Now for Something a Little Different
Ok – the Featured Image is the same as last night and I had my usual number of Q fails but the work-out was out of ordinary for Centurion – no running or sprints. Makes it a little harder to push the PAX, 22 of whom showed up, but YHC did his best.
The Thang:
Mosey to parking lot for COP (we settled in for long COP)
Warm-up
- SSHX30
- 15 burpees
- MerkinsX20
- SquatsX25
Round 1 – She Hate Me (see lexicon for history) – OYO
- 10 lunges each leg (20 count), 10 merkins, 10 burps – as many as you can do until Q says halt (pretty sure I did 1 more round than PH and Mermaid but 3 less than Magee)
Round 2 – Mini Tabatta (20 seconds on and 10 second rest for 4 minutes)
- Round 1 – LBC’s
- Round 2 – Merkins (called off at about 3 minutes due to Q shoulders going numb – IR has YHC out of shape)
Round 3 – Dirty MacDeuce (chest/abs/core) – 4 sets of 3 exercises in cadence to 12 with 10 burpees in between each set (supposed to be 12 seconds of rest but men of Centurion don’t need rest)
- Round 1 – Squats/CDD/Flutter
- Round 2 – One legged SSH/Wide Arms/rosalita
- Round 3 – Imperial walker/Peter Parker/dolly
- Round 4 – Rotating jump squat/Parker Peter/Freddie Mercury
Mosey to entrance to school for bear crawl/monkey humper jumps (#Qfail)/balls to the wall walk circuit X2
Mosey to picnic tables for 20 dips, 15 decline merkins, and 10 jump ups X3
Mosey back to parking lot for Magee audible – burpee broad jumps from 2nd light to 4 light (or until time runs out for everyone but Magee)
COT
Naked Moleskin:
Q gave warning via pre-blast that no running would be invovled as running and gout don’t go together. Ankle felt great afterward so I made the right call (for me at least – PAX is third) but I prefer to run more so don’t plan on repeat.
Good to see Magee out at Centurion for first time – double hate pushed the PAX. Come back anytime (or every time).
Welcome FNG Fried Okra – Doug Brown. Doesn’t get easier but you will get stronger if you show up. Hope to see you again next week.
Shout out below if you want credit for KB work. Forgot to ask who showed up early.
Announcements:
F3 Dads this Saturday at Francis Beatty at 9, Champagne organizing tutoring program at Matthews Elementary (Think that is what he said – watch for preblast or contact Champagne), summer volunteer opportunities at AG Middle School (2 hours normal from 12:30 to 2:30 – email me at pchepul@gmail.com if you can help), The Stand meets every Friday at Panera right next door after Centurion, and Mud Run sign up deadline is next week.
As always, it is an honor and privilege to lead such a great group of men.
3 is the Magic Number
[posted on behalf of Puddin Pop]
14 of Area 51’s finest came out to play in a little Hydra fun.
The Thang
Mosey to practice field for COP:
- SSH x 25 IC
- IW x 25 IC
- Slow Squat x 25 IC
- Mountain Climbers x 25 IC
Partner up into Groups of 3 to cover some ground at OP.
Partner 1 – Top of small track
- Jump Squats x30
- Dive bomber merkins x 20
- Hand release merkins x 10
Partner 2 – Concession area
- Dips x 30
- Jump up/Step up x20
- Derkins x10
Partner 3 run between stations relieving team members (stopping at playground knocking out 5 pull-ups at transition area)
Rinse and repeat for +/- 20 mins
Mosey through trail to Fox(y)worth Road – stay in 3 man groups
Partner 1 – Bottom of Foxworth
- LBCs
Partner 2 – Top of Foxworth
- CDDs
Partner 3 – run back and forth to relieve team members at top and bottom
Mosey back to parking lot while giving a jailbreak sprint across practice field
3 mins of Mary
- Rosalita (en espanol) x20
- Protractor round robin (PAX called on to give next angle)
Moleskin:
AO at OP is quite vast, and I like using a lot of it. Shoulders seem to want a little work today, so I believe the PAX also were feeling it. Same guys that seemed to run it also crushed it on the hills at Foxworth. Champagne didn’t seem to like the 20 rep count of Dive Bombers in the outset, sorry brother, even though I Q-jacked this type workout from you a few weeks ago. Great work by all overall, thanks for the opportunity to lead!
Champagne – thanks for sending us out too brother.
