6 Pax answered the bell this morning and decided to improve their physical and emotional well-being. After opening with a brief prayer, here’s how we spent the next 60 minutes.
Short mosey to middle of parking lot for COP
Mosey to top of North Face for station work where the Pax performed said exercise at each station, run to next station and perform one less exercise down until the count was down to 1. Here are the stations:
Lunge walk / mosey to center of lawn in front of church for a modified starfish that turned out to be a triangle.
Now that our shoes and clothes are water-logged, mosey to playground / swingset.
Mosey to pavilion and grab some wall
Mosey to side of parking lot where the roundabout is located. Run to roundabout, perform exercise, run back. We measured it out at 1/4 mile round-trip.
Return to cars where the Pax advised we were .05 mi short of the 3-mi goal. As such, run to end of parking lot and sprint back. 3+ mile objective now complete.
2 minutes of Mary:
Mercy.
Moleskin: Great job by the Pax today as we covered 3+ mi without leaving the site. Hoover had the idea to pray before we began, so we did. Flipper did 3.2mi prior to the anyone showing up. Safe Lite and Boerewors put in maximum effort and we learned in South Africa saying the alphabet backwards is not protocol for a field sobriety test. Gummy is a heavy breather although he was out front on most exercises. Thanks for Flipper for the closing prayer.
17 Men posted for a day of Gear and KB’s at Ascent/Olympus today….Interesting day as 2 of which were FNG”s, 1 guy became shirtless, 1 guy threw up, 1 guy was really tired from staying out too late, 2 guys were under the age of 15 and 1 guy joined 10 minutes late. Today’s routine was designed to combine heavy slow movements paired with cardio, then second session was a HiiT/Tabata themed routine where Pax were on KB work for 45-60 seconds non-stop, with around a 15-20 second pause between rounds. Standard timing to maximize O2 Saturation and Intervals.
The Thang:
Warm Up: OYO
Heavy Weights and Cardio Mix:
GEAR Included:
– 365lbs Polled Stretcher (4 man low carry)
– 225lbs Olly Bar (2 man carry)
– 100lbs dumbbell (1 man carry)
– 150lbs KB/Ruck combo (1 man carry)
KB Time
:- Circuit Included:
2 Rounds for Time: 30 minutes
Mary:
COT
Moleskine,
What a great and inspiring group of new guys today. It was not even close to an introduction workout and you guys gave it your all! Some things we noticed (and please chime in below in the comments section if you saw something worth talking about)
Flappy Stick needs to keep his shirt on as it is making all of us jealous! That guy’s physique is impressive, however YHC is still perplexed as to how he got named Flappy Stick….is there something you aren’t telling us, lol
Billboard was a machine. FNG, had to take a quick break but rallied like a champ and earned his name today! Just wish we could have drilled down a little deeper into his background as he’s from Alabama and hates the Tide (Auburn fan). What is more interesting to find out at coffee today is how he and Dora met…at a bachelorette party (but not a normal kind….ask them one day). We may need to bring this back up next time and consider a name change.
The other FNG, Cooter also represented Cabarras Co well. He’s a NC resident but still scratching my head as to how we landed on Cooter. Isn’t Cooter from GA?
Witch Doctor continues to lead the pack, and still not sure if this guy has a weakness.
Wolf needs to set his alarm 10 minutes earlier to allow for more bathroom time, hehe.
Rad and Southpaw killed pulling that hose
Gullah is getting old….tomorrow B-Day
Anyone else notice something worth talking about? Comment below
***Announcements: TeamSPEARHEAD Red, Light and Blue in 3 weeks. Check out weekly F3 email with promo code and link to save $10 to register early
As always, it was an honor to lead the team today.
Respectfully,
The Hoff
It started off like every other Friday @ Joust. Our Asian friend was talking on his phone at 0530 taking care of international business as he walked his laps around the parking lot. The pax were pulling into the lot leisurely getting out of their cars and exchanging pleasantries. And Yeti emerged from the far parking lot where he either has a private parking space or private toilet. Someone needs to investigate.
