14 showed up on a muggy Monday morning at 0515 to get after those hills we affectionately call Horsey McHorseArse. I believe the weather app had the humidity at roughly 96% with a temp of 72 degree. That makes for a tough trot up and down Mt. Charlotte.
Warm-Up jog on Old Bell to the bottom of Blue Ridge Circle.
The Thang:
Run the Mt. Charlotte segment as it is know on Strava for time and as many times as you can. Meet at the Flagpole at 0605. Simple, yeah, right! FYI, Mt. CLT is up Blue Ridge Circle, right onto Mountainview Dr., stay straight where Mt.view becomes Wilby Dr. then left back onto Mt.view and ends at the Flagpole (top of Blue Ridge Circle). That was for you Fletch.
Then, Pledge of Allegiance at the Flag. #solidtradtion (Fishwrap approved).
Head back to the parking lot…running on clouds (flat ground)
The Naked (guy) Moley:
Yep, #Chester made another appearance this am and most if not all of the pax were able to take a gander at this interesting animal. I want to hear the theories of his story in the comments below. Should make for a good BB.
So, Pro thinks its the same guy (fully dressed) that was walking his dog. Then he sees us running by, runs inside, strips down to his jock strap and comes back out with a smoke and cup of coffee.
Fishwrap shows up drenched in sweat before we even launched. He ran in from Cotswold or Uptown or Myers Park in beast training mode to lead the pax along with Laettner. Strong work there fellas.
Ok, so YHC EH’d Fletch at the pool on Sat to try to get my Strava Mt. CLT time off the leader board. Yes, Rosie Ruiz. Fletch did not disappoint as he took off and was never to be seen again until 0605. Now, the problem is Fletch didn’t know the route. So, we’ll need to do this again.
MAD brings the ruck to tackle the hills and Yes, he did. Nice work, although I did see the ruck abandoned at one point.
Geraldo, Duct Work, Utah, Prohibtion, Blue Rhino and TR were all grinding it out. #regulars
Silent Bob was pushing out there and kept me honest on those climbs.
Baracus had a GI challenge this am and had to head back home for intermission but then got right back out in his hood to get in a couple more miles. #dedicated.
And a hearty Kotters welcome to 49er who I also EH’d at his pool party last Monday to get him out to Horsey. YHC hoped it was worth to niner. He escorted BRRaracus out. #safetyfirst
We ran into the Flat ground runners, Ray Charles and The Drill. Great to see you brothers out there. Come join us on the hills sometime.
11 Goats weathered an early morning shower and the real possibility that the track would be under water to run the Mountain Goat timed mile.
Apologies for the delay, but all timed mile results were not official until Sunday. We have received confirmation from the F3TMAORAMGAOA that confirms the following results:
| Name | 6/3 Timed Mile | Fall 2015 Timed Mile | Delta |
| Frasier | 4:57 – PB | n/a | |
| Haggis | 5:28 | n/a | |
| Slim Fast | 5:38 – PB | n/a | |
| Strange Brew | 6:19 – PB | 6:52 | -0:33 |
| Early Bird | 6:21 – PB | 7:11 | -0:50 |
| Nomad | 6:54 – PB | 7:18 | -0:24 |
| Slice | 7:22 – PB | n/a | |
| Retread | 7:27 | 8:01 | -0:34 |
| Pele | 9:48 – PB | n/a | |
| Kilowatt | 10:15 – PB | n/a |
Outback was in attendance, but made the right decision not to aggravate his plantar fasciitis, so he volunteered as timekeeper and encourager. YHC did observe Outback getting some LBC’s and other core exercises in while the other Goats were pushing themselves.
After the timed mile and some recovery laps, we divided into 3 teams to run the ultra-competitive 4×400 relay with late Olympic qualification implications… or maybe not.
Nonetheless, it was a great morning for running the mile… here is the breakdown…
Moleskine
There is not enough that can be said about how impressive the Goats are! Many of the guys on this list couldn’t run a mile 3-4 years ago… and by the PB’s, you can see that they are not only running miles for time, but running them very strong!
First off… we must recognize Frasier for the first recorded sub-5:00 timed mile in Area 51!! Congrats on that new record and benchmark!
Right behind Frasier was Haggis, who was representing SOB along with Outback. Frasier and Haggis are those guys in F3 that are always strong… and what I appreciate the most is that they are very humble about their abilities, and they are always encouraging others both by word and example. Thanks to both of you guys for leading the way.
