Warm Up:
– Army PRT (Physical Readiness Training), all exercises 4count 5x
– Bend and Reach
– Rear Lunge
– High Jumper
– Squat Bender
– Windmill
– Forward Lunge
– Bent Leg Body Twist
Mosey to the grass
The Thang: 1-1-1
1-1-1 = 1 min push ups MAX OUT; 1 min sit-ups MAX OUT; 1 mile run MAX OUT!
– ~20 slow count downs between each event
The Pax were grateful for not having Drill Sergeants hovering over them while they did this mock PT (Physical Training) Test. Their form could have benefited from it though…
Everyone pushed hard on the 1 mile, especially Funny Farm! Those finished first assumed a good front leaning rest position, right arm high…
Mosey to 1/8 mile track behind Huntington Farms Elementary
Line up across short-side of track facing IN – LOW CRAWL to opposite side of track – a good 75 meters
– yes, elbows got scraped, knees got bruised, and those with butts too high (including yours truly) would have gotten clipped off.
– catch your breath, get down, right arm high…
Line up facing the track and get ready to FEEL THE BURN! Lunge the entire 1/8 mile track – 200 meters
– Sloppy, half way around: “I’m gonna feel this in my hammies tomorrow!”
– catch breath, get down, right arm high…
Mosey around the school back to the LD (line of departure)
Circle up for 6 minutes of Mary
– sit ups – 1 min
– flutter kicks – 1 min
– LBCs – 1 min
– Russian Twists – 1 min (heard those grunts hear)
– Plank – 90 sec
– 30 sec break, hit COT
COT
Announcements:
– Huntington Farms Neighborhood 5k, May 14th – to benefit the elementary school
– Following 5k, Service Project Day at Huntington Farms Elementary School – replace fence posts, paint picnic tables, etc.
– Men’s Camping Trip sometime in May – talk to Becky
Sloppy took us out – “Fill us with your Spirit, Lord. Amen.”
After a lap around the parking lot and a run up Grandma we circled up at center field for:
SSHs x20 IC
IW x20 IC
low slow squats x20 IC
Mosied to the goal line and partnered up for:
P1 bear crawl 20yds and lunge walk 20yds to opposite goal line. 100yds sprint back
P2 burpies x10 and flutters x20 repeating until P1 returns
Then…
P1 bear crawl 20yds and run backwards 20yds to opposite goal line. 100yds sprint back
P2 burpies x10 and LBCs x20 repeating until P1 returns
Then… 20yd suicides to opposite goal line while facing the same direction (lots of backward running)
After a fake out on the track we destroyed our quadracepts by hitting the stadium stairs for some 11s with sumo jump squats on top and durkins on the bottom.
Mosied to the track:
We stuck together as a unit for this one and raced to each corner for:
One 4 corner 400 with merkins x10 IC at each corner.
Stone Cold felt it necessary to point out that we were actually doing 20…
Then:
One 4 corner 400 with 25 LBCs at each corner.
We doubled the final sprint to an extremely long 200.
Well done Sledge (hammer’s 2.0) for not only keeping up, but kicking butt!
Mosied back JIT for one minuite of Mary.
Thanks guys! I had a great time. This being my second time at Q I thought it went pretty well. They say it doesn’t hurt as bad the second time.
16 men gathered on a cooler morning for some fun festivities. YHC has been in Missouri all week for work eating fried food and drinking beer. Time to get back to the grind.
Warm up run down Little Ave and the Street with no Name. Cross 51 and into the parking lot of Cabo’s Mexican Cantina for COP.
COP: in cadence
Merkin x 15 (hold plank)
Mountain Climber x 15 (hold plank)
Shoulder Touches x 15 (Recover)
IW x 15
THANG:
Run down Carmel Commons to the intersection of Carmel Commons and Bannington. This is called the “APEX” (Thanks Purple Haze)
Find a partner with similar speed. One partner runs .15 mi down Carmel Commons while the other partner runs .15 mi down Bannington. 5 burpees at the bottom. Run back to starting point “APEX” for 15 partner hand slap merkins. One more time with each partner going down and back the different road than the first time.
Run over to Palatine Hill for a triple nickel. 5 Jump Squats at top and 5 wide arm merkins at bottom.
Run to traffic crossing and cross 51. 15 merkins while waiting on the six. Gather at picnic table area and find a bench.
Jump ups x 10
Decline Merkins x 15
Dips x 20
Rinse and Repeat
Run over to parking deck. AYG up each short ramp section with 5 merkins at the top of each. (6 ramps total)
Mosey back to launch spot for Mary
Leg Lifts x 20
Flutter x 16 (meant to do 20 Q fail)
Freddie Mercury x 20
Elbow plank for last 30 seconds
MOLESKIN:
Solid crew today and a couple of new and familiar faces. This was Thunder Road’s first post at #F3Centurion. Nice to see you back Escargot. Dear Abby did great after his 6 week recovery from surgery. Before we began, YHC noticed Prohibition putting 2 pairs of gloves on. When questioned, Prohibition quickly replied that he has sensitive hands. There we go… Had the title of the post before we even started. Purple Haze introduced YHC to the APEX during a DZ posting so it was fitting to bring it to Centurion considering it is in Centurion territory. Covered 3 miles with an emphasis on upper body. YHC had a Q fail on the flutter. Legs were hurting and the cadence count got high pitched at 16 and the PAX thought we were done. YHC went with the flow and moved on to the next exercise. Great to see everyone out this morning.
Announcements:
1 – We need more Q’s beginning in May. Please reach out to Margo or Chelms.
2 – Looking into a site fund raiser to purchase bikes for children in the area.
3 – Fast 5 – May 21 at the Fort – 5 k with 5 guys or Ultra 5k with 2 guys (see tweets)
PAX: The Count, Sweatshop, Hairband, Hoodie, Countertop
The Thang
Hairband mile. The Count rolls in mid-lap wiping the sleep from his eyes
COP
– Penalty burpees x5 to celebrate The Count’s fashionably late arrival
– Side Straddle Hops x20
– Imperial Walkers x20
Grab a partner & kettlebell. Mosey to front of parking lot over for some hill work
Round 1
– Partner 1 Good Morning’s w/KB amrap until partner 2 does his part…
– Partner 2 Run to top the hill Merkins x10, run back down and relieve partner
– Repeato x3
Round 2
– Partner 1 pick a parking spot walk the plank the lift line merkin x1 walk back right merkin x1 amrap…
– Partner 2 Run to top the hill Squats x10, run back down and relieve partner
– Repeato x3
Round 3
– Partner 1 curls amrap…
– Partner 2 Run to top the hill Carolina Dry Docks x10, run back down and relieve partner
– Repeato x3
Round 4
– Partner 1 Leg raises with KB overhead pull amrap…
– Partner 2 Run to top the hill Freddy Mercury’s x10, run back down and relieve partner
– Repeato x3
Head back over to Ground Zero (Stations & Tunes)
– Inverted Rows / Supine pull-ups x20
– Weighted Lunge walk
– Battle Ropes x40
– KB Swings x30
– KB Thrusters x15
– Punch Out x50
COT
Moleskin: In the spirit of showing that resolve is NOT weakened by “oldness” the PAX minimum age this a.m. was 40 plus. Although these blokes played no cricket (reference “The Forty Club” look it up) we did knock some kettlebells around for a solid 45 minutes. Kotters to Sweatshop who stayed strong while he was away. Keep on keepin on…
Named this one after that 1989 gem of a Tom Hanks movie after lugging around these heavy and suspicious sandbags in my driveway at 4:50AM this morning. If you haven’t seen it before, it’s worth a look.
14 strong of back and rear, ready to take on the Fiery Death Circle of Deadly whatever I called it on twitter last night.
Thang:
Roaming COP to locate the three stations – various warmup exercises to get the blood flowing.
Station 1 – 30 Kettlebell Swings – in the lower school parking lot near flagpole
Station 2 – 60lb sandbag run between cones – in the church parking lot
Station 3 – Dealers Choice of Tire Hairburners or Tractor Tire Flips – at the HS practice field
We ran these for 30 mins or so, then headed back to the practice field
Partner Alabama Slamma – abbreviated version.
P1 – 15 merkins
P2 – 14 merkins
so on, and so forth
finish with another team if you complete early
Mary
– Flutter
– Dolly
– LBC
– Bicycle
– Can Opener (Pop Tart)
– V Up (Turkey Leg)
– 100s (exercise borrowed from F3 Summerville, a Pilates favorite according to WD)
Skin:
Simple workout, designed to let the fast run faster and the slow keep folks in sight. Usually, people start changing groups if things are moving too slow for them, but this was a courteous group and all of the teams stuck together from what I observed.
Cobains to Spackler, who just came to hang out and do some back-friendly exercises. Between the three stations, I think this was about as back-unfriendly as you can go. He appeared to be doing something at each station, so I hope he got his moneys worth.
After 3 years of doing crummy head-bobbers, Harley was finally shown the path to proper merkin form. Expect huge gains this summer.
I thought we only had a few mins left when we circled up for Mary, but we actually had 9 mins left. I’m usually more of a “lay on the ground after a few mins of this garbage” guy, so I did the best I could with it. The worst thing about it wasn’t the exercises though, it was the complete disregard for all things sacred and decent as displayed by projectile flagellation shrapnel coming from both Port and Starboard. Granted, there is typically some level of this at all of our workouts, but this was an unholy and disgusting display of excreta.
Always a good time at Kevlar. Thanks for coming out.
HH
Quick repost as my other attempt didn’t get saved…
9 awesome men came to unknowingly row and become better men.
Warmup – run around the AO as it’s the Q’s first time here and I needed to see what we had to work with. A visit to the hill in the neighborhood behind the site to evaluate for some potential hill sprints if needed (we did not need that).
circle up – SSH, IW, Merkins, Mtn Climbers, run back to the basketball courts for some rowing action.
The Thang:
Complete 3 Rounds at 9 Stations – 1 for each PAX. Pick one and rotate based on the Erg station – “timer”
1. Concept2 Rower – row 250 meters, call switch to let everyone know to change stations.
2. Jump Rope
3. KB Swings
4. KB Rows
5. KB Upright Rows
6. KB Deadlifts
7. 24″ Box Jumps
8. 12″ Box Jump Overs
9. 30# Slam Balls
Finish up with a run around the fields and 20 Jump Squats OYO.
Return to BB court for Name-o-rama.
COP
The NM:
– OK, so I’ve been wanting to bring out my Erg (Concept2 Rower) for a while. This was the perfect site for it. I was a rower in college and even coached for a few years. I miss it, but F3 has been an awesome replacement for the comradery I was lacking. Thank you!
– Each of you did awesome and had your own style on the Erg.
– Mall Cop was the most excited to have a rowing machine to jump on.
– Goonie and High Tide impressed us with their strength and power.
– Blazing Saddles, Daisy, and Gullah kept a solid steady cadence to get the job done!
– The Peles were trying to avoid confusion over who’s who and kept focused on the task at hand.
– Great job done by all. I hope to bring out the Erg again for a future workout.
– Thanks for the chance to lead and for allowing me to relive my glory days!
Wingman taught me how to fix backblasts. Still see comments for backblast.
-Alf