Funky Cold was on Q – his VQ i might add…
COP – 25 SSH, 25 IW
We then all took one lap of the entire campus together with some pain stations thrown in. This was to be completed 3 times on your own. Each lap was approx 3/4 of a mile. Start in parking lot w 20 lbcs, run down by the busses and up to picnic tables for 20 dips, run up to top bball courts by playground for 20 jump squats, run by baseball complex and to parking lot for 20 Merkins. Rinse and repeat 2 more times.
Line up on goal line for 100 yrd gassers. Run 100yrds and do as many burpees as you can in 1 min. Rinse and repeat 6 times.
Mosey back to parking lot for COT
The BB material began to flow right out of the gate. Funky Cold was ready for his Q. He had a great planned out weinke in his head. The rookie mistake was he didn’t practice prior to leading 14 squirly dudes. The initial in cadence count for SSH ended up being a 6 count. An audible was quickly thrown and the IW were on your own. “I swear there was an ‘and’ in there between every number” someone heard Funky Cold say! Hysterical. Funky Cold recovered and nailed the rest of the morning. Great job!!
Great work to hoagie for posting 4 times in his first week of F3! He’s drinking the cool aide.
Announcements –
See the F3 web site – lots going on! Races, f3dads knights game, etc…
14 Goats including FNG Topless assembled in the partly cloudy/soon to be water-logged Spring skies for another installment of F3 Mountain Goat. We disclaimed, and only had to wait a few seconds for Venus to park his car and join us. Here’s how it went down:
The Thang:
1. Warm-up down Strawberry Ln; back to SCMS… mosey to track for some dynamic stretching
2. Do the following ladder – I-Pace/(Recovery): 200/(200) – 400/(400) – 800/(400) – 800/(400) – 400/(400) – 200/(200)
3. Finished with .75 mile cool down (except for Frasier who completed 1.00 mile!)
Done! We covered around 5.5 miles give or take!
Moleskine:
Always a great job… and always an honor to lead these great men!
I had checked the forecast and there was NO rain in the forecast until mid-morning… their tongues spoke falsely! I told Nomad it was very BRR-esque to have some spitting rain! It actually helped to refresh, so all in all it was pretty much over before it started!
Welcome to FNG Topless, who was EH’d by Icicle! Great to have you join us, and we look forward to having you back out many times! Topless wasted no time bringing the “guns” out, and proceeded to do an awesome job for his first time running this much in a while!
Frasier led the pack all morning, but Voodoo, Icicle, Gomer Pyle and Booyah were never far behind!
Always great to have the regulars out, and you guys were solid as always: Geraldo, Retread, Nomad, Icky Shuffle, Early Bird, Insomniac and Venus.
Booyah took us out with a great word of encouragement!
21 Men posted at Kevlar a solid mix of newer guys with some OG’s from back in the day where Bulldog Q’ed just about every single one of these workouts.
The Thang:
Run around the block to Aldi – where according to Horsehead they have good generic soda. Circle up.
Merkins x 20 IC
Low Slow Squats x 15 IC
Diamond Merkins x 10 IC
Mountain Climbers x 20 IC
Wide Arm Merkins x 10 IC. Or Right are Merkins if you had interest in those.
Mosey out to 51 and across the street to the SOAR fields. Gather in the center of the soccer field for four corners.
Round 1: Run to each corner and back to center. 1st corner do 10 Merkins and 5 burpees in the middle. Repeat with 20, 30, then 40 Merkins.
Round 2: 25 Flutters (each leg) at each corner. 15 old school sit-ups in the middle.
Round 3: Same as Round 1 but Jump Squats in the corners
Round 4: 25 Dollies at each corner. 15 Heels to Heaven in the middle.
Round 5: Backwards run to each corner, forwards run to the middle. No exercise in corners or middle
Mosey back to launch, dodging cars along the way.
Time.
Moleskine:
With the school campus under construction it was easier to get some space across the street at the park. The turf out there was perfect and had a few yearning for the plush fields and cushy track at Joust. But we can’t all hang out where the fancy rich kids play.