To start off the morning, Strange Brew stated how humid it was, and that he didn’t expect many PB’s, much less than his own. He must have inspired himself! What I saw on that final 100M was Brew running strong for a PB of 6:21! Great job! You are becoming a Southern Boy all the time!!
After Brew was Early Bird. EB has really improved over the past 6-mos. He had the largest delta from last time. Congrats on the PB!
Following EB was Nomad… RESPECT! Nomad posted his PB which was sub-7:00! STRONG!
Next was Slice, who is relatively new to Mountain Goat. Strong finish, brother, with at 7:22 PB!
Retread finished strong! He didn’t get a PB… but here is Retread’s PB…. He is posting to 2-3 running workouts per week! I know he is getting stronger just based on his stamina and form!
Pele and Kilowatt…. You guys are AWESOME!!! Both have been recuperating from injury in the Winter… Kilowatt had shoulder surgery in January! Pele and Kilowatt represent what Mountain Goat is about! Guys who are building stamina and running strength later in their exercise “careers”. Thank you both for taking the time to get healthy, then inspiring all of the men of F3 with your desire to push yourselves! Both set PB’s in the mile, and that is only the beginning!
Brew and I are committed to running the timed mile in conjunction with Swift. For those that couldn’t participate or felt you weren’t ready… there will be more opportunities!
Ok… would love to type more, but I need to get this sent out!!
Sound-off on anything I missed!
It was a great day at Outland today, due to Anson high school graduation our Anson brothers needed to find another AO. What would be better than to converge with the Outland PAX that helped launch Anson.
COP
Side Straddle Hop x20
Imperial Walker X15
Manmaker Merkins x10
Low Slow Squats x15
The Thang
Station work and here is how it went.
Round 1
Dips x30
Derkins x20
Step Ups x20
Then run the cheese weave
(Alternates for the weak knee’ed, and there were many, run just the outside of the buses or overhead press ruck walk)
Repeato
Plank work
Round 2
Incline Merkins x20
Carolina Dry Docks x20
Cheese weave
Repeato the
Over to the grassy area to meet my friend Jack Webb!
1 merkin to 4 air presses up to 10/40
Horsehead didn’t think I made it past 7, I did, but thanks to having him in my head I miscounted midway through. #QFail But we caught up and everyone got their money’s worth.
ANNNND over to Turnpike!
So the PAX more so Horeshead was hoping that I was going to work more on legs. Well is a sense he was right, however upper body pain was the plan all along. Well actually when speaking to HB I tried to get a sense of what he was doing hoping he would give a break to the PAX with upper body. As we all see that was not the case. I believe it was before our friend Jack Webb made an appearance and I believe HB said lets make them pay.
Form two lines for an Indian Run towards the elementary school buses.
I counted everyone off and had the PAX form four lines.
Its time for a new friend of mine called the Merkin Miler. Now I was going to take it easy on the PAX this morning however, Horsehead made some kind of comment calling something a Turnpike Merkin so at that point I decided to just bring the pain.
Here’s the idea:
One man from each line runs a mile. While they are running their mile the rest of the PAX completes Merkins until the return and do so until everyone in their respected lines complete the mile. A complete smoker and since we worked mainly upper body I was sure this would be a crowd pleaser. I informed the PAX before we started to mix in LBC’s while waiting to run to keep everyone active and movimg. In the interest of time after the first person took off to run midway through I informed the rest of the PAX to start their mile so we all had a chance to run.
Not sure what was going on while I was running my mile but when we got back Horsehead and EE were talking about how we missed the entire backblast. Hopefully some of that convo will make it in the comments below.
Shepard with a long extended 10 counts
Two lines were formed so we could Indian Run back to where we began for some wall work.
Wall of fire:
Pax line up on the wall the first member of the PAX starts with 5 merkins and 5 LBC’s while the rest of the PAX where in the peoples chair completing air presses. Continue on until the entire PAX completed their 5 Merkins and 5 LBC’s. During the line we switched to placing our arms in front and then to the side.
Mosey back towards the parking lot with 4 minutes to remain. Horsehead with a great idea of 4 minutes of burpees. As we started doing that I realized we needed a break from upper body and lead 3 MOM.
3 MOM
Flutter x 20
Freddy Mercury x 20
Rosalita x 20
Thanks to Game Boy for taking us out
Announcements:
Welcome to FNG “Danica” who initially mentioned applying to be a firefighter, then was about to attempt to create his own nickname, but as we began to throw names out he blurted out something about street racing… And Danica was born.
Q School June 18th get signed up. It would be a great idea for some of the PAX that have been out regularly to start stepping up and leading some workouts! Meeting at Bojangles for Q school from 7-8:30 optional beat down in the parking lot of Bojangles at 6:30.
June 11th Sun Valley clean up. Instead of a pre run we will meet and clean up the site we have called home on Saturday mornings. Our way of saying thanks and giving a hand.
Big thanks to our Anson brothers for joining us.
Chime in if we missed anything
Thanks for letting us lead you guys always an honor.
HB and TP
13 men posted at Day Zero to enjoy the crisp, chilly, first days of summer. A timely Friday email from Prohibition (apparently unable to post????) reminded YHC that he was in the queue to Q – I feigned a sharp memory but without that wake-up call there would have been a lot of blank stares in the parking lot. With the A51 Q-school going on just down 51, YHC was reminded of one of critical Q principles: “If you can’t do it, don’t Q it.” Various old man ailments would need to be navigated. I think we can still keep things lively – – it went down like this:
The Thang:
A slow, chatter-heavy mosey around the track and circle up on the basketball court. Disclaimer delivered.
COP:
YHC is sensing the youthful cockiness and a shocking lack of respect during COP, so we take a little diversion to aq favorite snobberlocker to lower the energy level, the Merkin Ladder:
Line up on the track
Run across soccer field – 20 merkins
Run back – 19 hand-touch-jump-squats
Run across – 18 merkins
Run back – 17 jump squats
Continue down to 1.
Everyone really liked this. You’re welcome.
Mosey back to the basketball court – on your 6:
Flutter x 5 IC
Dolly x 5 IC
LBC x 5 IC
5 rounds continuous – no feet touching.
Mosey up to the parking – partner up – grab a sandbag (Hate!) out of Radar’s car.
P1 runs to the cone in the middle of the field – 8 count burpees x 5, then return
P2 does continuous sandbag squats.
Rinse and repeat x 3 rounds.
Sweet.
Mosey to the rock pile. Same partners – grab a lifting rock.
P1 runs to the cone in the middle of the field – 8 count burpees x 5, then return
P2 performs 10 curls, 10 press, 10 tricep, rinse and repeat until P1 returns.
Rinse and repeat x 3 rounds.
Gratitude from the pax is building.
Mosey to far corner of the track.
P1 runs to the cone in the middle of the field – 8 count burpees x 5, then return (did you need to ask?)
P2 performs 10 groiners, 10 Sister-Mary-Catherine, rinse and repeat until P1 returns.
The gratitude and admiration has turned to insubordination and YHC sees a lot of standing around, so we break off after 2 rounds.
Mosey to the Filmont MEMORIAL (where ya at brother?) pull-up bars
P1 runs to the cone in the middle of the field – 8 count burpees x 5, then return (did you need to ask?)
P2 performs 5 pull-ups, 5 dips, rinse and repeat until P1 returns.
Pretty sure we did 2 rounds.
Mosey to Basketball court – on your 6:
Side crunch x 5 IC
Flapjack x 5 IC
Freddy Mercury x 5 IC
Continuous sets – 3 times through.
That’s it!
Moleskin
Great to be back at Day Zero – been avoiding it since they decided to carry large weights down 51. First morning in the nasty humidity for YHC – – not much done the rest of the day. Good work by the pax – tried to keep continuous motion (Champagne impact). Thanks for letting the oldness call the plays.
14 men, including FNGs Damascus (Bob Lewis) and Ace (Brian Yang) posted in the Saturday humidity to kick off their weekend, F3-style!
And the weekend kicked back……
COP In Cadence
Side Straddle Hop x 25
Squat x 20
Mountain Climber x 15, hold plank
Merkins x 10
Mosey to Upper Parking lot
Bear Crawl Slalom
Hairburners w Merkins/LBCs Round 1, Squats/Bicycle Round 2.
Run loop around school, end up back at Upper Parking lot.
Deja Vu Bear Crawl Slalom, Hairburners.
Run across bridge to first field.
Walk-Out to Plank, called Pusharama, Walk-In. 10 Civilian count each; Merkin, Diamonds, Wide Arm, Stagger Right, Stagger Left.
Mosey to concession stand, LBCs.
Coupon Indian Run w Sandbag, 1 1/2 laps.
Navy SEAL situps- Two rows facing each other, heels locked, tossing Sandbag back and forth.
Coupon Indian Run back to start. Partner Up.
First team does AMRAP Pull-ups each, while all other teams do Partner Derkins.
Cycle thru all teams, piling up the Derkins.
Serpentine Run visitor bleachers.
Spread out at bottom for bleacher sprints, with 5 Jump Squats at top each time.
Cook til done.
Mosey up past cinder block piles, thru woods to lot by courtyards.
Mary- LBCs x 25, Bicycle x 15, Heels to Heaven x 15, Dolly x 15.
Jail Break to cars.
Moleskin
Welcome to FNGs Damascus, and Ace (Snaggletooth’s 2.0). Quite a first workout to stumble into. Both did very well, and we look forward to seeing you both again next week!
Kotters to Snaggletooth and Ice9. Both men not only returning to the Commitment gloom, but bringing fresh blood. #Starfish
The SEAL sit-ups with Sandbag were a crowdpleaser; Hairburners not so much.
Sign Up here, for a chance to not do Hairburners. You lead, you pick workout.
Always a veteran willing to assist if you want to split your first Q.
http://www.signupgenius.com/go/10c094caca92ba7f49-badass
Aye!
38 PAX and 2.0s ventured out on a hot summer morning to support the VQ of Paper Clip. Little did they realize that not only did they have to contend with a punishing workout, but with sprinklers, a zero turn radius lawn mower, and a weed wacker.
Confusing the PAX and 2.0s, we met up at the Bull Ring instead of the parking lot about 75 yards away where Honey Bee gathered us last week. After corralling the 2.0s and their Dads, it was time for the COP:
The Stretch, Jog-Jump-Drop, Daddy Push Ups, and SSH
THE THANG:
2.0 Obstacle Course: climb over the bull, run and jump over a bench, run around a tree, bear crawl to the playground set, swing, jump off the swing and run back to the start. 3X. (It was about this time that Abacus and Dennis the Menace joined the workout).
Mosey over to the pond for some hill work. On the way a few of the sprinklers were running and like any good QIC, Paper Clip, led a small group of 2.0s including Boomer, for a much needed cool down.
At the hill the 2.0s got a glimpse of what their Dads get to do in the gloom. Line up the 2.0s at the bottom of the hill, run half way up, bear crawl the rest of the way, 3 merkins on top, then run or roll down the hill. 3X.
After a quick water break, time for a duck walk, crab walk, and 2.0 wheel barrel guided by Dad.
Mosey back to the bull ring for the fun stuff.
The Gauntlet: Dads form a gauntlet (think Clint Eastwood movie circa 1977) 3 dodge balls distributed on each side and the 2.0s had to run through avoiding the balls thrown by the dads. Game ended when only one 2.0 left standing.
Kids Gauntlet: Now it was the dads turn to run as the 2.0s were throwing the balls.
Grand Finale: Dodge Ball. 2.0s vs Dads. We tried to play at the bull ring but some dude with a zero turn radius lawnmower and another with a gas powered weed wacker drove us out. Cross the street to find another patch of grass.
The Dads battled but they were no match for the 2.0s who are now headed to Las Vegas for the finals. You can catch it on ESPN 8 later this summer.
MOLESKIN:
I want to thank all the PAX for allowing Paper Clip and I to lead them and their 2.0s this morning. What a great bunch of kids, the best mumble chatter I heard that morning was when one of the 2.0s announced he needed to take a nap after the workout. (goal accomplished).
Shout out to Tuck (for suggesting the kids gauntlet), Big Tuna (for making sure everyone crossed the street safely), Strawberry (for lugging the cooler), and Frazier (for directing us to a patch of grass without a lawn mower).
We got off to a slow start, as I forget everything Alf taught me in Q school that morning about cadence counting, but it was fun as Paper Clip introduced a new concept to F3-stretching.
The hill work was specifically designed by Paper Clip, originally he suggested 300 merkins on top but during the pre-planning run through the night before I was able to negotiate a lower amount.
Props to Stump Hugger’s little girl, Squeaks, as she was the last 2.0 standing in the gauntlet (and she throws a mean dodge ball as well). No surprise that Frazier was the last Dad standing.