Announcements:
F3 Dads back on this Saturday – Francis Beatty Park – Alf on Q
Mud Run sign ups deadline 7/15 – Gummy on Q
Area 51 tutoring program – see Champagne
Charlotte Knights game @ new BB&T Ballpark uptown, 7/29 Thursday, Hops on Q – evite coming!
Kevlar with a World Cup kick!
In honor of the 2014 World Cup Finals and to celebrate Englands’ tremendous progress in Brazil the pax at Kevlar will be getting a soccer treat tomorrow. If you plan on attending bring a soccer ball if you have one otherwise YHC will have plenty. If you really have World Cup fever come sporting a soccer kit of your choosing! AS you can see from the picture Fireman Ed allowed me to use his picture from the high school glory days…Long live the beautiful game!
Dude? What are you wearing?
17 lost some weight this morning
The Thang
Mosey
SSH 25
High Knees 20
Bridge- 20 left leg up and 20 right leg up
Squats-(10 sec hold at the bottom and 10 quick full squats) x 3 (last one we did squat jumps)
Mosey over to the hill and partner up
Partner 1 does backwards run up the hill
Partner 2 Does 20 yard out and back hairburners
Repeato X 5(Kind of. See moleskin)
Indian run over to behind the Thornhill Clubhouse
P-1 does step up on the bench Left Leg only
P2- Runs down the street and back up- it was far
Flapjack
P-1 does step up on the bench right leg only
P2- Runs down the street and back up- it was far
Flapjack
Mosey to Murderhorn.
Partner Drags ¼ the way up- mutiny and refusniks ensue
Indian Run back to Stonecrest
More Hairburners and hill runs
Moleskin
What I thought was going to be nice cool morning turned into a hot and humid suck fest. We covered a lot of ground today and the men were pretty quiet. Except for Vineyard who must have ate a box of sugar coated fruit loops this morning. That guy hasn’t talked that much during all his posts combined. It is a good sign when the 2.0s start talking smack though
After Semi Gloss showed up yesterday to DV dressed like a zoo keeper, I thought for sure he would have gotten together today. He didn’t. In fact, it was worse. I am going to spend a little time here because this can’t go on. It is like he found a 14 year olds trunk full of clothes from the late 70s and carried it back to North Carolina from somewhere deep in the mid-west. Today he sported some sort of peach colored shorts that were silky and clingy. And way too small. And way too revealing. And really gross. The top half was not much better. It was this yellowish shirt that at one time in its 40 year life had writing on it. Probably had something like Montana Bait Shop at some point. He took the verbal abuse well and announced that he would be going to OLD NAVY to get some new work out gear. (I will let you all field that one in the comments). For a visual of this think Jim Baluchi stuffed into a really bad youth basketball outfit from the 70s. However, when the bell rang he got moving and finished strong. He also brought out an FNG. Welcome Grey H. (aka Disco Duck). Sorry you had to see what we did.
The hairburners were pretty terrible today. An audible was called and we had to break the sets of 5 up between the beginning and end of the workout. YHC asked Tiger Rag to meet him over at muderhorn as the plan was to do them up the hill. I get a text 0450 saying meet me at the theatre. I roll up and he states that it will make too much noise for the houses that are set back 50 yards from the street. I was questioning the thought but he said something about them being his plates and he is a rule follower, and in charge, and that we were not doing it. So we didn’t. I think we would have been fine. I need to buy my on plates.
Do not let Philmont have the floor at the end. YHC asked how he was doing with his goal and we got way more than we all bargained for. What you do in your bedroom should stay there
Larry Birds galore today but I still had fun. Thanks for letting me lead.
Announcement
Sign up for the Mud Run
In the cards
12 lucky Pax fought of the lure of the fartsack to see what YHC was dealing up for today’s downpainment. Here’s how it played out:
* COP:
Mosey to bus lot
- 10 SSH
- 10 Slow Squat
- 10 Seal Jack
- 8 8-count man-makers
- 10 IW
* Time for cards: YHC reviewed card rules:
- Diamonds = Merkins (up the ante = diamond merkin)
- Spades = Dead bug (on back, lift straight left leg up to straight right arm, repeat other side)
- Clubs = Supine pullup (up the ante = regular pullup)
- Hearts = Spartan burpie (up the ante = regular burpie)
- Face cards = 10, Ace = 1, 10-card = ten-count, No jokers (seriously)
Amble over to playground and executed above cards, with few audible 10-counts from YHC.
