CENTURION LAUNCHES 0530 AT NORMAL LOCATION-CHARLOTTE CATHOLIC HIGH SCHOOL
Margo had to go DR for work and YHC is substi-Q
Friday’s Centurion workout will be Van Pelt’s “last” Area 51 post. He is moving back home to Winston-Salem full time. No doubt his M is elated. Now she has someone to fight with over the remote.
Van Pelt Q’d Anvil this week, where he brutally led the PAX in a merkin-fest that has already made its way into the F3 history book in the chapter on “That Sucked Really Damn Bad.”
One last hurrah with a Centurion post tomorrow. While you are probably tearing up a bit, just know that Winston-Salem is basically a stone’s throw north. You will run into, or with, VP again soon, I believe. Anyways, YHC does not usually take requests, but in the case of our brother Van Pelt, the question was asked. Any requests? His response: Fun and Fellowship.
When it comes to workouts, there are varying personal beliefs, definitions, and thoughts of what may constitute fun. We all know that fellowship is friendly association with others, especially others with like interests. YHC will put together some fun stuff that will, of course, allow for fellowship. You see, fellowship is best experienced during arduous group activity, if you ask YHC. Shared hardship leads to locked shields.
Post and wish Van Pelt well on the last day of the farewell tour.
8 PAX posted at Peak 51 their dose of daily DownPAINment.
The Thang:
Mosey over to the track for 2 warm up laps then to the bus parking lot for COP.
COP
12 Days of Christmas
Mosey to the lower parking lot behind the church.
Perform exercises with the number of days equal the number of reps per exercise. As you get to the next exercise then perform each preceding exercise and rep count.
Circuit Work
Move over to the benches for 2 rounds of Merkins x 10, Dips x 15, Step ups x 20
Mary
Return the parking lot for some Mary.
Moleskin
Announcements
It’s mid-December and the temps are dropping. That’s usually a recipe for smaller numbers at most AO’s, but cagey F3 veterans know how to handle the unusual temperature fluctuations and layer up. This morning was no different as 4 of the usual suspects and 1 new site FNG posted at #F3Sparta for an invigorating run with a few common boot camp exercises mixed in.
The Thang
Mosey from Socrates Academy to Big Pine Dr, hang a L on Equestrian, and follow all the way to the end at McKee Rd.
Cross street and circle up in the Sun Trust parking lot for:
SSH x 25 IC – got distracted by a motor vehicle
IW X 20 IC
LSS X 20 IC
Merkins X 10 IC
The Main Event
Mosey from shopping center parking lot to the dirt track formerly known as the Siskey Track. One warm up lap around the track and YHC points out the aluminum bleachers and stairs leading up the hill. Complete the lap.
Set 1 – 20 dips at the bench, up the stairs (touch each step) and return. Repeato 5 times. Run a lap after the 5th set.
Plank until the six completes the lap. Mosey to 2nd bench/stair combo.
Set 2 – 20 derkins at bench, up the stairs & return. Repeato 5 times. Run a lap after the 5th set.
LBC in cadence until the six to completes the lap. Mosey to 3rd set of stairs. Oh no, no bench – Omaha! Omaha!
Set 3 – Bear Crawl up the hill & run down the stairs. Repeato 5 times. Run 90% of a lap after the 5th set. Stop at bench #2.
Set 4 – Step ups X 20 & up the stairs until time. Fortunately, we only had time for 1 rep. Take the long way (around the track) back to the start. Gather the six & return to the cars for various forms of organized stretching (ham strings, pigeon, downward dog, etc.).
Announcements
Pray for Bout Time and his family as they deal with the Leukemia diagnosis for his 2.0 (Jennings) who is 2 yrs old. Convergence was held Uptown this AM to show the support of his F3 brothers.
Moleskin
The enthusiasm around a new running / boot camp continues to spread. We held our 4th workout in 5 weeks this AM and I think it’s safe to say we have a core group of dedicated PAX and we have seen new faces each week (this thing just might catch on). We focus on a meat & potatoes style workout – log 4-5 miles & do some merkins. Nothing fancy. It works. We logged 4.4 miles this AM, did 100 dips, 100 derkins, 50 merkins & 20 step ups. We choose weinkes that will keep the PAX together which improves camaraderie and helps build the confidence of the guys just starting out as runners. We learn something new about and make a deeper connection with each other every week – isn’t that what this is really all about? Don’t let the hustle & bustle of the Holiday season tempt you to fartsack. Every morning brings a new opportunity to experience the 1st & 2nd F. YHC hopes to see you next Thursday. THIS. IS. SPARTA!