Probably close to the biggest crowd at Kevlar since we started back in January. Banana’s came because he thought we were going to throw rocks at each other. Puddin’ Pop put on his special grey t-shirt for the event. Busch posted for the first time at Kevlar this year, and he came back-logged with 3+ months of stuff to talk about. Young Love made a triumphant return post knee surgery #Kotters. Crotch Rocket joined the exodus of Metro guys to the South CLT ‘burbs this past year. Good to have you out and if you live that close to Tiger Rag see if you can drag him back out.
Lot’s a chatter and complaints about the Aldi parking lot, but that was some fairly nice and smooth pavement.
And by the way, if you are interested in where the gold lies, check the treasure map on the Strava stream. X marks the spot.
Thanks to Squid for the take out.
Always and honor to lead this group.
-Alf
Announcements:
– Sign up for F3 Dads Knights Baseball on May 14
– F3 Dads camp sign ups are out – late August.
– Sign up for F3 Golf in July
– Expansion for Roanoke starts tomorrow – EH your Roanoke friends
– New book starting at Compass Chick-fil-A – Friday 3rd F after Kevlar.
It’s time for what is self-described as the best playlist in all of F3. Having received full pax agreement on that, it’s time for Overdrive. At least, I think I heard full agreement. I’m assuming that’s the case given the epicness of this list.
Pre-Thang
A solo pre-run by YHC. Had assumed HB or CT would join me but no such luck. Anyways. It counted for F3_250 purposes.
The Thang
Everyone pick up a bell and let’s carry them to the upper field. Except for The Count who carried his awesomeness.
COP
SSH IC x20
IW IC x20
Merkins IC x10
Here’s the plan: 2 exercises with the KB per round w/ 25 reps each. Then run on the track around the upper field. Some harassment about there not being a track but I wouldn’t do you guys like that. Of course there is a track.
And the kicker is after each round, you will rotate to the KB to the right from where you were before. Since we were short one KB, each round had one guy doing AMRAP Merkins. This ensured everyone would get to enjoy the various sizes of KBs out there.
Round 1: 25 swings each arm. Run
Round 2: Flutter KB Press & Skull Crushers. Run
Round 3: Good Mornings & Squat Thrusts. Run
Round 4: Curls and LBCs w/ KB. Run
*Plank after each round until everyone has finished the run.
Now we go back through the rounds but this time: 50 reps of each exercise. Got all the way through Round 3 of 50 reps of exercises each round.
Each man grabs a KB to carry back to the parking lot. Well, except for HB who got to carry the speaker and my phone.
5 MOM
Dolly IC x55
Rosalita En Espanol IC x20
Protractor to end
COT
Prayers for The Counts Dad who has been diagnosed with full-blown Leukemia. Pray the chemo works and he defies the odds given. Also pray for YHCs grandma as we need to figure out her care going forward as she is now dealing with some dementia. Similar situation for The Counts MIL and that situation.
Thanks to HB for taking us out
Moleskine
– The Playlist (provided below) was excellent if I do say so. The Speaker was passable. We didn’t wake up anyone but it was loud enough to power us through those reps. In all seriousness, thanks to HB for the speaker. My speaker should be here tomorrow.
– I did hear CT compliment a guitar solo on the way back to the parking lot. #convert
– Great to have Zip back out with us in the gloom this morning
– Same with DT.
– Kotters as well to Bernanke. Great to have him back out in the gloom.
– I liked rotating between KBs so you couldn’t get used to just one size. And yes Z, that was completely made up on the way to the field.
Playlist
Love and Death – I W8 4 U
Killswitch Engage – Always
Demon Hunter – The Last One Alive
As I Lay Dying – I Never Wanted
Slipknot – Before I Forget
Killswitch Engage – My Curse
Impending Doom – My Light Unseen
Killswitch Engage – In Due Time
Extol – A Gift Beyond Human Reach (partial which is sad)
Thanks for letting me lead and putting up with me….and my playlist.