****
Wishing it was done, but six minutes remain. How fortunate. Just enough time for some Mary:
- LBC
- Russian/Mason/Swiss Twist
- Protractor
- Flutter
- Dolly
(counts on Mary was not noted by YHC, but fit nicely in time remaining)
*Moleskin:
With 90%+ humidity, you couldn’t move this morning without sweating, and we were doing some pretty intense moving. T-claps to the Pax for gamely going along with YHC’s card play. Apologies to those looking for more Moderate than Intense. Great meeting some new faces (new to me), and a privilege as always to lead such a solid group of men.
Announcements:
- Deadline is July 15th for this fall’s Mud Run (October 4).
- F3 Dads this Saturday, 09:00 at Col. Beatty Park.
#F3-DevilsTurn – Sweet Run in Hot Mess
10 PAX launched into the Gloom at DevilsTurn on Thursday morning at 0515. Hot and muggy is becoming common, but it still deserves a mention.
The THANG:
- Start with 10minute 2nd F pace on the normal DT route to South Charlotte Middle School. Check Preblast for exact directions.
- 40min Tempo Run – continue to SCMS, run around track until leaving at a time to get back to COT by 0610. Option 1 – Stop at 40 minutes and regroup to cooldown for 5 minutes. Option 2 – Keep going to get back to COT. Suggested pace was Marathon Goal pace – Check Preblast for exact instructions.
The Moleskin
- At COT, talked briefly about Static Stretching before exercise. Bottom line – don’t do it. It either hurts performance or doesn’t provide a benefit. A better pre-exercise routine is to roll over muscle groups with something like a Stick (talk to Whiplash) or to “dynamic” stretch. YHC gave a quick dynamic stretching routine with standing high knees, standing butt kicks, leg swings – take leg through full range of running motion one at a time, lateral leg swings – take leg across your body kind of like a low can-can dancer leg motion, and ankle rolls. Do about 15 reps each leg and each direction with ankle. Also good to follow up an intense workout with the same dynamic routine. Static stretching / rolling after an intense workout should be light, for you don’t want to push yourself too far when fatigued / inflamed and you cannot feel damage you might be doing. Save the long static stretching for after a Moderate or Easy workout.
- Honeybee was not on 2 wheels coming into the Parking Lot late (ala Haggis), but he made up some ground quickly to meet us at the track. Funny thing is that he was running wrong way on the track (albeit correctly in the outside lanes), so he must just not like NASCAR and always turning Left.
- Turkey Leg and Frasier (+HB later) made a solid pack. They were lapping the oval several times and were last to leave.
- Per the Mouth, his earbuds are loaded with subliminal messages (“just don’t throw up”), but you wouldn’t have believed it today. He was on full alert for passing traffic while doing some passing himself.
- Stone Cold (Kotters!) was pulling someone along for a while. He is looking to get back into NYC marathon trip to redeem the Sandy-cancelled event in 2012. Thanks also for taking us out with a great reminder to help those around us.
- Welcome to DT FNG Undertaker (who was perhaps the mystery man with Stone Cold). No stranger to Swift, it’s great to see you out at the DT.
- Stump Hugger’s flashing vest made an appearance at the track, and he still had a bit left at the end to push it home to COT. Getting stronger.
- Mall Cop and Wolfman were supposedly on the run, but YHC never saw either at the track (it was pretty dark). At least Mall Cop showed up at COT. Wolfman must have chased a squirrel into the woods.
Announcements:
- BRR shirts – if doing the official F3 BRR shirt and you want in on a group order to save shipping, email Bratwurst at paul.wuerslin@gmail.com with your selection. Link here = http://f3.mudgear.com/products/f3-2014-brr-shirt. We have at least 3 planning to order (the minimum to avoid shipping costs), so join us now. Will order by August 1st.
- Keep Stump Hugger’s dad in mind for a procedure later this month.
Preblast – Rich Man’s workout
As Q is recovering from recent flare of gout (the disease of kings per Wikapdia – “Historically, it has been referred to as “the king of diseases and the disease of kings”[8][54] or “rich man’s disease”.[55] – proof that Abacus and I are descendants of royalty), Centurion tomorrow will have much less running and no bricks or other “implements”. Whether or not this means it will be relatively easy is a closely guarded royal family secret. Subjects wishing to bear gifts (ie Mermaid) are welcome.
KB starting around 5:00am for those inclined.
