YHC booked 02/05/2016 well in advance. Even used the google spreadsheet to do so. Chatter on Twitter eluded to confusion surrounding schedule at Centurion. Margo thought he had the Q. I offered it up and he replied with the split-Q idea. Sure, why not? 15 men arrived at CCHS ready to do some work. YHC, Cane, and Bout Time ran in and out. Pre-run group of Chelms, Margo, Abacus, and Snowflake, YHC believes, but difficult to discern identity in the gloom from 100 or so yards back as we followed this group down Little to the launch lot. Disclaimer to include such statements as “not a professional,” “not responsible for your personal well-being or safety,” CCHS and F3 not responsible for it either,” “work as hard as you can, within reason, and push your limits, albeit carefully.” Off we went. YHC up first, Margo on deck for the 2nd half.
Thang
Mosey from launch lot to level 4 of deck
COP
Imperial Squat Walker x 10 IC
Tuck Jump Squat x 10 IC
Diamond x 10 IC
Burp and Merk: Burpee 1 with 1 merkin. 2 with 2 merkin. 3 with 3 merkin. Up to 10. Chair plank.
Ramp Repeats
Start at Stairwell 1, Level 4. 10 Jump Squat. Descend to ground level. 5 Tuck Jump Burpee.
AYG to level 4. Repeat x 2.
Plank series: 6 inches/RLH/LLH/10 count (slow from Chelms)/Low plank/RAH/RLH/Swap/Merkin x 10 IC
Mary: 6 inches/Flutter x 10 IC/Hold/Dolly x 10 IC/Hold/Heels to Heaven x 10 IC/Hold/High Flutter x 10 IC/Protractor. Pass Q to Margo.
Down stairs to level level 1. Get in groups of 3.
Full deck-level grinders. Partner 1 at deck entrance. Partners 2 and 3 120 yards up one full ramp. Partner 2 runs to partner 1. Non-runners do called exercises at bottom and top. 3 full rounds. Exercises at bottom: LBC/Jump Squat/Flutter. Top: Merkin/Jump Squat/#3 eludes me. Margo, please clarify exercises.
Centurion Mile
AYG closing mile starting at light pole in launch lot. Up Little. Right Carmel. Right 51. Right into campus. Enter deck to level 4. 1/2 mile and 3/4 mile options given.
COT
Moleskin
Been a long time since I split a 45-minute Q. Enjoyed the challenge of putting it together not knowing what would follow. Though YHC was aware of the Centurion Mile. All 15 pax crushed this one. Hard work done by all. Gerber, Lorax, and Rachel out front most of the workout and led the mile to close. Fast dudes there. Margo’s Fit Bit had 3.1 miles and 50 stories climbed. Throw in burpees, merkins, core, and ab work. Team of Chelms, Bout Time, and YHC was out front on the grinder set, thanks to Chelms pushing hard. Always a competitor. Chelms tried to leave early on the mile. No surprise. T-claps to site-Q Margo for effectively stopping that with belly start. Strong crew and hard work at Centurion. Great job men. Thanks for the opportunity to lead the group. T-claps to Margo for takeout prayer.
17 men got up this morning to the surprise that winter had returned. Several were under dressed and a few were overdressed. Mr. Bean had to borrow Fire Hazard’s Ms shaw to stay warm.
A quick disclaimer was given and the announcement that the mosey was the warm up. No need to warm up this crew. Better to jump right into it. We mosed to the parking deck at Ballantyne Village since every time I go over to the Premier deck I seem to get us kicked out.
First exercise was suicides all the way to the top and back down. You ran to the first level and back stopping to do five merkins while your feet were pressed against the wall. Next you run to the next level and back down again stopping every time to do five merkins. Once at the top you worked your way back down doing a suicide pyramid.
Catch the six and mosey over to the bottom of the first incline in the parking deck. Here you partnered up based upon size. Partner carry to the top stopping on the flat to switch. To be fair the flat was only about twenty feet. No one complained too much. Once at the top run down the stairs back to the bottom of the ramps for plank while the Q pulled tie the shoe trick.
Rinse and repeat the partner carry this time stopping at the top once you complete your cycle. Plank while the six comes in. While in plank we did six inches with one foot up and trying to hold out the opposite hand. This was hard but some were successful.