Glass Joe
Time to get started but a couple of the Pax are taking advantage of the park facilities and also testing the new HB2 restrictions. They finish just in time for Hair Band mile and warmup:
– SSH
– IW
– LSS
– Windmill
The Thang:
Indian run (medium pace) around Carolina Courts and to the other side of the soccer fields
Partner up for:
P1: Merkins
P2: Bear Crawl to stop sign and back
Flapjack for 80 merkins
P1: Squats
P2: Lunge walk to stop sign and back
Flapjack for 120 squats
P1: LBCs
P2: Crab walk to stop sign and back
Flapjack for 160 LBCs
Run back to parking lot with butt kickers, high knees, and finally backwards
Time for a picnic
Round 1 (at picnic tables)
20 Dips / 20 step ups each leg / 15 derkins / 100 jump ropes / run to Carlina Courts and back
Round 2
Same as round 1 but replace jump ropes with bonus step ups (everyone appreciated GJ for poking the bear on the step ups)
Mosey to parking lot for some merkin-plankin
Plank walk sideways to next parking line and do 2 merkins, next line and 4 merkins, up to 10 merkins – then reverse
Thought this would be relatively easy but arms were jelly toward the end
To the wall for 50, 75, and 100 air presses – just because
Finish with a bit of Mary (Dolly and Freddie Mercury)
Moleskin:
Good chatter and energy this morning and I appreciate the patience as YHC gets the hang of Qing. Most obvious examples when I forgot to start counting on the first cadence exercise then forgot to breathe once the counting started. I did sense a level of well-earned hate coming from the pax as they struggled their way through the crab walk – duly noted. I’ve also learned that my jump ropes are obviously defective as they work perfectly for some but others – not so much. Great work by all and thanks to Short Circuit for taking us out.
22 Cubs fans, still fired up from Jake Arrieta’s no-hitter vs the Reds last night, posted in the late April gloom with the threat of rain looming. No SF – Chelms? Scabby was actually on time, but tagged him as LIFO out of habit. Actually Jamboree and Philmont shared LIFO honors. Come to find out Centurion was Philmont’s 2nd choice after The Brave, but they left without him. That hurts Philmont….not really, and glad to have you join the Centurion pax brother.
Anyway, it started raining about 5:28, and after YHC shared Fire Marshall Bill’s temporary blindness story with the pax as part of the disclaimer, we took off for Cerberus or whatever the parking deck is called.
The Thang:
Run a few levels up and circle up for COP (this is when Jamboree and Philmont caught up).
Squat x 25 IC
H-R Merkin x 25 IC
IW x 25 IC
High Slow Flutter x 13? IC
Run to the far end of the deck, down the stairs and over to the natatorium lot for some unorthodox work.
Partner up.
P1 jogs down the hill and does backwards bearcrawl back up while P2 does jump squats. Flapjack.
P1 jogs down, backwards lunge walk up while P2 does flutters. Flapjack.
P1 jogs down, walkout merkins with a groiner chaser up the hill while P2 does CDD’s. Flapjack.
P1 jogs down, backwards run up while P2 holds squat position. Flapjack.
Enough of that silliness.
Jog to main school entrance.
P1 does jump ups on bench while P2 bearcrawls up ramp, 13 donkey kicks at top, lunge walk to stairs. Flapjack. Rinse & repeat.
Jog to launch lot for 8 1/2 MoM.
Slow Dolly x 13 IC (YHC testing the torn something or other in the hip – success)
LBC x 25 IC
Plank Wave (think that’s what it’s called) for several rounds
SSH x 49 IC
Done.
COT
Ye Olde Moleskine:
Great to be back at Centurion the last couple weeks off IR, and always love Q’ing the pax.
We’ll start at the end. The 49 SSH’s at the end were in honor of Chicago Cub Jake Arrieta (#49) tossing a no-no last night vs the Reds….a fact which no one except Brushback knew nor did any of the pax appreciate it. Where were you Haze?! #LETSGO
So Scabby actually arrived before a handful of other pax. Proud of you brother, but you’re always LIFO.