It was an honor to lead.
Thanks to Smokey for the great closing prayer.
8 PAX gathered for one of the coldest mornings in recent memory at Stallings Elementary for a Slim Fast virgin Q at Conviction. Having disclaimed, the goal was simple… apply the immortal words of the venerable Blues Traveler frontman John Popper to answer the question… “Why you wanna give me a run-around?” Which of course, the answer was… to keep warm!
The Thang
Mosey to bus parking lot behind school… circle up for COP
SS x 20; Run to bus walkway and back
IW x 20; Run to bus walkway and back
Low Slow Squat x 20; Run to bus walkway and back
Merkins x 15; Run to bus walkway and back
Mountain Climbers x 15; Run to bus walkway and back
Line up on line for 3-line suicide, then run to end; rinse and repeat
3-line suicide, then backwards run to the end; rinse and repeat
3-line suicide, then karaoke run to the end; rinse and repeat
Mosey to front of school to picnic tables for the following:
15 dips; run 50 yds out/back
20 step-ups; run 50 yds out/back
15 incline merkins; run 50yds out/back
Rinse and repeat, replacing decline merkins for incline merkins
15 dips… YHC needs them!!
Mosey back to bus lot…
Lunge walk 5 lines, jog 5 lines, Lunge walk 1 line
Backwards lunge walk 5 lines, backwards jog 5 lines; backwards lunge walk 1 line
Go to Basketball goal for some team sport:
Everyone planks… first guy shoots basket… then planks… next guy shoots… so, on We keep going until everyone hits their first shot… comical to say the least, and it took about 2 full rounds for us to all make it… looked good on paper!!
Grab some wall for people’s chair
50-air presses followed by 25 LBC’s
Back to the wall
25-air presses followed by 15 Dolly’s
Mosey back to parking lot… DONE!
Moleskin
Thanks Bullwinkle for letting me come out to Q. It was great seeing where you boys call home on Wednesday mornings!
I enjoyed working out with Gypsy and Christmas for the first time. You guys have a great site here!
Glass Joe and I go wayyyyy back… Sunday morning runs through Raintree, scenic runs through the Smoky Mountains, etc… always great to reconnect! GJ was shedding layers as I was looking for more to add!!
It’s been a while, but I enjoyed seeing Arsenal again… Great job today!! I was reminded that his F3 name is for actual guns, not for the wankers from North London that managed to draw today with one of the worst teams in the league… I digress… #WengerOut!!
Shake N’ Bake brings it strong always! Today was no different! Those treadmarks in the parking lot should fade away with time!!
Thanks to Nomad for joining me for a warm-up pre-run and quick site recon. It makes it much easier to get out in 25 F when someone will be waiting for you… Nomad made the mistake of offering to be that someone!!
Congrats to Bullwinkle and Gypsy for a great site! I hope to be back soon!
Announcements:
1. Sign-up for Joe Davis Run
2. Contact Bullwinkle or Gypsy to sign-up for Q in 2018
Good prayer from Nomad to take us out.
Posted (late) by Voodoo on behalf of Arena
After a fascinating conversation about our dogs throwing up we finally got started. Theme music for the day, 90’s one hit wonders!
The Thang:
Warm Up:
The workout: A circuit of four exercises at descending reps as you work through the circuit. 12-10-8-6
Circuit A:
Circuit B:
Circuit C:
Circuit D:
COT
Announcements:
Moleskine:
13 mostly outside salesman met for a cold workout, but neither the cold or the workout could shut them up.
Thang:
Run down into raintree about .5 miles to a huge hill.
