The Ocho

The Ocho

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

Let’s not stand around

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:

  • Follow the Q on a mosey to the Middle School back porch.  Once there, plank with your feet against the wall to wait for the six.
  • Opening COP:
    • Mountain Parkers (something between a Mountain Climber and a Peter Parker, but done in slow cadence bringing the foot up to plant flat besides the same sided planked hand) x 20 In Cadence
    • Don Quixote x 20 IC
    • Merkins x 10 IC
    • Imperial Walkers x 20 IC
  • Move towards the circular tables, no more than 2 per table.  With dry shoes, we’re going to leverage the tables for some Burpee Jump-ups (onto the seat) for 1 minute.  Begin
  • Move towards the end of the sidewalk near the buses.  Hold an Al Gore until it’s your turn.  Three sections of wall.  Section 1 – plank with feet on the wall moving laterally.  Section 2 & 3 – put your hands on the wall (at or below the dark brick section) and move laterally.  Hold plank until the six finishes.
  • Mosey towards the fields behind the tennis courts.  Plank for the Six.
  • Using the hill under the power lines, 7s with Merkins at the bottom and World Champion Burpees at the top.  For more on World Champion Burpees, go here: http://www.foxnews.com/lifestyle/2018/05/08/personal-trainer-sets-burpee-world-record-but-critics-say-wasnt-doing-burpees.html. Plank for the Six
  • Mosey a few yards to line up shoulder-to-shoulder along the goal line.
    • Bear Crawl 10 yards, jog back. Bear Crawl 20 yards, jog back.
    • Crab Walk 10 yards, jog back.  Crab Walk 20 yards, job back.
    • When done, on your six and hold feet 6 inches.  Go down the line with each PAX calling a Protractor Angle between 6 inches (technically not an angle), 69 degrees (snickers all around thanks to Shake & Bake), and 89 degrees (no one has flexible hamstrings that I observed getting to vertical).
  • Jacobs Ladder with Carolina Dry Docks –
    • run out to yardage line #1 (10 yards), 1 CDD
    • run out to line #2 (15yd), 2 CDD
    • run out to line #7, 7 CDD
    • Keep repeating to Line #7 until the Six is in.
  • Mosey towards the traffic circle globe and stop at the yield sign before the big straight away.  Hold Al Gore while getting instructions.  At each bush, pole, or tree that is within 10 yards of the side of the roadway, perform a Full Burpee (not of that World Record Stuff).  Do this OYO until the end of the straight at the light pole.  PAX lead some Mary until the Six is in.
  • Mosey back towards the cars and circle up for some closing Mary.
    • Side Plank with Leg Lifts x 10 IC each side
    • Inchworm – walk hands out, hold plank for a second, walk hands back up – for 1 minute
    • Marching Bridge – on your six, raise butt in line with shoulders that are contacting the ground and quads. In Cadence, raise your Right foot off the ground and march your knee towards your chest.  x10 then Flapjack to Left side.
    • Plank March – hold plank, In Cadence lift your right foot off the ground, put it down, then Left foot off the ground, put it down.
  • Done at 615!

Moleskin:

  • Continual movement, some longer moseys, several small sections done OYO, but not a ton of running was the goal.  YHC was smoked at the end for something that seemed pretty simple.
  • Glad to see many PAX like Jingles getting back out there, the new streak of Abacus, an old familiar face in Ice9, and one of my newer running buddies Stub Hub with his co-HateHate Half Back.
  • On several of the longer OYO sections, there were the normal Larry Birds eating it up, with of course Goodfella leading anything that involves Burpees (of the World Record variety most likely), and two PAX that pushed past YHC on the final run back to the circle, but the fogginess of trying to remember what was coming next has pushed their names out of the memory bank.
  • Goodfellas feedback session was abbreviated.