As far as the dodge ball game, it was so sweet to see how much the 2.0s enjoyed pummeling their dads with dodge balls. If you think Big Tuna is tough, you should see his son throw a dodge ball, he nearly took of my head.
Next week, it is Madame Tussauds turn to take over.
9 Men clambered from their conveyances into the steam room otherwise known as a North Carolinian summer morning. Despite grumbles regarding the relative humidity, all 9 set off in search of improvement through effort, including ABBA who’d been away so long he had parked at the old launch point. Given YHC’s predilection for breaking with the norm, our mosey took us out to Rea then up under the trees (no sidewalk) to 51 then back to the first entrance and to the courtyard. Disclaimer was offered en-route and the mumble chatter was fresh and light… that would soon change. Upon entering the courtyard we proceeded into COP:
Low-Slow Explosive Squats, 3 count down, leave the ground on the count X15
Low-Slow Explosive Merkins, 3 count down, feet and hands leave the ground on the count X15
Imperial Walker at double speed X20
Merkins in cadence X10
Mountain Climber in Cadence X 15
Having broken into a solid flop sweat we proceeded on to the main event which involved 3 special guests, two ~50 pound sandbags named Shawna and Andrea, and an 80 pounder to answers to Peggy Sue. Pax were advised any one bag hitting the ground would result in all pax doing 15 burpees. So informed the group split into three groups, grabbed the bags and moseyed on out to…
THE THANG:
First stop was the hot box where we rotated through step ups with the bags X10 with each leg while the other partners completed dips or derkins respectively. Rotate the bags until each partner had completed one set of each exercise. The bags were rotated so a new group got to dance with ole Peggy and we proceeded to our next stop
2nd stop was the hotbox wall by the parking lot, here we assumed the peoples chair, the “bag men” held down the far side while those sans dates were passing 40 pound slam balls up and down the line, each pass of two balls was followed by 20 overhead presses (unweighted) in cadence. Rotate a new team member under the bags and repeat until all three men held the bag.
3rd stop was just across the road into the parking lot where 10 cones sat waiting, spaced 2 lines apart each. One partner ran a chest to stripe suicide (at each cone drop down into a merkin position where your sternum hits the ground) with hand touches back at the starting point. During this brutal exercise the “bagmen” performed calf raises and the final 3 participated in a rousing game of ball toss, squatting and throwing the 40 pound ball in a triangular order, harder then it sounds believe us. After all 3 partners had a turn at each station, Peggy Sue was rotated to the final group and we moseyed out indian style. The ladies were carried ahead by 3 strong pax while the balance of us ran a “ball pass” indian run with the two slam balls, “sprinting” to the front when the each of the two slam balls reached the back of the line.
4th stop was conspicuously near the vehicles and involved 2X 25 lbs plates and 2X 35 lbs. plates. Here YHC had laid out an agility ladder and weighted exercises began. There was some confusion on how to rotate 6 men through on 4 plates (3 men held the “ladies.) but following some awful clarification from YHC we managed to bumble through the following set. 35 plates held at chest, 25 plates held aloft over head we did left to right shuffles up the ladder, then right in/outs then left in/outs. Each man did each exercise 1X with a 25, 1X with a 35 rotating the bag as necessary. Due to apparent boredom some Pax even took the bags up the ladder, impressive!
After dropping the party favors, and our 3 dates, it was a marvelous evening ladies, the pax set out to the front lawn. We lunge walked out about 25 paces, reverse lunge walked another 25ish and then sprinted back to the pad near the side door. Another lap down to Rea, up under the trees then beside 51 until we returned once again to the cones near the hot-box. We collected the cones (might as well clean up while we’re there) and then had a high-intensity indian run back to the launch point to wrap it all up.
Gummy took us out eloquently as always
The Moleskin:
As per usual, YHC had only mostly planned the downpainment before setting things in motion, so there was some confusion around how to appropriately address some of the stations. While planning for an indeterminate number of attendees can be challenge, surely it’ll be better next time. Nemo (FNG at the memorial day convergence BTW) was incredibly impressive, going step for step with some of A51’s most veteran PAX and hanging close to E-Trade in the sprint which is no easy feat to say the least. YHC is continually humbled by the tenacity and camaraderie among the PAX, today was no easy workout yet any grumbling was in jest and all men showed just how strong the 3 Fs can make us. Most impressive was the fact all of the ladies stayed aloft for the extent of our encounter, even the portly Peggy Sue. YHC was certain at least a few burpees would be dished out yet the strength of the PAX won the day and those burpees were left undone. It is always an extreme pleasure to Q at TheRock and today was no exception, YHC remains grateful for the opportunity and looks forward to the next hurrah… Gummy is next week and LC may be in the plans, just saying.