Run up the hill 50 merkins
back down 40
up 30
down 20
up 10
Plank
Now run up hill 50 old school situps
down 40
up 30
down 20
up 10
Run .5 miles back to parking lot for partner sprint (ish) runs and exercises
P1 run to last basketball goal and back and flapjack until done with:
200 dry docks
150 squats
200 monkey humpers
circle up for 6 MOM
Recover
This was a fun group, lots of the old school A51 gang. Lots of mumblechatter, name calling, insults, and general tom foolery. We covered just under 3 miles according to Geraldo’s tech package. We did a ton of merkins, and stomachs. Bulldog was rocking a sweet Christmas Vacation screen printed t-shirt about the only place he could wear it. Busch was so excited about posting he forgot his hat and gloves but the fro kept him warm. Great to see all the boys, even at 25 degrees.
Announcements: Busch, Bulldog, and Stone Cold are starting a new 3rd F after Friday workouts at Panera starting in January. Shore tried to name it manhole but Busch and Stone Cold didn’t think this group was mature enough to give proper respect to that title. It will be called Man Cave.
Also, big convergence at F3 Metro tomorrow for a brother (Bout time) with a sick child. Make it if you can.
http://f3metro.com/2017/12/11/convergence-to-support-bout-time-and-family-while-at-hemby/
11 men rolled up to The Maul this morning even though weather.com exists.
Thang
Rapid Fire COP:
Mosey to delivery lane behind Michael’s/HT/Target and partner up on the way.
At 1st speed bump partner 1 runs up hill and performs 5 jump squats while partner 2 performs 15 plank jacks and then holds plank. Flapjack when partner returns. Repeato at each of 6 total speed bumps. Mary while waiting for six.
Climb hill to Elm Ln. Mosey South to St. Matthew Elementary School parking lot. Mary while waiting for six.
93 Problems
Mosey awkwardly around Eastern perimeter of the elementary school until finding church parking lot. Partner carry around left side of church, stopping at each speed bump for 10 partner slap merkins (50 total).
Partner 1 dead hangs from brick wall near St. Matt main entrance. Partner 2 runs down into drainage area, scales retaining wall at returns to Partner 1. Flapjack. 2 total rounds.
Indian run back home through Stonecrest parking lot, stopping twice for Mary.
2 minutes of “Captain Thor” back at launch: An ab exercise done in a 1:4 ratio. 1 big boy sit up to 4 American Hammers (Russian Twist). We got up to 5 sit ups and 24 American Hammers (yes, that math doesn’t work #mathishard).
Moalscin
Announcements
Prayers for Bout Time and his family. Convergence workout at Independence Park tomorrow at 0530.
Sign up for the SOB Holiday Party.
Sign up for the 2018 Joe Davis Run for Recovery.
14 PAX bundled up and made it happen at Dromedary this morning. 1 decided to go all in and provide the inspiration: congrats to Recalculating for completing the workout in shorts and short sleeves. Seriously , respect.
The Thang:
The warmup took the form of a group run with stops for exercises. We went around both schools before stopping at the middle school picnic tables. Exercises were: 15 low slow squats, 15 IWs, 25 SSHs, 10 merkins + 10 8 count burpees, bear crawl across basketball court, 10 peter parkers, 20 LBCs. All IC.
3 sets of 15 dips, 10 squats, and 20 no hands flutters, all IC.
Mosey around the middle school and across the fields to the large retaining hill. (Rarely used at DD because of its hidden in the dark nature) Line up across the bottom, perform the called exercise, then sprint the hill. Set one = 1 time up, set 2 = 2 times up, set 3 = 3 times up. Exercises for all three sets were 10 Haggis-style merkins (knuckles) and 15 real deal sit-ups.
Mosey back to parking lot and partner up. Wheelbarrows for ~25 yards each. Then P1 runs the 25 yards while partner 2 does CDDs until you hit 100 combined. Mosey around high school and stop for peoples chair + 10 donkey kicks X2. Then back to launch, few planks, doneski.
Key Info for Holiday Party:
Other Announcements:
On a crisp December morning, 9 PAX filed past the shovel flag and got setup in the Scout Hut for this week’s edition of Gumby. YHC had brought some juicy moves borrowed from an unnamed YouTube source, and was spinning some Government Mule to keep the atmosphere right. Here’s what we did:
Devo while seated from Matthew 5:14-16
(Insert Weinke here)
Announcements:
Gumby Q on deck: Arena is the substiQ for Stone Cold next week
Moleskin:
In spite of a dry run through the workout yesterday, and appropriate adjustments to get it all into 45 minutes, YHC was unable to complete the weinke on time today. #timewarp
Still, we got some excellent stretching in. A decent amount of grumbling told YHC that some of the moves were reaching especially needed places.
