Muggy morning with plenty of chatter early. The QIC may or may not have started 1 minute late depending on who’s watch was used to determine the start time. Regardless all in attendance got their money’s worth.
Warmup
Quick jog to the track with a run up the far hill (that is 1 hill). At this spot the pax were able to get the warmup needed and instructions on the next iteration of the workout.
SSH, Squats, Merkins and Mtn Climbers
5 Rounds of the following on the “half pipe”
Run from the top playground down to the track and up the hill to the opposite playground – 20 dips
Run back down to the track and up the hill to the top playground – 5 pullups
Dollywood and Laronda were setting a blistering pace with the rest of the pax content to just finish the round. Nice work done by all.
(total hill climbs = 6 with 1 warmup and 5 from the exercise)
4 laps on the track (1 mile)
at each corner an exercise was performed
1st corner – 10 Merkins
2nd corner – 10 Squats
3rd corner – 10 Carolina Drydocks
4th corner – 10 Lunges (each leg)
Each lap was a little different for the run – forward, backwards, shuffle and last always face the school
4 more hill climbs
climb the far hill and do 5 pullups at the top
(total of 10 hill climbs throughout)
1 round of situps (20) merkins (20) and 25 yrd sprint
Mosey back toward the start
Heckled the Charlotte Christian students dressing up as bears on the run back to the parking lot and Gummy made sure to heckle one of the dads dropping his kid off who looked like he just rolled out of bed. Same Dad made a point of trying to run down Gummy 2 minutes later in the parking lot.
Great morning with the crew getting in some cardio and pullup work.
Announcements
F3 Dads for Area 51 is starting each Saturday in June at 9am Col Francis Beatty Park
With 19 PAX ready for a mid-week workout, a long and lengthy disclaimer was given one minute to go that basically told the PAX, we’ll be moving around the campus of Marvin Ridge today.
The THANG:
Moleskin:
Announcements:
18 PAX made it out for Sprint Week #3 of the new weekly rotation (where Sprints are week #4 of the month) at Swift this past week. While there wasn’t as much “demo” as prior weeks’ sprinting form, we blended more traditional intervals in Prep for the 1600m Time Trial next week
The THANG:
Moleskin:
Announcements:
9 PAX were not dismayed by the delayed Memorial Day start or threat of rain to post for 5 miles and damp chakras at Blakovery.
THE THANG:
With the sun up (although we could not see it for the clouds) and light on our side, Bratwurst called the PJ route. Here it is: up Rea Rd towards Stonecrest. Make a left on Williams Pond Rd, left on Elm and continue on Bryant Farms Rd. Go past the Morrison Y, make a left at North Community House, left on Ardrey Kell and back to the AO.
MOLESKIN:
This morning we had some of our core group (Bunker, Gumbo, Fleetwood, Madison), two site FNGs Marlin (R) and Mighty Mite. and a new regular One-Niner. This morning marked the first (and probably only) Blakovery double down. Mighty Might posted a Voodoo led Fox Hole then made the short drive to join us for a run. Quite impressive.
There was no rain but it was still damp but another great start to the week.
ANNOUNCEMENT:
In June there are alot of F3 Dads events happening. Workouts on Saturday in SOB Land and Area 51 and a Knights Baseball game. Get on Slack to keep up.
Thank you for the take out Marlin and the reminder of the sacrifice of the brave men and women who fought for our country and the ultimate sacrifice by Jesus Christ who willingly died for us so that we could live.
10 uninformed pax found themselves in a pickle when they arrived and YHC was the replacement Q. What would we do with 45 precious minutes of pain? YHC had the plan and with no FNGs we set off… to the very next parking spot.
COP
SSH x 15 IC. Mosey to end of lot. IW x 15 IC. Mosey to next lot. Merkins x 15 IC. Mosey to end of lot. Squat x 15 IC. Mosey to next lot. LBC x 15 IC. There were some mild groans from the sisterhood of the traveling COP but YHC was used to this group. Mosey around outer driveway to 51 entrance. No one bit it on a speed hump.
The thang part 1
partner up x 3. Partners 1 and 2 head to opposite ends of lot. P3 runs to relieve. Flapjack and repeato till finished with all exercises. On each end of lot – 100 Merkins, 200 Squats and 300 LBC. Totaling 200, 400 and 600 for the partner trio.
Thang part 2
Mosey over to parking lot beside 51 and YHC laid out the Burpicide. Increasing burpees every island. 8 islands equal 1,2,3,4,5,6,7,8 burpees. Suicide back each island but, stop at each island and perform that islands number. Which means 1,2,1,2,3,2,1,2,3,4,3,2,1,2,3,4,5… to 8. #crowdpleaser. YHC had only planned 10 mins for this and that’s all that was needed to yield an all out rebellion. I think McGee got to 6.
fully smoked we mosey around back to the launch for some Mary. Everyone called an exercise then with 2 mins left we head to end of the lot. 5 burpees and all you got to the start.
Fin
NMM: This has been in the draft bin for 4 days now. That’s my bad. Had a few individuals in mind with the burpicide and they must have had burning ears cause they didn’t show. Oh well, the pax present recieved the punishment for allowing YHC to lead. You’re welcome. McGee and Lorax were out front. Surprise surprise. I did manage to quiet the mumblechatter quite quickly. #myworkhereisdone All that said everyone accepted the challenge and threw down all they had. Great job.
On a side note we did have a medical moment. This serves as a constant reminder that we need to stay vigilant to our pax needs and be ready to act. Site Q’s are strongly advised to keep a phone on them if going far away from the launch. Also if you do have any condition or begin to feel “off” speak up and let fellow pax know. Safety first
Announcements: the Memorial Day convergence already happened.
Patriot 5k Monday with convergence before during and after. This is an experience for sure. Check it out. (Also was YHC first post 5 years ago)
Link for pax emergency info. Fill it out. https://docs.google.com/forms/d/e/1FAIpQLSdGP76Wu2-NNHLaaG2uFaViJjbz92mY66UERJsb8iXfxEQ-dg/viewform
At F3 Mountain Goat, one thing we like to do is keep the muscles, lungs and hearts confused. After 2 weeks on the track, it was time for a trip back to the hills… the Hills of Raintree, that is!
Easy enough plan:
DONE! Everyone got between 4.5-5 miles total! Excellent job!
Moleskin:
A trip to “Slim Fast Hill” is always a good time. I promise you, adding that workout 1-2 times/month will guarantee us to be ready for BRR! You cannot get to the top without being completely winded! And that is GOOD!
Fleetwood led the way, with Sensei, Nomad, Strange Brew, Retread, Insomniac, Drano and Jello giving chase.
T-claps to Gullah, Kilowatt, Damn Gina and Pele for giving 100% every interval! You guys keep getting stronger!
Lois… tremendous improvement every week! The training is really paying off!
Final recognition to Spidey (Ayden Pauls)… Way to give it all you had! We’ll look forward to having both you and your Dad back anytime to join us!
Special thanks this weekend to those who have protected our freedoms! Jello, Nomad and Strange Brew…. thanks for your service!!
Announcments:
58 brothers (including 3 FNGs) gathered at Calvary this morning to honor the fallen and put in some work.
Purple Haze Q
0655 – 0700 Disclaimer. Explanation of Workout. Share Numbers of Soldiers’ Deaths.
American Soldiers lost during:
0700 – 0715 Ask Respects to grab shovel flags. Run to a designated parking lot.
Rachel Q
0715 – 0745 Ask 2.0s to grab shovel flags. Run to front parking lot.
Prohibition Q
0745 – 0800 Ask Veterans to grab shovel flags. Run to Rea Road softball field.
COT
BOM
CITATION #1
FIRST LIEUTENANANT JOHN R. FOX
UNITED STATES ARMY – WORLD WAR II
For service as set forth in the following CITATION:
For extraordinary heroism against an armed enemy in the vicinity of Sommocolonia, Italy, on December 26, 1944, while serving as a member of Cannon Company, 366th Infantry Regiment, 92nd Infantry Division. During the preceding few weeks, Lieutenant Fox served with the 598th Field Artillery Battalion as a forward observer. On Christmas night, enemy soldiers gradually infiltrated the town of Sommocolonia in civilian clothes, and by early morning the town was largely in hostile hands. Commencing with a heavy barrage of enemy artillery at 0400 hours on December 26, 1944, an organized attack by uniformed German units began. Being greatly outnumbered, most of the United States Infantry forces were forced to withdraw from the town, but Lieutenant Fox and some other members of his observer party voluntarily remained on the second floor of a house to direct defensive artillery fire. At 0800 hours, Lieutenant Fox reported that the Germans were in the streets and attacking in strength. He then called for defensive artillery fire to slow the enemy advance. As the Germans continued to press the attack towards the area that Lieutenant Fox occupied, he adjusted the artillery fire closer to his position. Finally he was warned that the next adjustment would bring the deadly artillery right on top of his position. After acknowledging the danger, Lieutenant Fox insisted that the last adjustment be fired as this was the only way to defeat the attacking soldiers. Later, when a counterattack retook the position from the Germans, Lieutenant Fox’s body was found with the bodies of approximately 100 German soldiers. Lieutenant Fox’s gallant and courageous actions, at the supreme sacrifice of his own life, contributed greatly to delaying the enemy advance until other infantry and artillery units could reorganize to repel the attack. His extraordinary valorous actions were in keeping with the most cherished traditions of military service, and reflect the utmost credit on him, his unit, and the United States Army.
CITATION #2
PRIVATE FIRST CLASS ROBERT C. BURKE
UNITED STATES MARINE CORPS – VIETNAM WAR
For service as set forth in the following CITATION:
For conspicuous gallantry and intrepidity at the risk of his life above and beyond the call of duty for service as a Machine Gunner with Company I, Third Battalion, Twenty Seventh Marines, First Marine Division in the Republic of Vietnam on May 17, 1968. While on Operation ALLEN BROOK, Company I was approaching a dry river bed with a heavily wooded treeline that bordered the hamlet of Le Nam, when they suddenly came under intense mortar, rocket propelled grenades, automatic weapons and small arms fire from a large, well concealed enemy force which halted the company’s advance and wounded several Marines. Realizing that key points of resistance had to be eliminated to allow the units to advance and casualties to be evacuated, Private First Class Burke, without hesitation, seized his machine gun and launched a series of one man assaults against the fortified emplacement. As he aggressively maneuvered to the edge of the steep river bank, he delivered accurate suppressive fire upon several enemy bunkers, which enabled his comrades to advance and move the wounded Marines to positions of relative safety. As he continued his combative actions, he located an opposing automatic weapons emplacement and poured intense fire into the position, killing three North Vietnamese soldiers as they attempted to flee. Private First Class Burke then fearlessly moved from one position to another, quelling the hostile fire until his weapon malfunctioned. Obtaining a casualty’s rifle and hand grenades, he advanced further into the midst of the enemy. Observing that a fellow Marine had cleared his malfunctioning machine gun he grasped his weapon and moved into a dangerously exposed area and saturated the hostile treeline until he fell mortally wounded. Private First Class Burke’s gallant actions upheld the highest traditions of the Marine Corps and the United States Naval Service. He gallantly gave his life for his country.
CITATION #3
MASTER AT ARMS SECOND CLASS, SEA, AIR and LAND MICHAEL A. MONSOOR
UNITED STATES NAVY – OPERATION IRAQI FREEDOM
For service as set forth in the following CITATION:
For conspicuous gallantry and intrepidity at the risk of his life above and beyond the call of duty while serving as Automatic Weapons Gunner for Naval Special Warfare Task Group Arabian Peninsula, in support of Operation IRAQI FREEDOM on 29 September 2006. As a member of a combined SEAL and Iraqi Army sniper overwatch element, tasked with providing early warning and stand-off protection from a rooftop in an insurgent-held sector of Ar Ramadi, Iraq, Petty Officer Monsoor distinguished himself by his exceptional bravery in the face of grave danger. In the early morning, insurgents prepared to execute a coordinated attack by reconnoitering the area around the element’s position. Element snipers thwarted the enemy’s initial attempt by eliminating two insurgents. The enemy continued to assault the element, engaging them with a rocket-propelled grenade and small arms fire. As enemy activity increased, Petty Officer Monsoor took position with his machine gun between two teammates on an outcropping of the roof. While the SEALs vigilantly watched for enemy activity, an insurgent threw a hand grenade from an unseen location, which bounced off Petty Officer Monsoor’s chest and landed in front of him. Although only he could have escaped the blast, Petty Officer Monsoor chose instead to protect his teammates. Instantly and without regard for his own safety, he threw himself onto the grenade to absorb the force of the explosion with his body, saving the lives of his two teammates. By his undaunted courage, fighting spirit, and unwavering devotion to duty in the face of certain death, Petty Officer Monsoor gallantly gave his life for his country, thereby reflecting great credit upon himself and upholding the highest traditions of the United States Naval Service.
18 men at Kevlar. TR wasn’t there. Again. No more moobs Friday. Not fun Friday. He would’ve probably needed it too. #selfish
We ran 2.3 total. Mostly uphill. We lifted rocks. Some did burpees, others opted for Merkins. Lots. Of. Merkins. Squats. Stomaché. Dry Dogs. You name it. We did it. It was amazing.
No records were set today but real men showed up. Huge men. Yuge. Not the queer-like gentleladies that show up at the other Friday AOs.
Observations are only read by those that need lifting up. However, I will do my best:
Check somebody else’s B.B. for announcements. Can’t believe I did this much. #overachiever
21 PAX successfully dodged an onslaught of vehicles this morning and shepherded our FNG, Red Stripe, through his first workout. None of it was pretty, but it was certainly interesting.
Thang
Moleskin
YHC picked up our FNG, Andrew, at his house at 0515 and headed towards Charlotte Catholic for another muggy morning of pain fun. Without any prompting, he came out of the garage with a towel and water bottle — more prepared than I’ve seen any other FNG; good thing because Centurion is definitely an aggressive way to start an F3 career. Merlot may, or may not, have been spilled (all I know is bushes were involved) and he put in a damn solid effort and earned the name Red Stripe (Mississippi State grad — almost got Hotty Toddy; wife and 2 kids; Forest Hill elder; Air Force vet; grew up in Jamaica). Red Stripe already knew quite a few faces upon arrival and hopefully will be back soon to get to know some more. Welcome, brother.
As for the workout, the day started as many do in Area 51:
It was basically everything you might expect of a morning at Centurion. The most unusual thing about this morning was YHC at a Centurion workout. Definitely has been too long. Too many guys I look up to and that I enjoy working out with to let habit/bias (aka The Brave) keep me away so long. Recommend you also remember that this summer and try to mix it up a little.
Definitely seems like there is a lot more traffic on 51 and on Carmel than I remember there being. Seemed like every turn we made we were dodging vehicles in every direction. 21 is a large herd of PAX to move across those streets and YHC definitely could have done a better job of managing it. Next time we will just stay nice and cozy on campus.
Cut the hill set short today based on time when I realized this was actually going to be a Fast Twitch workout if we spent the whole damn time just running that hill. It’s definitely no Murderhorn, but that is one long hill. Downside, we didn’t complete our triple nickel. Upside, we had time for one quick sprint up the parking deck.
Enjoyed the time with the PAX of A51 this morning and hope you all have a great holiday weekend. Happy Memorial Day. Please remember to take a moment out of your time this weekend to remember the men and women of our armed forces who have given the ultimate sacrifice so that we can enjoy the freedom we often take for granted.
Announcements