Announcements:

  • Bottlecap is on Q next Wednesday.  Delta is on Q the week after.
  • EOG Proctoring at Cuthbertson Middle School on Wednesday and Thursday.
  • 1st Sunday of the month for June – Church on the Street with other Union County PAX.
  • Pool Party on Friday June 8th – Sign up and donate to #Sandbox
  • Prayers for Brooks family and their daughter.

Sprint a Mile

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:

  • 0500 – Small early crew already shirtless rounded the 1.3mi powerline to Rushmore to Bull Ring loop.
  • 0515 – Rest of the 18 PAX gathered to head off in a similar direction down the power lines to Rushmore to the Bull Ring.  Instructions to “take it easy” and “shortcut the Bull Ring if necessary” fell on deaf ears, for this was a warm-up with a little too much vigor.
  • 0525 – Traditional heels and toes, but also mixed in the walking piriformis stretch, glute stretch, and hamstring stretches.  Arm circles. A-Skip x 2.  B-Skip x 2.
  • 0540 – Line up for the 1st round and round the Bull Ring which was a 16x100m Interval at 1-mile goal pace, with a 100m jog recovery.  Cones every 100m, but watch for the “gap” cones.
  • Mosey back and catch the Six once most PAX had finished.  Setup on an interval to give a good ending to the next round.
  • Three rounds of 300m (200m at 1 mile goal pace, 100m Sprint to finish) and 3:00 recovery.
  • 0610 – Mosey back to COT.  Over-achievers Citgo and Frasier pushed to one more round of the 300m Interval.
  • COT

Moleskin:

  • Today’s workout was one created from two good 1mile Prep workouts that YHC found when poking around on the Interwebs.  It was one that allowed us to combine the 1 mile goal pace and some Sprints.
  • The first part of the workout was from a 32 x 100m at 1 mile Goal Pace with 100m recovery.  Would have been best to do this on a track with jogging the corners and 1mile pace the straights.  Purpose is to try to feel that pace in your legs without getting too much fatigue.  However, after some PAX were struggling with this first half of the workout today, it was evident that the 100m recoveries were likely not much of a recovery.  Instead, just slower than the 1 mile goal pace.  So, in the future, in a workout like this, learn to recover properly.  There are some workouts designed with an aggressive recovery (very short, fast jog, etc.), but this was not one of them.
  • The second part of the workout was one that would be 4th or 5th in a cycle of these types of workouts, but we cut it down from 6x300m to our time and fatigue constrained 3 x 300m.  Again, feel the 200m pace in the legs for consistency, but then use good finishing speed (just like you will when coming off the last corner of the 1600m time trial tomorrow) to bring it to the finish line.  Aggressive in nature for sure, but more like the fatigue you will feel at the end of a race.
  • The 5th Tuesday of the month’s rotation is a bit of a drive – Charlotte Latin is not close to many of the SC and Union County PAX, but this will be a test you don’t want to miss.  There aren’t many opportunities for us to push ourselves to our limits individually to meet a “standard”, but this is certainly going to be one of them.  With a proper warm-up, fast surface (rubberized track), and warm temps, most things will be just right to produce an effort to help gauge your fitness.  Then, in two months when we have another 5th Tuesday, we’ll have another measuring point to note our progression.  Even though writing all of this is making my heart race increase and the butterflies flow, the short discomfort of four laps of the track will be worth it.
  • Here’s a strategy for the 1600m tomorrow.  Say you’re shooting for a 6:00 finish, so those perfect 400m splits would be in 1:30, 3:00, 4:30, 6:00.  Without someone pacing you, it’s next to impossible to try to hit those exactly, and with all of the adrenaline, the first lap is likely to be faster than it should be.  So, let’s say the first lap is 1:27 (displayed on an iPad at the start/finish line), shoot for making the second lap 1:30 (right on pace, but still under goal time), knowing fatigue will set in for the third lap in perhaps a 1:33, but then you can bring it home with a 1:29 (not as fast as the 1st, but faster than the 3rd because you can smell the finish line and use that awesome Sprint speed) to coast in right at 5:59.
  • Plan for a strategy, and then hold to it even when the legs and lungs revolt!

