Today was maybe the last cool-temperature Centurion workout for some time to come. 23 Pax showed up, and after a little confusion about the caution tape blocking the entrance to our normal launch point, we assembled in the adjacent gravel parking lot. After a brief disclaimer we were off.
Moseyed up Little Ave towards shopping center. Right on “street with no name”.
COP
Mosey across 51 to parking lot in front of Rusty Onion. Burpees at each of 7 parking lot lanes, starting with 2, increasing by 2 at each lane, ending with 14 at last lane. Lunge walk in between.
Mosey to lot behind Cabo’s Mexican. 5 Merkins at end of parking lot, run across lot and up Palentine for 20 squats. Repeat this cycle increasing Merkins by 5 each time and decreasing squats by 5 each time. At 25 Merkins plank up. Mary to let YHC recover. Rosalita x 20 IC, Flutter x 20 IC, Heels to Heaven x 20 IC.
Mosey back to Catholic gather at benches and partner up. P1 does step ups on benches while P2 lunge walks up ramp, crab walks back to stairs. Flapjack. P1 does dips on benches while P2 does lunge walk/crab walk. Flapjack.
Plank up. Merkins x 10 IC
Off to parking deck. P1 runs to top of double ramp while P2 does flutter exercise. Flapjack. P1 runs to top while P2 does Dolly exercise. Flapjack. Back to launch point.
Enjoyed leading the group this morning. Tried to stay at least within shouting distance of the front today which is not my norm. Was worried about the burpees but the lunges were what got me. Thanks Mermaid for keeping things going after the Palentine hill work. Sorry Scabby if there was too much planking today – those Merkins near the end were for you.
Hope everyone has a great weekend.
Announcements:
In honor of Hops, who surely has The Three Amigos DVD queued up for this weekend, and after breaking out of El Guapo’s fortress, 22 men got after it thusly…
After being properly disclaimed, slow yog down the road into the church parking lot. Circle up in the parking lot, close to the church building. Perform exercise, then “sprint” to the road at the top of the hill and back. Fast guys should be near the sidewalk so they have farther to run (Tackling Dummy refused to follow my instructions on this). Repeat with SSH, Mountain Climbers, IW, Squat Jumps, HR Merkins,and a couple of others.
From the entrance at the top of the hill, AYG to the entrance at ring road (.18 miles, apparently). Gather ourselves with an LBC or two, then back to where we started.
Mosey over to the lovely tennis court pavilion. Partner up. Partner 1 runs around the median over there and back while partner 2 does dips. Flapjack. Repeat with step ups and derkins. Recover with some Mary (1st attempted Q-jack by TR successfully ignored).
Back to the starting line for our AYG run – back up this time to make it closer to .25 miles, and make the fast guys back up even further. AYG down to the ring road. Mosey across the street to the grassy field. Mary for a few minutes. Then sprints back and forth on the grass (with 10 count between) for the last 4 minutes. 2nd and 3rd attempted Q-jacks by TR ignored, although on the last one he ran out in the middle of the field on his own like a streaker at a futbol match).
Moleskine:
I was surprised to be treated so gently by the men of Kevlar – nothing (that I heard) from Pop Tart (in his usual schmedium shirt), Simba or TR. Probably because I was so good. Even Donkey Kong didn’t try to insert his call 100 burpees. I haven’t posted much this week, so I needed to run. It’s BRR season, so good luck to those of you who don’t want to run at workouts this summer. Choose your Qs wisely.
Annoucements:
F3 Dads Saturday at Beatty Park in Matthews. 9:00 am at the baseball fields. Mr. Brady on Q.
F3 Golf is coming up in July. Watch for more details soon.
Boys… all running levels are welcome!! Tomorrow we will do the following:
1. Warm-up/stretching
2. :30 seconds at I-Pace, recover back to start
3. 1:00 I-Pace, recover back to start
4. 2:00 I-Pace, finish at start, 1:00 Recovery
5. Rinse and Repeat 4-5 times
For those that just completed the timed mile, your I-pace is about 30-seconds/mile pace slower. Looking forward to seeing everyone at 0515, or 0500 if you want to get a warm-up mile in.
Slim Fast
Apologies for the miscounting during the COP- My mouth was not following my mind.
