees at go time. FNG Velvet got it done. Great first workout!
Announcements:
Keep bringing shoes. We have some work to do to reach the Area 51 goal of 500.
Christmas Party is on 12/6. Watch for preblast soon.
Specialty workouts coming up – The Brave is doing the Army Ranger test tomorrow. It sounds terrible. Look it up. There is a Marine Corps workout at AG on Saturday. See website for details.
Twelve angry men came to rage against the machine (the machine being Brown’s ad-infested Pandora playlist, “Songs I Still Hate 20 Years Later”). After an implied disclaimer and inferred acquiescence, we proceeded thusly:
WARM UP
THANG
Eleven (or as they say in Florence, “lebb’n”–one syllable with a silent N) Minutes of Moderate Discomfort – Don’t put bell down until the end, all exercises 30 sec each
Core Circuit
Repeat 11 Min Complex and Core Circuit
COT (with KB locked out overhead)
The RumpleMoleskine
ANNOUNCEMENTS
The Brave will start running the Ranger PT test every 6 to 8 weeks to provide the Pax a good baseline and measuring stick on improvment as we head toward the Spring Mudrun season.
The Ranger PT test consists of the following:
2 minutes – max pushups
2 minutes – max situps with someone holding your ankles
Max Pull-ups
Timed 5 Mile Run.
We will lauch at 5:15 at the The Vine – come warmed up. We will mosey down to the workout trail for the push-ups, sit-ups and pull-ups, then mosey back up past The Vine to start the run. Attached is a route map – we will make two laps.
See you in the Gloom.
Champagne
38 strong men gathered on a perfect fall morning at Providence Day School for the 1-YR ANNIVERSARY of “THE CHARGE!” This one was destined to be a good one when the lights came on in the stadium (thanks to Mutt). Although I think during the workout a few might have rather had the lights off…there’s nowhere to hide under those bright lights.
DDs got us started…
The Thang:
Partner up for some goal-line to goal-line fun:
Hand-off to Booty to bring us home
Break into two groups; run 400, proceed to stadium steps and run steps, 10 burpees, run to track. Rinse and repeat 3x. Mary including LBC, LBRosalita, Russian Twists, and 50 Freddie Mercurys.
Oy!
Ye Olde Naked Man Moleskin:
Cheers to all the PAX out there this am for their support of our 1YR Anniversary!
Announcements:
The Thang:
2 circles around parking area – karoke, backwards
Vote – – – Bearcrawl or crabwalk to cinema parking entrance (we did both)
Mosey to lot in front of HT – circle / disclaimer
Random whistle throughout workout – 5 merkins (10 if too slow to react)
Mosey to fountain
Mosey to grassy area in front of hill – Grass Drills – run in place – knees high.
Mosey to vehicle parking – break up into 2 teams:
Repeato but loser chooses punishment (Merkins while you wait).
Circle and Mary
Moleskin:
YHC had wanted a football practice style workout for a while – sort of taking back old school but minus the Riddell coaches’shorts (do they even still make those?). Then the midterm elections happened so why not combine the two. Add a whistle, and voila – democracy and grass drills! I figured that I would let the pax have choices on certain exercises, and in the true form of our great democracy; either listen to the people, or decide what’s truly best for them myself. Flutie Flakes had thought that after high school and college, he wouldn’t have to do exercises at the tune of a whistle – YHC is glad to bring him back to his hay days. Mighty Mite got confused with democracy and grass drills – they are the same thing if you think about it! Heartbreaker was hoping for only two hill climbs on the grass drills – Coach YHC obliged due to O2 deprivation. I personally liked the competitive shuttle runs. Competition pushes pax even when they are tired. None of us wants to lose and have punishment. I enjoyed leading as always, and hope that the extra flavor was enjoyed by all. Maybe in February we can have a NFL combine style workout – YHC will bring my whistle!
—Posted on behalf of Hopper—
20 pax joined up for a post-election workout. We did not have ballot boxes. We did not have dangling chads. We did not have “I Voted” stickers……but we did have running! Kudos to the half dozen or so pax who showed up early for KB’s….I am forgetting some, but recall at least Spackler, Stagecoach and Dolphin. When I pulled up Fireman Ed was there, too, but he was just drinking coffee watching the other guys workout…kind of creepy!
The Thang
Post disclaimer, we jogged to the front of the campus for:
25 SSH
20 MC’s
15 Peter Parkers
With the whistle quickly wrapped around YHC’s neck, the instruction was to follow down Strawberry Lane at 75% to 80% of mile pace and at the sound of the whistle drop and churn our 10 merkins. And so the pax followed, until we got to Rosecliff where we turned around and dropped for some quick planks. The run back to SCMS was the same whistle blowing drill, but with 7 diamond merkins this time. Once back at SCMS, circle up for some elbow planks…..dang, that gravel/asphalt hurts. YHC will need to rethink that next time.
Mosey to the baseball fields. Partner up! Partner 1 runs the perimeter of the entire baseball field along the fence line (amazing how much instruction that required!!) while partner 2 does dips until the return of partner 1. Flapjack. Round two was the same drill, but with derkins instead of dips. Flapjack.
Mosey to football field for some Mary:
35 LBC’s
20 Flutters
Mosey to the track for some combine action. We formed three lines of 6-7 guys per line. Last man in line gets a football and runs to the front Indian Run style. After front man gets the ball, he passes the ball back 1 by 1 until the then last man gets the ball and repeats. YHC mentioned any fumble by any team would result in ten merkins, but there was no fumblitis out there today! Our pax looked better than the Panthers backfield!…although Spackler would look funny with those pink dread hair extensions, wouldn’t he??….anyway…..
More Mary including:
20 Rosalita
20 Freddy Mercury (15 fast, 5 slow)
Protractor with angle “call-outs” from the pax
Last thing…..AYG 100 yard dash down the football field. Fletch SMOKED all of us and was at least 15 yards ahead by the end….nice work, man!
Moleskin:
It was an honor boys. Tough, fit pax show up to DV so I wanted to throw in a lot of running to not let you all down. I had a lot of fun doing it and thanks for the opportunity to lead, Stagecoach. Great work men!
Announcements:
Dolphin, thanks for a great take-out!