It’s a Bird, It’s a Plane no it’s Snowman!!!
10 men entered the gloom this morning to clear the induced haze from the July 4th celebration the day/night before.
The Main Event:
1/2 mile mosey from SVMS, past the VSF and on to the SVHS stadium. Scale the 5′ concrete wall (huh, who knew the side gate was open) and onto the rails. 2 rounds of railslides (4 sections long). Once around sliding right and repeato left to balance us out and then head to the 50 yard line for COP.
COP:
SSH x25, IWs x20, Merkins x20 & Mountain Climbers x20
Mosey over to the stadium and partner up for a little Stairway to Heaven in honor of Double E’s absence.
Partner A runs the stairs while Partner B performs said exercises and flapjack until the cumulative # of exercises is complete.
Round 1: 300 dips
Round 2: 200 derkins
Round 3: 100 diamond derkins (Shine Bright)
Exit the stadium, mosey over to the practice fields and line up shoulder to shoulder. AYG 60 yard sprint to the coaches tower and back.
CT takes the reins of these thoroughbreds to really bring the pain.
Grab a Rock from the rock pile
COP
– Louganis x20
– 4 count Sweepers x10
Line up @ end of practice field with your partner
– Partner Pepper Pods approx 50 yards out and back
2 trips through the Tunnel of Love pushing your rock/ruck
Carry your rock overhead to the Dip bars and grab your partner
– Partner 1 does 4 count Manmaker Merkins x10
– Partner 2 does Supine pull-ups x20
– repeato
Carry your rock overhead back and return it to Rock pile
Mosey back over to the Shovel Flag
– Burpees x10
– LBCs x10
Great work by all today as everyone really pushed Hard. Mid way through the 1st round of stairway to heaven the PAX happened to notice this cosmic fireball coming across the practice field straight for us at an alarming rate of speed. We weren’t sure whether or not to take cover or wait it out and see what it was. Turns out it was none other than Snowman!
Even though showing up a little tardy, Snowman made up for arriving a few minutes late by running an extra mile over to the middle school and then to the high school in search of…. Well I think he found what he was looking for. #brotherhood #U2
HH and CT were smoking the PAX during the STH sessions. #smokeboots. However, the PAX was quick to question their creative math skills on the combined exercises at coffeeteria. Rumor has it that they teamed up with the 2.0s (Boonedock and Bellyflop) who informed them that by counting by two’s you get done quicker. The jusry is still out on this one.
Strong work by the Late Show as well. Man that cat is as cool as the other side of the pillow. Goes about his work quietly while being out front and really pushing everyone in his own stealth kind of way.
HH and DT were also out front most of the day and DT was toting a backpack carrying who knows what no less. #RUCK. HH, for someone who says they hate running, it’s sure hard to tell these days brother. #prefontaine #kenyan
It was absolutely my pleasure to lead such a great group of young men. Great work by all today as everyone really pushed it. The coffeeteria is always a really nice extra bonus. #fellowship
Announcements:
F3 Dads this Saturday at Freedom Park and Colonel Beatty Park @9am.
Until Next Time —
Zip is Out!
COT
All In The Family
10 men posted at #F3DayZero on the day after the 4th. We continued celebrating our freedom with a little painfest.
The Thang
Warmup run around the track and gather on the basketball court for COP:
- SSHs x 25 IC
- Merkins x 20 IC
- IWs x 25 IC
- Mountain Climbers x 20 IC
Run to the front of the school and find some bench:
- Decline Merkins, Dips & Incline Merkins – 20 each
- Lap around the parking lot
- Decline Merkins, Dips & Incline Merkins – 15 each
- Lap around the parking lot
- Decline Merkins, Dips & Incline Merkins – 10 each
Run to the Yellow Rose parking lot:
- Suicides
- Forward lunge walk, backward lung walk, run it out
- Bear crawl, backward bear crawl, run it out
- Squat pivots, run it out
- Suicides
Up the steps and onto Baybrook Lane. Plank at stop sign, knock out 10 Merkins on the Q’s count.
AYG to the stop sign at Carswell. Line it up for a Mermaid special…the Triple Nickel:
- 5 jump squats at the stop of the hill
- 5 merkins at the bottom of the hill
- 5 times up the hill
Run back down Bevington to the Baybrook. AYG on Baybrook up the light post. Mosey from there to the back entrance to the McAlpine Proving Grounds.