Brief disclaimer given
The thang:
Mosey to lot between HT and Target for COP
15 SSH IC
15 IW IC
20 merkins OYO
Mosey to murderhorn- at top of murderhorn partner up
Right onto Rosebriar lane- one partner runs clockwise, other runs counter to meet in the middle for 15 hand slap merkins
Run back to stop sign at rose briar for 30 LBC’s oyo
Run to bottom of murderhorn for 10 burpess
Run to top of murderhorn for 20 merkins / 20 LBC’s
Repeat until time is called.
Head back to launch point with two minutes to spare- Strawberry called cadence on Flutter kicks for a total of 35
YHC wanted some mileage today and also wanted to keep the group together- murderhorn was the best option for this.
Thin Mint and Margo led the pack (w/ over 3.5miles) with Van Pelt and Haggis close behind
Strong work by all
Great temps this am… Enjoy it while it lasts
It was a pleasure leading this fine group of men this morning- thanks to Strawberry and Heartbreaker
Announcements:
F3 Dads- bull ring and Colonel Francis Beatty Park this Saturday
16 men began the weekly event we call Devil’s Turn. A 17th joined during the apartment warm-up loop, or did they? …We may never know.
At COT, there were again 16 men accounted. It cannot be confirmed or denied if there is a lost F3’er still out in the affluent darkness of Piper Glen. #disclaimer #Qfail
Other than potentially losing someone, the day was a pretty standard running of the Hill Route in Piper Glen. It went something like this…
We first ran the ~0.8 mi apartment loop to warmup then headed south on Rea Rd. Old Course is back open (or at least we thought so) and we headed in our normal way. Once ~1/2 way to the Piper Glen Dr. intersection, there were road closed signs and heavy equipment in the road. Luckily there was a safe way around the 20 deep pit that they have dug in the road and we could proceed as normal.
Everyone seemed to be in a zone today and it appeared there were not many groups and more solo efforts today. #sufferinsilence This is not a bad thing since one must get used to pushing when no one is watching. After all, that is how races are right? Great efforts.
The hills of Piper Glen were as painful as ever. It has been a while since we have been out there and it delivered the same slap in the face that it usually does.
At COT, Frasier made an observation that we have collectively gotten faster (and he is right). The majority of the group was done prior to 6:10 am even with some going extra distance. The Devil’s Turn effect is kicking in (probably with some help of Swift/Fast Twitch). It sneaks up on you but we are all getting better. BRR doesn’t stand a chance.
Welcome to Das Boot (site FNG) up from Union Co. You picked a rough first outing to Devil’s Turn (but what week is actually easy?). We are glad you did not get lost and we hope you return!
Finally, it has been decided by the Board of Past and Present DT Site Q’s that day glow yellow is the official shirt color and bald the official hairstyle of Devil’s Turn. Do with that what you will. #uselessresolutions
Announcements:
– F3 Dads continues – Saturday 9:00 am at both SOB Bull Ring and A51 Col. Francis Beatty park. – Preblast
– Community Service Day (F3 Dads and all other F3’ers) – Saturday 6/18 at 9:00 – 11:00 at Anne Springs Greenway (precise location TBD), Picnic at Lake Haigler to follow (M’s welcome)
Last week Puddin’ was looking for a volunteer to Q this week as apparently he and Goodhands have slacked on the scheduling aspect of being site Q’s. Anyway, was happy to step up as I have been trying to get to Hydra as often as I can and have enjoyed posting out there. No new faces in the crowd so I dropped a quick disclaimer on the group and we got moving.
The Thang:
Warm up run down Rae to the C/O of Colony and hooked a right down Colony. Went past the shopping center and circled up in the parking lot of that office/medical building.
Mountain Climber X 20
Slow Merkin X 10
(I’m not a big fan of the COP so made it brief)
4 Corners / Starfish
Corner #1 – Burpees X 10
Corner #2 – Diamonds X 10
Corner #3 – Wide Grip Merkins X 10
Corner #4 – Hand Release Merkins X 10
(10 merkins in the middle after each corner)
Mosey into The Colony Shopping Center and meet at the fountain. Each PAX grabbed a bench for 3 rounds of work:
Round #1 – 10 Step Ups (each leg), 10 squats, and 10 Monkey Humbers
Run to the far island in the parking lot and back.
Round #2 – 20 skull crushers and 20 derkins
Run to the far island in the parking lot and back.