Thanks for the takeout, Jello. Although praying for us to be better wives was a little confusing to me. I wasn’t sure if you meant that in some kind of spiritual metaphorical sense (i.e. Jesus is the groom and we’re the bride), or if you just got swept up in the broga fellowship. Either way, it was good for a chuckle and served to shine some light (humor) into our morning.
Oh, and either Paper Jam had a very sheltered childhood, or just didn’t recognize the Government Mule version of Shine on You Crazy Diamond. But I couldn’t have been more surprised when he didn’t recognize the song than if he’d sprouted antlers. Here’s the link, brother. Whether you prefer the original Pink Floyd album, or the Government Mule version, you owe it to yourself to give one of them a full listen. (Same for anyone else reading this that hasn’t heard The Dark Side of the Moon.)
Have a great week, gents. Remember your light is from God, and let it shine on.
15 fought off the fartsack temptation, braved the cold, and showed up at the best AO in SCLT–Anvil. It was so cold, Rachel had on long sleeves. BRRRRR. The virtual shovel flag flapped in the morning breeze. The virtual Lobsta Roll showed up to Q. Disclaimer was given. And, we’re off….not before 20 burpees to get the blood flowing.
Warm-O-Rama
ADIOS style warm up with:
A = Abe Vigodas (windmill old man style) x 10
D = Dancing Chilcutts (alt leg lifts in elbow plank) x 20
I = Imperial Walkers x 20
O = One-armed burps (no push up) x 5 each arm
S = Side Straddle Hop x 20
The Thang That Made Us Hurt
Partner up (size, speed, wealth, intelligence, looks, or political party does not matter). Run between the curbs of the parking lot with descending hand-slap merkins at each side. 20 down to 10. #CrowdPleaser.
Do some type of Mary to allow shoulders to cool some. Perhaps, it was dolly and heels to heaven.
Rack & Stack Suicides across the parking lot. At each stop at the line (coming and going), perform called exercise. Line 1 = Cliff Climbers x 10. Line 2 = Merkins x 10. Line 3 = Donkey Kicks x 10. Line 4 = Burpees x 10.
Perhaps some more Mary? Flutter. Did we do something else?
Partner back up for modified Dora 1-2-3. Do combined 75 merkins, 100 LBCs, and 150 squats while partner takes a lap around the light pole. Finish with some Mary.
One more time across the parking lot: 10 merkins + crab walk to next line + 10 merkins + bear crawl to next line + 10 merkins + crab walk + 10 merkins + bear crawl + 10 merkins.
Leave the parking lot of pain and head toward launch. Quick detour for a few trips up North Face. 10 jump squats at top and bottom. Do as many laps (2-3) as time allows.
Finish.
Moleskine
YHC thought he completed the farewell Q a few weeks ago. But, alas, the Q shuffle at Anvil left a spot for today. Mermaid asked, YHC begrudgingly accepted. YHC wanted to stay close to launch but give everyone a little stocking stuffer. Oh what fun it is… Several mumble chatterers quickly and often proclaimed “I won’t miss VP.” The PAX completed 265 merkins + how ever many you did for modified Dora. Go ahead claim 300 total. Hope you were able to raise your arms to wash your hair. YHC doesn’t have that problem. (Not because my arms didn’t hurt. I just don’t have any hair.)
It has been a true pleasure to get to know the men of F3 SCLT. YHC parachuted in from the Dash (Winston Dash Salem) in Feb 2015 and had an immediate network of friends. From BRR to happy hour to pool party to afternoon smokes at Tinder Box, I really do thank all of you for your friendship. I hope to be back in CLT from time to time. If you make it to the Dash, look me up. I will still be the old one with specs. Until we meet again…
Announcements
One of the SCLT Christmas Parties is this weekend (SOB?)
Convergence at Independence Park on Dec 14 in honor of Bout Time, his M, and his son Jennings. #GetWellSoon.
YHC took us out.