- Circle up and on your six: LBCs x 25 IC, Flutters x 25 IC
- Gasser length of field and back
- Circle up and on your six: Dollies x 25 IC, Rosalitas x 25 IC
- Gasser length of field and back
- Circle up and on your six: LBCs x 25 IC, Protractor
- Gasser length of field and back
- Circle up: 13 burpees OYO
Mosey back to parking lot. COT
Moleskine
Big day at Day Zero…3 FNGs thanks to Hairball’s family being in town and 3 site FNGs thanks to Snowflake, BOG and Virus finally showing up at McAlpine. All the new folks had the Q pretty nervous. So we stayed basic today…just running and straightforward exercising. Got the heart rate up and did a lot of merkins to get all swole for an all day pool day. No one complained, except Spackler…said something about boring, while he was being a #refusenik.
Announcements
- Sign up for MudRun
- Show up at Day Zero on Saturday for Semi-Gloss & Boutique…shirtless Saturday
Yabba Dabba Do it
Posted on behalf of Hopper (QIC)
Nine pax and one FNG (thanks to Dick Clark for reeling him in) ascended on a balmy Providence Day campus to start off hump day. Man, the air was thick, but we got down to it quickly. YHC and Gummy attended Fast Twitch yesterday so the legs were already burnt. That meant YHC had to design a more upper body focused weinke if I had any chance of getting through the morning. Here’s the scoop:
The Thang:
Warmup/COP
One lap around upper parking lot with some high knees mixed in, followed by parking lot zig zag from curb to curb
Mosey to upper soccer field for 20 SSH, 20 Peter Parkers, 20 MCs and 20 HR Merkins
Main Event
We partnered up and one man from each team grabbed a good sized rock (Dick Clark actually grabbed a pebble) from a nearby pile. We all lined up at the goal line of the soccer field and enjoyed the following exercises with the rocks:
Main Event
We partnered up and one man from each team grabbed a good sized rock (Dick Clark actually grabbed a pebble) from a nearby pile. We all lined up at the goal line of the soccer field and enjoyed the following exercises with the rocks:
Partner A curls rock while Partner B runs to opposite goal line, completes 15 CDDs and runs back to Partner A. Flapjack. Plank until all return.
Partner A curls rock while Partner B runs to opposite goal line, completes 15 CDDs and runs back to Partner A. Flapjack. Plank until al return.
Partner A conducts skullcrushers with rock while Partner B runs to opposite goal line, completes 15 diamond merkins and runs back to Partner A. Flapjack. Plank until all return.
Partner A squats with rock in hands while Partner B turns to opposite goal line, completes 15 Sister Mary Catherines (each leg) and runs back to Partner A. Flapjack. Plank until all return.
Throw your rock on the ground and starting from goal line Partner A sled pushes Partner B to the half field mark. Flapjack to opposite goal line. Run AYG to original goal line.
It was during the last rock exercise, Bridges said “Enough of this Flintstone $&#!”. That’s when I realized we needed to put the rocks back.
Indian run from the soccer field to the back of the stadium stands. Slow mosey to the bleachers to take in the following:
- 15 jump-ups
- 20 dips
- 20 incline merkins
Run up the stadium steps, along the top level, back down the next flight of steps and repeat the above. Once repeated, run up the stadium steps, along the top level, back down the final flight of steps.
Mosey to the track for one lap of Catch Me If You Can with 10 LBCs as the “resting” exercise. Once finished with lap, plank exercises a la Gummy.
Run AYG from stadium entrance to parking lot gate.
Final Mary in parking lot:
- 20 Rosalitas
- 20 Heels to Heaven
- 1 minute of Protractor
Moleskin:
I love this site. There are so many great places to mix up the workout and it is easy to get slightly spoiled at such a beautiful campus. That said, the group of men who show up is what tops it so thanks for letting me lead today! Great effort by everyone. Welcome FNG Bono and fantastic work for your inaugural showing! We look forward to seeing you again. Simba, way to churn out those rock exercises and lead the runs back across the field. Tesla, thanks for a great take out. Lastly, thanks pax for not giving me too hard of a time for writing names and announcements on a pink scrap piece of paper from my car. I am an idiot for forgetting my phone. I’m just happy it wasn’t a coloring book page from “Frozen” or something even more damning.
Announcements:
– F3 Dads this Saturday at Freedom park (Metro) and Colonel Beatty Park (South) at 9:00.
– One more week left for Mudrun sign-ups. See the F3 site for registration.