Round # 3 – 50 dips
Run to the far island in the parking lot and back
Mosey over towards Dunkin’ Donuts for some Mary:
American Hammer X 20
Freddie Mercury X 20
Back to the Harris Teeter parking lot for 7’s (merkins and squats)
Bear crawl Indian Run (is that what its called???) across the parking lot
Mosey back to OPE.
Circle up and plank.
Each PAX holds in plank while PAX #1 does 10 merkins (while PAX still hold plank), PAX #2 then completes 9 merkins, etc. (down to 1).
Hit the little baby track for 3 laps to hit the mileage desired.
The Thang:
Pretty small, yet a very solid group this morning. The temps felt good so I wanted to get a few miles in. We ended at about 3.1 so was happy with that….although Frosty Paws seemed less than thrilled with the territory covered. Sorry. Queen took the lead on most of the running activities with Marge nipping at his heels.
There wasn’t a ton of chatter but we did learn that a good showing in pool volleyball at Windyrush “Country Club” in front of your wife can really pay off later that evening at home (per Frosty Paws). I’m sure Puddin’ is also familiar with that drill.
Puddin’ Pops light gray shirt was dark gray when we ended so I take that as a sign of a fairly decent workout.
Announcements:
– F3 Dads has started
– Goodhands made mention of something called “Slack” that Hairball is pushing on people. Puddin’ seemed less than impressed and said it was just a Twitter for F3. Who Knows
Appreciate the take out, Queen.
Thanks to Puddin’ and Goodhands for the chance to lead. Hope my VQ out here was good enough to get me on the schedule.
Not feeling very creative this day so I decided to proudly borrow a HIIT workout from my friend Argonaut. With some guidance the night before I proceeded to download the app & music he kindly referred to me… and just like that everything was setup for the next morning. One thing to note, the two playlist he sent me was not kid friendly (#earmuffs).
While music was played (that you needed earmuffs for) and a tabata timer, we performed a series of exercises together for 30 seconds, followed by 15 second of recovery to prepare for the next station. After each cycle, run around the parking lot and return for the next round. 7 rounds were completed.
Warm-up:
The warm-up segments were as followed:
Jog a lap around the parking lot (2 minutes)
The Thang:
This second round, I cannot remember what the heck we did… Just know it was a build up as we’re still warming up. That’s what I get for waiting a week.
Jog a lap around the parking lot (2 minutes)
Completed 3 sets of:
Jog a lap around the parking lot between each set (2 minutes)
Completed 2 sets of:
Jog a lap around the parking lot between each set (2 minutes)
Moleskin:
One thing we know is that Indian Land guys are not the best about getting BB up. That being said, there is going to be more push to ensure these get added on a regular basis. Not too many prayer request / things going on other than Hog & Coyote on Father’s day weekend.
Always an honor to lead… Bounty Hunter over and out!
17 SOBs were intrigued by the pictures of tractor tires, weight plates, punching bags and a sledge Hammer piled in the back of my truck and the promise of gear work at Fat Camp. Here’s what we did:
The Thang:
COP: SSH X 15, SSH…I mean IW X 15, Merkins X 15
Count off by six to separate into pain stations. Each PAX will complete each exercise at a pain station before moving on to the next pain station.
Pain Station – Body Weight
• Pull-ups X 10
• Merkins X 30
Pain Station – Sprints
• Sprint down to the entrance and back.
Pain Station – Hair Burners
• Hair Burners down and back X 1
Pain Station – Liftin Heavy Stuff
• Pick up Heavy Bag and carry it 20 yards, Squat X 10 and carry it back
Pain Station – Inch Worms and Overhead Press
• Feet on the Weight Plate and Inch Worms down and Pick up the weight Plate overhead press back
Pain Station – Burnin Rubber
• Beating the tire X 10 Sledge Hammer Swings
• Tire Flips X 10
At 6am, mosey over to the monkey bars for the hanging pull-up challenge
Hang for 60 seconds, do one pull-up; repeat for 10 minutes without getting down. – Scratch that!
Mosey over to the parking lot. Suicides down the parking lot and back.
6MOM – LBCs, Merkins, Dollies, Merkins, Flutters, Merkins
COT
Moleskin:
I pre-tweeted/slacked pics of the gear in my truck and the PAX were interested. The goal was to circle through the pain stations at your own pace (AMRAP). Most guys got 4 laps in before time was called.
There seemed to be an abundance of complaining and whining. I’m gonna take that as a complement. Weight plates are tough. Hairburners are meant to crush you. Inch worms kill the core. You’re welcome.
The hanging pull-up challenge was a complete failure. Or was it??? I’m challenging the men of Fat Camp to add that to the winkie every week. Start with 2 rounds, in a week or 2 add and round and continue to build up. By the end of the year, I’m betting most guys can complete the challenge.
It was great to have Chanel back out in the Gloom. He’s been battling injury and the fartsack for months. Keep posting brother. Modify and needed and don’t let the Fartsack keep you down.
Welcome Spalding! Spalding is a fellow tax bean counter with myself. Great to have you out buddy.
Shout out to Chanel and Pebbles for loaning me some gear.
Announcements:
F3 Dads at Parking Lot behind the bulls at Ballantyne Corporate Park 9am on Saturday.
F3 Dads Community Service Day 6/18
Sign up for Whetstone
We had an even dozen fine men post for some solid KB work.
WARMUP –
30 KB Swings, 20 IW, 20 American KB Swings, 20 MTN climbers, 10 1-handed swings each arm, 20 LSS, 5 Snatches each arm, 10 staggered merkins, 5 Cleans each arm, 10 staggered merkins, 10 lawn mowers each arm, stretches.
Mosey to playground with your bell of choice for the main event…
THE THANG:
6 sets of
KB Swings – we alternated each set between 2 handed swings, American Swings, and 1 handed swings 5 each arm.
Snatch – 5 each arm
High Pull – 5 each arm
Clean – 5 each side
Pull ups – 5
Row – 5 each side
Moving fluidly through each exercise without putting your bell down.
1 minute rest between sets.
Cool down/ Mary/ Time Kill/ Catch my breath:
I called on several PAX to lead us in a final round of their favorite exercises:
Brown – 10 KB Swing flip catch, squat, press complex
Bananas – 5 Snatches each arm
HorseHead – 5 clean & press each side
Arena – 20 Good mornings
Destiny – 15 KB Curls
Dun.
The Naked Man Moleskin…
Announcements:
Ghost Runner – 7:30pm Arboretum
10 Pax showed up this morning with light humidity and great weather to sweat. Here’s what happened.
Began with a mosey up to Sardis around Sardis back through main entrance of PDS, run down to starting point. Had the PAX circle up for some warm up exercises. Exercises included: Side Straddle Hop x 20, Imperial Walkers 20, Mountain Climbers x 20, Low Slow Squat x 20 and OYO Merkins x 10.
Mosey to the stadium for step work.
PAX start at bottom of stadium steps to perform a ladder. Start at top of stands with x 14 jumps squats followed by x13 Durkins at botton of stands. Continue ladder until work down to x1 Durkin at bottom of stands.
Mosey to edge of track and partner up at the benches. Partner 1: run to the 50 yd line and bear crawl/crab walk/lunge walk across the field and return back to benches. Partner 2: combination of step ups and dips during partner run. Three rounds of pain.
Mosey over to starting line of track for four corner drill. 5 hand release merkins at first corner run to the second corner with group. Group does 10 hand release merkins at second corner then runs to the third corner of track. Group does 15 hand release merkins at third corner of track then runs to final corner. The group does 20 hand release merkins at last corner.
Mosey back to benches at edge of track. Circle up for “Pick Your Poison” Mary. First round: Baracas led the group with flutter kicks. Second Round: Funky Cold led the group with boxcutters and Arena finished the exercises with LBC’s.
The “night cap” was all you got back to Shovel Flag to finish the pain.
Moleskin:
A few items of note from the morning’s events. Baracas looked like death before the workout this morning and felt like death after the mayhem. I also kept hearing a bunch of mumble chatter about Semi-Gloss’s 4 mile death march off campus from the previous week.
Special thanks goes to John Deere and his tunes that helped the PAX through the pain this morning. Everyone did nice work today! Thanks for the opportunity to Q!
Announcements:
The Charge needs more QIC’s for this summer. Please email Baracas about dates. F3 Dads: Metro –Freedom Park (Train) at 9am this Saturday, Area 51 – Frances Beatty Park this Saturday at 9am