Announcements:
*F3 Dads has commenced for the summer at Francis Beatty Park in Matthews (9am)
*Follow @F3Spartan for news and updates regarding upcoming races. Next event with broad attendance from the PAX is the Asheville Super (~8 miles) on 8/25. There are multiple houses and/or camp sites being convened so tweet out if your interested. Team name when you sign up is F3 Nation.
At the strike of 5:30AM we began our balmy adventure… and so it goes…
30 SSH
30 LBC oyo
30 LE’s
20 Merkins oyo
30 IW’s
Mozey to bottom of CCS Parking Lot
Words were spoken, warnings given, instructions explained and the fun begins:
30 Burpees oyo
30 LBC’s oyo
Gear/Run Circuit: 4 -1min increments at one of 15 stations, then do 1 full lap around parking lot for 38 mins. 10 secs allowed for rotation between stations.
35# medicine ball, pullover/chest press
Heavy Rope
Heavy Rope/Lateral Raises
Two Handed Swing 35# KB
Suicides 10, 20, 40 yds
Farmer Carry w/ 2-45# KBs, 40yds
12 in Plyo Box jump up w/ 10# Ball
36 in Plyo Box Step Up w/ 15# Ball
42 in Plyo Box Step Up w/ 20# Ball
25# Sandbag Squats
25# ball tricep extensions
Merkins
Rock Hoppers
Jump Squats
Burpees
Hurdles and Sprint, 3-9 inch hurdles, 3-12 inch hurdles, 25 yd sprint
We got in several rounds and then mozey back to front parking lot, finishing with aprox 2.25 miles and several rounds in the circuit.
An awesome take-out by Skywalker
Not much to be said, chatter ended at about 5 mins in and every man worked hard. I was sufficiently smoked, I hope everyone enjoyed the #JukeJeep rodeo. It’s always a privilege to be a small part of the great F3!
Special thanks to Header for the opportunity and to Sinsei for helping me set up the circuit at zero dark thirty.
It was a soupy morning in the UC and actually started raining as I left my house but a little rain never hurt anyone!
COP
Side Straddle Hops X 20
10 Merkins on your own
Imperial Walkers x 15
10 Diamond Merkins OYO (some #mumblechatter by Glass Joe about hating merkins)
Low Slow Squat x 15
10 Manmaker Merkins (For Glass Joe #DontPokeTheBear)
Mosey to grassy area
The THANG
Various gear painstations that went something like this…
Medicine Ball Russian Twists x 40
Plank Sandbag Alternating Pull Throughs x 20
Sandbag Alternating shoulder Overhead Press x 20
Kettlebell Swings x40
Kettlebell Snatch x10 Right arm x10 Left arm
Kettlebell Clean & Press x10 R x10 L
Jump Rope x40
Overhead Ruck press lunge/walk varying distance based on lunge or walk.
Fire Hose (Battle Ropes) x40
Step ups/Jump ups x20
When done with everything Repeato! No breaks, keep yourself moving!
Plank work
Ok challenge yourself, pick the station you hated the most and do one more round of that station!
6 Minutes Of Mary (Well about 4 really)
Rosalita (en Espanol) x 21
Freddie Mercury x 15
Flutter x 15
DONE!
Ye Olde Molskine
There is good and bad to a painstation type beatdown, the good is it challenges you to push yourself and see where you are in your fitness journey. The bad is it challenges you to push yourself, so if you don’t have much in the tank that day you may deprive yourself of the beatdown you need. By looking around at the PAX I think there was some pushing going on, strong work guys!
Welcome to TJ Morgan! He is my daughter’s boyfriend and earned some respect by showing up at my door, on a summer day home from college, at about 4:55am. He is now known as “Hands off” thanks to Glass Joe. (Who also has daughters.)
With all the gear I had to load up in my old Camry (and it turned into a low rider because of it) I managed to forget the signs for each painstation. #QFail So I had to take a little more time than I wanted to explain each station but everyone picked up quickly and off we went.