Next round the Pax was asked to find a column that is at the top of the deck. Each column is about three feet high. Here we did twenty jump ups/pull ups. Run to the bottom of the parking deck using the steps.
We mosed over to the bottom of the grass hill under the parking deck where five burpees at the bottom followed by five jump squats at the top were called three times. Plank when you are done.
Mosey over to the stop sign by the cigar store. The Pax were instructed that we were going to run counter clockwise around Ballantyne Village. They were instructed to stop at every restaurant and do ten hand release merkins. All and all there were nine stops depending on how was counting.
Mary while the six returned. We did LBC, Freddie Mercury, six inches, American Hammer.
Mosey to the bottom of the hill where Ballantyne Commons and Ballantyne Village intersect. The Pax were asked to lay on their stomachs and do AYG back to the AO when the signal was given.
Wait we have two minutes. So in honor of Haggis who had to leave early we did two minutes of elbow plank.
Done.
Moleskin: Everyone gave great effort out there. Ickey came because of the tease of carrying heavy things. I’m not sure if Wing man counts but hopefully you got your fill. Chippy ran hard this morning never stopping and not to mention showing up in no long sleeves. Strong.
Wild Boar was a beast lugging me up during the partner carries. Thanks for the send off.
Mighty Might is rounding into form for the Palmetto 200. Hopefully he will get rid of the cough. He had some crazy theory about what may be causing it but it seemed foolish to make any lifestyle changes. Just look to Frehley’s as a beacon of inspiration. Frehley’s at one point was doing one leg on the wall merkins. Must be that youthful birthday glee.
Mr. Bean, Fire Hazard, Tolken and Tuck were pushing the pace today especailly during the suicides. Tolken in particular seems inspired by the nomination to the #F3Calandistine SOBs. They better watch out though because the team of Fire Hazard, Tuck, Mario and ? are looking strong.
Haggis I hope your tweak was only a tweak. He is the smart one because he always listens to his body and knows when to push and when to hold back.
Wild Turkey and Madame were flying up during the partner carry. Wild Turkey was fresh off a visit with Mickey Mouse and did not seem winded at all. Special prayers to you Madame and your sister. We hope you have a good visit.
Best of luck to Mighty Might on his travels out to the superbowl. #GoPanthers
Outback continues to get faster. There must be something to this diet thing and performance.
Luckily this time we did not need Van Pelt to save us from the parking deck police. He continues to show up every workout and push hard. Age means nothing and he is always in a great mood.
Soft pretzel was right behind the Tuck, Fire Hazard, Mr. Bean group during suicides. He is sneaky fast.
Is it me or is Wing Man growing a grizzly Adams type beard. Look up you young bucks.
Announcements: SOB/Indian Land trail hike at Anne Springs is coming up February 20th.
Charlotte Ten Miler https://charlotte10miler.racesonline.com/ Ten and four mile options. Take the red pill.
Go Jen Go 5K http://runjenrun.racesonline.com/
Enjoy your Friday and #GoPanthers
We will plan to return to the streets of Raintree for some familiar and always crowd pleaser 30-30-1 intervals with bonus 1-1-2 intervals.
Rain, snow or shine, we will
1. Warm-up/stretching on Strawberry
2. From starting point, run :30 at i-pace, slow jog back to starting point
3. Rinse and repeat for :30, then rinse and repeat for 1:00
4. That is 1 round… we will do 5 rounds.
Bonus:
2 rounds of 1:00, 1:00 and 2:00 intervals
Looking forward to the morning! Slim Fast
13 men arrived at #F3DevilsTurn with one thing in mind. That thing was getting after it in a real way. And that is what we did.
We started with a one mile warmup. Haggis talked us into some Brat style dynamic stretching and then attempted a Q jack mosey while YHC was jibber jabbering.
After wresting control back, we started the main event which consisted of 1 mile at threshold pace and 0.25 miles at easy pace repeated for the rest of the workout.
We went out to the track, around the track quite a few times, then headed back for COT. Most got more than 6 miles under their belt today.
It was a great day for running and as always, it is great to have you guys to suffer and get better with.
Last time I Q’d I barely slept due to nerves(it was my vq.) This time I barely slept because my 17 month old has decided sleep is no longer for her. Coffee and Yerba Mate are dear friends.