 

Announcements:

  • No Timekeeper this week.  We’ll resume next Tuesday 6/5 back at Einsteins.

Stretching Around a Fountain Gets Damp Chakras

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.

Committing burpicide

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

Back to the Hills

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:

  1. Mosey to bottom of Raintree Ln/Raintree CC gravel parking lot
  2. Dynamic stretching
  3. I-pace to the top of Raintree/4-Mile Creek intersection x 3 with mosey back to the start.
  4. 4th time was 2:00 minutes, then return to SCMS parking lot.

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:

  1. Area 51 Convergence – Saturday 0700 at Calvary.
  2. F3 Convergence – Monday Memorial Day 0700 at Symphony Park, followed by PatriotFest 5k run.
  3. Let Retread or Kilowatt know if you’re interested in BRR… and aren’t already on a team!

The Cost of Freedom – 5th Annual Memorial Day Weekend Convergence

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:

  • World War I – 116,516
  • World War II – 405,399
  • Vietnam – 58,209
  • Iraq/Afghanistan – 6,713

0700 – 0715        Ask Respects to grab shovel flags. Run to a designated parking lot.

  • Bring it in, take a knee for Citation #1 (see below)
  • Circle up for COP:
    • IWs x 10IC
    • LSSs x 10IC
    • Merkins x 10IC
    • MCs x 10IC
    • Diamonds x 10IC
  • Count off in groups of 6

Rachel Q

0715 – 0745        Ask 2.0s to grab shovel flags. Run to front parking lot.

  • Bring it in, take a knee for Citation #2 (see below)
  • Teams drag fire hose, carry sandbags, carry plates, carry KBs and carry rocks around designated routes:
    • Round 1 – Main road around campus
    • Round 2 – Short road down the avenue of trees (at this point the rain started falling…it was epic)
    • Round 3 – Out and back in front parking lot
  • Teams that finish go back and help teams still working

Prohibition Q

0745 – 0800        Ask Veterans to grab shovel flags. Run to Rea Road softball field.

  • Bring it in, take a knee for Citation #3 (see below)
  • Circle up for 100 burpees OYO. Suffer in silence.
  • When you finish, help teammates finish.

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.

 

Lucifer’s Ladder

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:

  • Busch barely ever shows up.   When he does he makes us all look bad.  Proud of you.
  • Bulldog opted for merkins over burpees today.  I love making an impact on people.  Burpees are lame.
  • Pop Tart lamented ALL MORNING about his beer mile loss.  Try harder.  Drink faster.  Seems easy.  BTW, saw OrangeWhip staring at your biceps.  Weird.
  • Sunshine is 18.  Dude doesn’t cheat on a rep.  Haven’t had a chance to talk to him much but I can get that changed soon enough.  Cheating on reps that is……
  • Didn’t hear Puddin flatulate once today.  Not enough stomachè called I guess.  Thank the Lord
  • I called the mountain climber the running man.  Blame the lack of booze.
  • FNG gave us more ammo than anyone I can remember in 6 years.  He also exclaimed, “Should’ve know better than to come and work out with a bunch of white boys”.  We named him Ziggy.  Terrible.  Where is TR during times like these?   Wtf man.  Horsehead texted later in the day saying he liked Black & Mild.  Way better than Ziggy.  What say you?

 

Check somebody else’s B.B. for announcements.   Can’t believe I did this much.  #overachiever

 

That’s One Long Hill

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

  • Head up Little Ave and cut across 51, run to the crosswalk, push the button, wait awkwardly with 21 dudes for the walkie sign, cross 51
  • Circle up by our police escort in the Pet Supplies parking lot
  • COP (all IC): LSS x10, IW x10, Mtn Climber x10, Low Slow Merkin x15
  • Run towards Cabo’s, stopping at every crosswalk for 5 HR merkins
  • Take Carmel Commons across Carmel and plank at Bannington for instructions
    • Run down Bannington hill to street at the bottom past the bottom and up a little bit
    • 5 burpees
    • Run back up the hill
    • 5 HR merkins
    • Do this all for five rounds (triple nickle) three rounds ($0.13)
  • Continue down Carmel Commons to parking lot and large rock pile on the left
  • Form 7 groups of 3 for grinders
    • P1 – curl and press lifting rock
    • P2 – start lunge walk around set of 3 islands
    • P3 – run from P1 to P2, take over lunge walk, P2 back to P1 to take over the rocks, and so on
    • Once you get all the way around with lunge walks, switch to bear crawl
  • Avoid cars on Carmel, avoid cars in Carmel Crossing parking lot, cross 51 at the CC crosswalk
  • Gather at the base of the deck
    • 5 donkey kicks
    • Run up ramp and across the flat to next level
    • Repeat to the top
  • AYG down the stairs and back to launch
  • COT, FNG naming, BoM

 

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:

  • Chelms poked the bear the night before, trying to stir up trouble as any good (former) Site Q should.
  • Scabby ran in not even breathing hard.
  • Hightower showed again, getting stronger every time — consistency pays.
  • I learned how his uncle, Utah, got his F3 name this morning; funny story, ask Utah sometime #polygamistButNotReally — getting to a workout early pays, chance to chat while the brain still works.
  • Champagne grumbled gently reminded us that this is not Fast Twitch, this is a boot camp, etc.
  • Toolbag dropped some trash talk that No Show was going to be a no-show again about 30 seconds before No Show showed.
  • Tagalong showed up wearing his bright orange Dolphins shirt. Still not sure if it is cotton, but it sure looks warm.
  • Shrinkwrap bragged about how he has been practicing his cadence counting at home. We’ll have to see it to believe it.
  • Rachel pointed out that Champagne wouldn’t know a Fast Twitch workout if he saw one based on his attendance record at said AO.
  • Runstopper wore a perfectly color coordinated outfit (sans tights — must be summer).
  • Chelms jumped the gun went out hot and worked his way back to the 6 slowly but surely pretty quickly.
  • Ickey Shuffle reminded us all of his imaginary holiday called No Burpee Something-or-Other. We ignored him. He probably ignored my call for burpees.
  • Rachel and Lorax raced for pole position on the hill set with Brilleaux, Uncle Phil and a few more nipping at their heels.
  • There was much confusion when anything involving partners is called, even moreso today since it involved 3 (most of this confusion was admittedly the Q’s fault).
  • Runstopper pointed out YHC’s lack of color coordination.
  • Cars did not cooperate and a lot of people were headed somewhere at 0535 in the morning.
  • COT revealed the highest count of badass Respects at an AO in South Charlotte (Chelms, Shoe, Champagne not quite yet, Snuka) on a Friday morning. Less than usual, but 3 is still solid.

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

  • Memorial Day Convergence at RockZero – tomorrow (Saturday) – 7 AM – Calvary Church
  • Memorial Day Convergence / Patriot 5K – Monday – http://f3metro.com/2018/04/29/memorial-day-convergence-and-patriots-day-5k-w-speed-for-need/
  • Leukemia Lymphoma Society Charity Dinner on Wednesday, June 13th – Bout Time’s wife, Laura Palmer, is the keynote speaker. Couldn’t find info online so see Cooter for details (I think he is the one who announced it).
  • F3 Pool Party at the Lawson pool on Friday 6/8 from 8-10 PM. Pool will be rented out just for our group. $40 per family includes pizza and beer and all proceeds will be used by our region in future projects with The Sandbox. See #the_sandbox Slack channel for details and sign up here: http://bit.do/f3sandbox

 

 

 

This is Bushwood, and we never “Crawl Bear”

21 PAX never touched the parking deck at Cerberus but still managed to celebrate #NationalWhineDay with a full carafe of Merlot(s of complaining).  Since Cerberus is situated in the mean streets of Waverly, YHC had to coerce some Waxhaw gang members to join me for the 2 hour horse-and-buggy ride north.

WARMUP:

  • Since we were in Corporate land, a full and robust disclaimer was given
  • Mosey across parking lot
  • SSH x 15
  • Merkins x 10
  • IW x 15
  • LSS x 15

THE THANG:

  • Mosey behind Truliant to the railing
  • Hill Partner work
    • P1 does side-to-side Supines
    • P2 does 2 laps up and down grass hill
      • Crawl Bear up the hill
      • Bear Crawl down the hill
    • EDITOR’S NOTE:  PAX commenced with Whining leaning towards INSUBORDINATION
  • Flapjack for 2 rounds (Q audible to 1 lap on second round)
  • Mosey to apartment area with some SSH along way
    • EDITOR’S NOTE:  Dirty Bird is a mind reader
  • Escalator on hill by retention pond
    • 40 Merkins, 4 laps up and down hill
    • 30 Merkins, 3 laps up and down hill
    • 20 Merkins, 2 laps up and down hill
    • 10 Merkins, 1 lap up and down hill
    • EDITOR’S NOTE:  Alf crushed the hill.  Noticed SEVERE modification on this exercise (apparently PAX are afraid of ant bites)
  • Mosey to half wall circle in front of hotel with SSH along way
  • Derkin circle
    • All PAX hold Derkin Plank position
    • 1 PAX bunny hops around entire circle
    • For each PAX that passes, a Derkin should be performed
    • Continue until all 21 PAX bunny hopped around circle
    • EDITOR’S NOTE:  Forgot that you #CitySlickers don’t see bunnies so the Bunny Hop form was shaky at best
  • Mosey to roundabout by houses with SSH along way
  • 10 Trees
    • Run to bottom of hill (10th tree) and do 10 Merkins
    • Run back to roundabout and do a Burpee
    • Run to 9th tree and do 9 Merkins
    • Run back to roundabout and do a Burpee
    • Continue until 1st tree and 1 Merkin
    • EDITOR’S NOTE:  Hollywood smoked the hill.  The whining either died down for this part or my ears were clogged with sweat
  • Mosey back to COT
    • Finish with some Mary including Amy Grant x 20 which was a real crowd pleaser stumper . . . #AmyHasItAllOverJLo
  • DONE!

ANNOUNCEMENTS:

  • 2 FNGs:
    • Homer:  Welcome Brian.  Former Navy.  Current Lawson resident.  Look forward to having you in the mix with us
    • Eggcellent:  Welcome Brandon.  Former Cali kid (think Bill and Ted).  Current construction manager.  Nice job putting in the hard work today
  • Convergences:
    • Saturday:  0700 at Calvary Church
      • 3 Medal of Honor citations throughout the workout
      • PreBlast Link
    • Monday:  Speed for Need & Patriot 5K
  • F3 Pool Party to support The Sandbox:
    • Friday June 8th at 8:00pm
    • Lawson Pool
    • All F3 members welcome and encouraged to bring wives and 2.0s
    • $40/family includes Beer and Pizza
    • Please RSVP so we know how much pizza and beer to get
    • Signup Link

MOLESKINE:

  • Thanks to Transporter for pushing me to Q at this site . . . Lots of opportunity
  • Thanks to my fellow WUCies for making the trip north to support my Q . . . At least a few people got my sense of humor
  • Solid whining by some guys
  • Terrific modifications by a few guys
  • Great work by all guys
  • Come on down to WUC sometime . . .Would love to have you Q . . . All our AOs are accessible by car if you don’t mind some dirt roads

THANKS ASTRO FOR TAKING US OUT!  Have a great Memorial Day weekend fellas