As typical not only is Overdrive a great workout but it’s arguably one of the best AOs for music playlists. #NoHorseheadQs
Announcements
Tomorrow 06/04 F3 Anson County is converging with F3 Union Co at Outland. YHC & Turnpike on Q
06/11 – Sun Valley 6 AM for a campus clean-up.
06/18 – Union County Q School. HC here: http://www.signupgenius.com/go/30e0f49aaaf2baafa7-f3unionco
More info on these announcements here: http://f3nation.com/2016/06/01/f3-union-co-announcements/
COT
Thanks for taking us out DT!
Always an honor to lead,
AYE!
HB
23 men arrived at the Centurion AO via various modes of transport. A few ran in and several did pre-work. May have missed some pre-work in PAX list. Claim your credit in comments below. 70 degrees with 94% humidity. Started sweating during the disclaimer. VSF planted. Off we go.
Mosey through CCHS campus out to 51 and travel north to plaza at corner of 51 and Carmel. Circle up. Plank to regroup.
COP
Merkin x 10 IC. Hold plank.
Alternating Shoulder Taps x 10 IC
Merkin x 5 IC
SSH x 10 IC
Triple Plaza Loop
Start in parking lot 50 feet from stairwell. Merkin 30 pack (10 regular/10 offset left/10 offset right)
Bear Crawl to stairwell. AYG up stairs, over 2nd story walkway, down stairs to launch. Repeat x 2.
Plank series to regroup. Mary with legs up and IC: Flutter/High Flutter/Protractor/Heels to Heaven
Mosey out of plaza lot to 51. South on 51 back to CCHS campus parking deck level 1 entrance.
Chair Plank to regroup. Following instructions given while planking.
PAX Choice Triple Nickel
5 Burpee
AYG to level 2, 3, or 4 (PAX Choice)
5 Jump Squat. Descend stairs to launch.
5 Repetitions
Plank-o-rama: High plank/RLH/LLH/6 inches/right knee forward/swap-PAX 10 counts for holds.
Group mosey to level 4 for MARY: LBC x 15 IC/6 inches/High Flutter x 15/Hold/Protractor
Descend stairs to level 1.
PAX Choice Sprint to finish. AYG to level 2, 3, or 4. Descend stairs and continue to launch lot.
COT
Moleskin
Just shy of 4 months since last Q at Centurion. IR due to meniscus tear and subsequent meniscal excision surgery 4/8. Limited duty last few weeks. Rolled the dice with this workout. Kept thinking, if you can’t do it, don’t Q it. Options exercised. YHC went to level 4 for only 1 of the 5 Trip Nick reps. Last four to level 3. Felt great to get back out on Q. IR is a hard place to be forced to be. Many PAX reached out with well wishes and to check on YHC. Much appreciated. Remember not to let your IR brothers go through the #sifter when they cannot post.
PAX crushed this workout. Thin Mint was out front on the Triple Nickel. He is also off recent IR. Looking strong. Checkpoint was right there with him #freakofnature. Strong. Hannibal can bear crawl faster than some guys run. Kind of like Dear Abby. Marconi, Lorax, and Gerber near the front on all work. Jambo, Hops, Chelms, Margo steadily crushed the sets. Utah, Cane, Voodoo, Udder, Thunder Road, Pulp Fiction, Wolfman, Lambo, Snowflake, all pushing it hard today. Kotters to Fire Hazard, another PAX coming off IR. Strong work today as always. Kotters also to Rapper’s Delight. 18 years old and questioned hard upon arrival. Dude got it done. Great to see Voodoo who killed it after battling the crud for a week. Garmin had us at 2.77.
Thankful for F3 and the opportunity to lead this fine group of men. Centurion is a great AO. T-claps to Chelms and Margo for the site-Q leadership. Well done men. Several prayer requests voiced in BOM. YHC took us out in prayer.
Announcements
Q School tomorrow at Arboretum Panera Bread. 0600 workout followed by coffee and further discussion. Q101. PARK at Panera Bread at 0600.
F3 Dads: tomorrow at 9:00. 2 options. Ballantyne meets at Bull Ring. A51 is at Francis Beatty Park near the playground parking lot.
Contact Chelms if you would like to help with one-time volunteer opportunities he is planning: pchepul@gmail.com
Margo is working on setting up a date to prepare a meal for the Ronald McDonald House. RMH provides a place to stay for families with sick children that require treatment in Charlotte. Contact him if interested. Date TBD. ptharbin@gmail.com