The Thang:
Run around the back of Matthews Elementary and stop by the Geraldo Tree for X20 SSH. A few weeks ago Geraldo was assisting Sensei through the workout and didn’t give him a heads up a big assed tree was approaching and Sensei had a small collision with the aforementioned timber, thus The Geraldo Tree.
We continued around the front of Matthews Elementary, onto Trade St. and hooked a right ending up behind First Baptist Church of Matthews to finish the COP.
X20 IW IC
X20 Windmill IC
X10 Merkins IC
Line up at the bottom of the parking lot for one round of suicides followed by ALL YOU GOT up the hill
Recover/quick stretch break
Lunge Walk to the top of the parking lot. That was a long lunge walk.
Bear Crawl back down to the bottom of the parking lot. Lamont CRUSHED the bear crawl.
Line up at the bottom of the hill for another round of suicides and AYG to the top.
Two rounds of Squarefish was next
X15 CDD in the middle
X10 Merkins in Corner 1
X10 LSS in Corner 2
X20 LBC in Corner 3
X20 Russian Twists in Corner 4
Mosey to FBC wall for the People’s Chair which included two rounds of “Pass Geraldo’s Sweaty Ruck.” Slim-Fast(at least I think it was) sang some kinda reggae song while we passed the ruck which would make sense if he had just returned from Jamaica but it was Mexico.
Finished up with Tree, Runners lunge and a short plank series.
Moleskin:
I felt my last Q wasn’t hard enough so I felt I needed to add some more difficult stuff to offset the yoga/stretching portion. Thank you gents for following along.
Freedom brought along FNG Chris. Chris is a former Army man who has had some ministry experience and is a big fan of Tennessee. I automatically assumed we’d call him Vanderbilt but Slim Fast pointed out military men receive strong names so Chris from this point forth will be known as Red Legs.
Thanks to Freedom for the prayer.
Announcements:
Tickets now on sale for the F3 Anniversary party next month and congrats to Nomad whose daughter signed to play soccer for Wingate next season which means she’ll stay local and it sure sounded like that made Nomad awfully happy.
No SF planted – apparently Good Hands & Puddin’ Pop don’t care….so VSF planted, and 10 pax took off into the Hydra gloom for a tribute to the Panthers and Super Bowl 50.
Floor Slapper came wheeling into the lot off Rea Road shortly after we launched, and Nugent secured LIFO with room to spare. He apparently jogged in the 0.45 miles from his home….glad you posted, and we needed an even number of pax for some partner work YHC had planned.
Below is the downpainment the pax made this morning..
The Thang & Ye Olde Moleskine (combined):
Run around the school back to launch lot. YHC stopped to let Floor Slapper pull in…slacker.
H-R Merkin x 25 IC
IW x 25 IC
Burpee x 25 OYO
Squat x 25 IC
Run around school again
Partner up for the following:
Handslap Merkin x 25
Old school sit-up w/partner holding feet while in plank x 25. Flapjack.
Partner Derkin x 25. Flapjack.
Run around school again – WAIT – Where’s Nugent? We were going to stop for some core work at the basketball court but no sign of Nugent. So we continue the rest of the loop around the school only to find Nugent laying in a grass median in the parking lot. Did he die on us? Do we need to call a medic? Does he need Life Alert?
Anyway, the pax circled back up for the following:
Flutter x 25 IC
Cumberland County Viaduct x 25 IC
Makhtar Ndijaye x 25 IC
Run 1/2 way around school & circle back up for the following:
IW x 25 IC (50 total for the morning)
H-R Merkiin x 25 IC (50 total, you get the idea)
Squat x 25 IC
No burpees this time, Chelms & Champagne were anticipating it…..but I couldn’t let them think they were calling the exercises….that’s kind of a pseudo-Q jack, right?!
Run rest of way around school
Partner up again
Hand Slap Merkin x 25 (50 total, got it?)
Old school situp, partner in plank x 25 Flapjack.
Partner Derkin x 25. Flapjack.
Run to the basketball court. On the way, Chelms tells me Nugent’s done. He’s heading home. Not injured nor in need of medical attention, just goose is cooked.
But WAIT – Nugent’s still with us. T-claps to Grapevine’s sibling understudy.
So we circled up on the court for the following:
Flutter x 25 IC (50 total – clever, right?)