Philmont – Glad you found a workout this morning.
Pulp Fiction, during the Plank Wave while already struggling to figure out the pattern, decided he would do his own Ring of Fire or some such. Good humor….always something at Centurion.
Champagne, as is his custom and intrinsic hard-wiring, instructed YHC on the proper way to do a jump-up. I’m always learning brother. #coachable
T-claps to Utah and Cane for running in…..I know you wanted more hairburners Utah. Sorry to disappoint.
Dear Abby, War Baby of course, had never heard of Fire Marshall Bill nor the show “In Living Color”. Mercy, I’m old….but thankfully there were lots of R’s in the pax today. YHC has been WD just once…posted at the wrong workout. Not sure who was WD today – Checkpoint? Snowflake? But those 2 put many of us Non-R’s to shame out there. Good work men.
Good to see Mildew back at Centurion…maybe he’s been there all along…YHC hasn’t been.
Anyway, hope you men got your money’s worth. Thanks to Margo and Chelms for the honor of Q’ing.
Announcements:
F3 Dads at the Knights game – Sat, May 14th – signup by April 28th. YHC is HC.
F3 Dads camp again in August at Camp Thunderbird. Keep your eye out for signups. It’s a great time fellas, and remember your kids spell love – TIME.
Chelms and Margo recruiting for Q’s. Fire Marshall Bill is overdue, and he promises no blindness-inducing downpainments.
Thanks to McGee for his prayer and lifting YHC up.
GO CUBS!
Warmup:
30 SSH
20 Squats
15 Merkins
Run 5k through the neighborhood.
At mile 1: Stop at Sloppys house to do exercise with concrete pavers (30 lb each): 20 overhead press, 20 squats, 20 overhead press, 20 squats
At mile 2: wheelbarrow with partner for 100 yards
At mile 3: Indian run sprints to the finish
Mary: 30 LBC, 15 Rosalitas
Moleskin: It was great to have Beano join us from Raleigh while on a business trip. It was a great morning for a workout and except for Funny Farms run in with a hornet, all was pretty smooth.
Announcements: HFES Open Book 5k to support the school is May 14; Becky is taking a group hiking Sat at 7:30-4p.
Sloppy took us out.
So Friday is the Gear day right? But,, I didn’t have enough gear for 14 guys sooooooo improvise. Basic warm up 40 SSH, 30 MC, 20 LBC, 10 Merkins, 10 Merkins, 20 LBC’s
Mosey to the courtyard 15 Box jumps, 15 Dips, 15 Heels to heavens, a round of 14, 13, Mosey
Mosey to rock pile with a quick round of American hammers and Carolina DD
Grab a friend and in cadence 15 Curl to press, 15 LSS, 15 LBC, then a round of 12 then 8
Mosey to the round about and partner up P1 runs the loop P2 Supines, Squats, LBS, as a team partner to 100 Supines, 150 Squats, 200LBC;
Mosey on back with a quick stop of Merkins and American hammers just to hit the flag a 615
Moleskin:
Gained a great new addition today Uncle Rocky, he worked hard and killed it, the rest of the crew also put there work into the game plan. Frack muscled through some clear pain issues, meanwhile Popeye is elated that his PF is getting better. Had Heizman from IndianLand area, he was a welcome player to the table. Flipper and Land shark stepped up to their first cadence call without hesitation (nice job gentlemen). Great morning, too warm to wear the hoodie and as always honored to be part of this group. A group of men that desire to be better, to serve their families and be men.
Announcements: 5K run after commitment this Saturday in Wesley Chapel
Night with the Knights
Saturday May 14th
The Boys of Summer are taking the field and F3 Dads will be there in force on Saturday May 14th. Load up the 2.0s and head to BB&T Ballpark as we kick off the Summer of Sixteen! We have a large block of tickets reserved for the game against our cross-state rivals the Durham Bulls. Tickets are on sale now through April 28th! Don’t wait. This will sellout. Preblast and Purchase