CCV x 25 IC
No more Makthar Ndjiaye’s – running late and want to get the last 25 burpees in, and frankly I hated that jackwagon when he was at Wake, Michigan & UNC. Frankly, never should have included him in the tribute to the Panthers and Super Bowl 50 anyway. Cobains.
Run back to the launch lot.
Just enough time for 25 more burpees…for an even 50 total. Really there wasn’t enough time, especially for YHC as I may be the slowest of all time at doing burpees. Thought about going 50 minutes instead of 45….clever, sort of. Think we went about 47 min., 37 seconds. Cobains again.
Some other things of note from the Super Bowl 50 edition of Hydra:
Where’s Hopper been? And thought Bugeater was making a Hydra comeback on Christmas Eve….apparently not.
God’s blessings to Flutie Flakes as he is moving to Lower New Hampshire (as he calls it) next week. Don’t be a stranger brother. Come back and post as often as you can, especially at HDHH! Look forward to reading about the launch of #F3Granite later in the spring. Our Area51 NH native – Countertop can come up and help you plant the shovel flag.
Speaking of shovel flags….Seriously Puddin’ and Good Hands – where’s the shovel flag? Don’t you love ‘Merica?
T-claps to Flutie Flakes for jogging in and to Iron Horse and Champagne for running in from Colony Place, and to Nugent running in from somewhere? home?
And special T-claps to the almost-worthy-of-respect Jamboree for running 4+ miles roundtrip into Hydra, and also thanks for taking us out in COT brother.
And now for some good-natured fun at other pax’ expense. Queen – your participation at Champagne’s F3Area51 Form Camp is required. YHC about lost it when Champagne exclaimed during the squats – “Queen, what the heck are you doing over there?” YHC would not call those squats, rather – “Take a Bow’s” Yikes….it’s supposed to work your legs, not your waist brother.
And another dig at Nugent – pretty sure I saw him in the fetal position in lieu of a plank while holding his partner’s feet down.
Nuke was pushing hard. Good to see you again brother. Hadn’t seen you since F3 Dads Camp. Come back soon and often.
Thanks for posting men.
Hope it hurt….during, now and later.
Go Panthers. #KeepPounding
See you fellas at the victory parade next week!
ANNOUNCEMENT: Chelms and other servants among the pax have a championship flag football game with the kids at AG Middle School this afternoon at 5pm. Stop by if you can on the way home and cheer on the kids, not Chelms, but the kids! They’ll be giving one of the kids a football signed by the Panthers! T-claps Chelms and thank you for your heart and willingness to serve.
It felt like a horse race today with Wojo at the helm. And the horses weren’t just any horses. They were like the Man from Snowy River and Wojo was riding us hard up and down the Valley like only the Man from Snowy River could do #steepHillClimbs. Whoooa-jo Kiddy up.
Mosey to the picnic tables for a picnic
1/2 mile Mosey to the top of “The Valley” – commence the Kiddy Up horse race- otherwise known as the:
Mosey to the top of the biggest Lurker in the neighborhood with 4 minutes left #thefarmlurker #scaretactic (1/3 mile) “Wojo, aren’t you going the wrong way,” but PTL we stopped at the top and set up the next 2 exercises:
Endex
COT
New Q name for Wojo: “Snowy River.” I’m not sure why he called it a “triple nickle” when we ran that valley 5 sets for 10 times. Great work my friend. This horse was on it’s way back to the stable when “Snowy River” hung a louie on the farm rather than headed back to the flag. My hill torn legs were not happy. Thanks for a great workout Wojo. Great to be out in the gloom with The Valley South.
Becky brought us out.
Announcements – Meru’s baby is due on the 17th. Bonfire was postponed due to weather. Men and their 2.0’s F3 camping trip coming up. contact GOP for more details @f3GOP.
F3 Union Co had no running workout. We now have a running workout. Well, not official yet but we at least know this can work. We’ll test it out for a few months and see if this becomes a regular thang or not.
The Thang
COP
Screw a COP, we ran.
Run down to Mother Teresa Drive. Seems so innocent and peaceful.
Partner up and run the loop. When you meet your partner, hand-slap merkins x 5. Do this until you meet up 5 times. 25 hand-slap merkins for everyone not named Horsehead who took his refuse to a higher level. He refused reps of 5. EE complained. He relented and ended up doing 10 total…..I think.
Run to the roundabout with what HH described as the Eifel Tower. Not sure that it isn’t the Washington Monument but who am I to disagree with someone so culturally wise. From the Roundabout, three routes to run. When you get back to the roundabout, 10 squats. Hit all three routes and then collect at the Eifel Monument.
The Routes:
1) Back around Mother Teresa Drive
2) Down Lake Park Dr around the Clock Tower and back
3) Go the opposite way down Lake Park Dr and take a right onto Trevor Simpson Dr, go to culdesac and then back
At this point, EE has to bail out but the rest of us just keep on running.
Down Conifer Circle and hang a right onto Balsam St.
Instructions given to split and each group run a separate direction on Creft CIRCLE and meet back where we started. Short Circuit and I follow instructions and are having a good chat and a solid pace when we get to the clock tower, here comes HH down a side street. Apparently the CIRCLE part of Creft CIRCLE is difficult and he made a turn. There is much I could say here but I’ll leave it alone.
Due to HHs turn from a CIRCLE, much confusion happens. Guys start going ways that the Q never intended and instead of meeting back where we began, all hell has broken loose. Slowly but surely, we find everyone and collect back at the Clock Tower. It’s now 6:15. This is all HHs fault.
A slow mosey sprint back to the cars with much ridicule at me ignoring my own command.
DONE
COT
Thanks to Short Circuit for the great prayer. Reminding us what we need to be about.
Moleskine
I got 6.6 miles in. That’s a solid baseline for this. Mileage/Speed can only get better from here.
Apparently EE did his last mile at something like 6’40. Raise your hand if your last mile was at 6’40. Seeing no hands raised, I now call for us to make him wear a RUCK while he runs as a restrictor plate. Actually, good work brother. We need you to pace the rest of us as we get faster by chasing a faster man.
Great job to all the guys today. It was humid. This was a first time in a sort of unfamiliar place but we mostly, cough, kept together and all got better.
Glad to find out EE has already found the nearest store to decimate their sanitary ratings. Well done. Never expected any less than your best in this matter.
This can become a permanent if desired. For now, we will Twitter out for a month or two and see what kind of response we are getting. And we need to figure out a name. I’ve jokingly used Geoff Bodine since HH requested Earnhardt (Kannapolis prolly has that trademarked) but #F3Gump does sound like a solid name with enough ridicule to make it worthy.
I like Lake Park for the routes we have to choose from. The lack of hills is disappointing but it is what it is. I still like the layout and that there wasn’t a whole lot of traffic to deal with this morning. Always willing to listen to other places but this did seem to work.
Comment with other thoughts or naming choices.
Glass Joe
SYITG – It’s an ending to many posts that means See You In The Gloom. Well, it was so gloomy this morning that YHC and the 14 other PAX didn’t have to use expensive hair product to get that Greaser look.
Preblast instructions:http://f3nation.com/2016/02/01/preblast-a-harder-workout-made-easier-by-the-pax/
The THANG for Swift:
The Moleskin:
18 PAX cut through fog as thick as peanut butter this morning to find their way to Skunkworks for a misty experience. So I got a new 60# KB yesterday and wanted to test it out. So no crazy doubles or risky maneuvers. Just good ol’ weightlifting.
The Thang…
Some of the usual warmup exercises, with a run down to the pavilion and back, and some KB swings to get a feel for our bells.
Partner up – bell size and speed doesn’t matter. I recommended a heavier bell or find someone with a heavier bell to try it out and get ripped. Flapjack after each.
Partner 1 – 20 Merkins; Partner 2 – squats with KB until partner finishes, 3 Rounds
P1 – Wide arm Merkins; P2 – Pass-through Lunge w/KB, 2 Rounds
P1 – Diamond Merkins; P2 – Single Leg RDL, 2 Rounds – 1 each side
P1 – Dry Docks; P2 – Cleans, 2 Rounds – 1 each side
Interlude (no partner needed):
10 Swings, 5 Burpees
20 Swings, 10 Burpees
30 Swings, 15 Burpees
40 Swings, 20 Burpees
Partner work again, flapjack after each.
P1 – Run to Tennis Pavilion and back; P2 – 1 arm rows, switch arms as needed
P1 – Walking Lunges to road, run back; P2 – 2 handed OverHead Press
P1 – 20 Jump Squats; P2 – KB Curls
We planked a bunch in between these while others were finishing.
Finish with 45 Flutters on your 6.
The Moleskin: