21 strong men gathered early for their weekly dose of Centurion. Four men (will give Snowflake full credit) started early with Kettle Bell work (KB) while three put in a pre-run (PR).
The Thang:
COP – SSH X21 (each member of PAX gives their F3 name on one of the counts), Merkins X10, Staggar R X10, Stagger L X10, CDD X10
Jog over to parking lot across 51 for some Mary – Dolly X15, Flutter X15, Rosalita X15
Jog to base of Palantine for some Bermuda Triangle – run up to top of Palantine for burpees, run down lane and around office building on right for dips and decline merkins, run down to street for jump squats, and back to start – Rinse and repeat two more times with 15 of each exercise in circuit 1, 10 in circuit 2, and 5 in ciruit 3 (Thanks to Hops and his correction to the call of 3 by the Q – as Mermaid noted, it was only 2 more – glad he didn’t say 50). Plank till the six finishes.
Jog back to the parking deck at the school for some deck work. Figure eight running the stairs and the deck, ramp work with jumping lunges at each turn up to level 4 and back down to 1, and incline/dedcline gassers X4.
Back to starting point to finish with LBC, Diamonds and wide arms.
Naked Moleskin
Humid morning and early start with KB left the Q gassed at the end. Great group this morning and good to see Mermaid back up in the front. Runstopper also put in a strong showing on the Bermuda Triangle while Bout Time gets no credit for being in the lead group since he’s a Hate. The rest of the PAX pushed thru the humidity and the oven that looks like a parking deck.
Hops was fortunate that the Q’s miss on the third round of Bermuda Triangle was off by only 2. If it had been 5+ then the PAX might have sacked him at the top of Palentine.
Welcome FNG Iliad (see below excerpt from internet – that’s how I know it’s true). Strong work for first time out although you look like you were pretty prepared showing up with a triatholon shirt on. Did you beat Brushback on all the runs? After reading the summary below I thought about changing your name to Hector or Agamemmon and could be convinced to change if any of the PAX have a strong opinion. However, it was an adventure just to get to Illiad so maybe appropriate.
As always, YHC is honored to lead such a great group. Thanks to Hops for taking us out with a strong prayer.
Announcements- Mud Run sign up on F3 web site. Mermaid is Q for Area 51 so see him for questions if the web site doesn’t splain it enough. He probably could use some help so don’t wait for him to ask – step up and volunteer – THIS MEANS YOU.
In the tenth year of the Trojan War, tensions are running high among the Achaians (a super-ancient name for the Ancient Greeks). First, the priest Chryses comes to ask their leader, King Agamemnon, to release his daughter, whom Agamemnon was holding captive. When Agamemnon refuses, the priest prays to the god Apollo to send a plague against the Achaians.
After nine days of plague, the Achaians assemble again and demand that Agamemnon give the girl back. Agamemnon eventually agrees, but only if he gets to take Briseis, the girlfriend of Achilleus, the greatest warrior of the Achaians. Even though Achilleus gives her up, he becomes so enraged that he refuses to fight any more. That and he prays to his mother, Thetis, who happens to be a goddess, to pull some strings with the other gods so that the Achaians will start getting defeated in battle and realize how much they depend on him.
Achilleus’s mom definitely spoils him. She gets Zeus, the king of the gods, to agree to Achilleus’s request. Sure enough, the next day the Trojans make a successful counterattack, led by Hektor, their greatest warrior. Several days of violent fighting follow, at the end of which the Trojans have the Achaians pinned against the beach, and are threatening to burn their ships. At this point, Achilleus’s best friend Patroklos asks for permission to go into battle in Achilleus’s place. Achilleus grants Patroklos’s request, and even lets him wear his armor. Patroklos’s gambit is successful – when the Trojans see him, they think he must be Achilleus and become absolutely terrified. The plan goes off the rails, however, when Hektor kills Patroklos – with the help of the god Apollo and a minor Trojan warrior named Euphorbos. Hektor then takes the armor off Patroklos’s body.
When Achilleus learns of the death of his friend, he experiences terrible grief and swears revenge. He sends his mother, Thetis, to get a new suit of armor made especially for him by the fire-god, Hephaistos. The next day, Achilleus rejoins the battle and kills many Trojans, including Hektor in a one-on-one battle.
But Achilleus isn’t satisfied. For the next few days, he continually abuses Hektor’s body in gruesome ways, even after Patroklos has received a proper funeral. The gods don’t like this, and send a message down to Achilleus telling him to give up the body. When the Trojan King Priam – Hektor’s father – comes unarmed, by night, to ask for his son’s body, Achilleus agrees. The two men eat together and experience a moment of shared humanity. Achilleus grants the Trojans a grace period to perform their funeral rituals. The poem ends with the funeral of Hektor – though we know that soon Achilleus will die and Troy will be captured.
So, have you found the intervals at Mountain Goat to be too hard? Me too, that’s why tomorrow we will be recovering almost as long as we are running. Is there a catch? Why yes there is, thanks for asking, the catch is that we will try and run a bit faster on the interval. Ideally looking to target our “I” pace from the https://runsmartproject.com/calculator/ otherwise known as your 2 mile race pace, or in the vernacular, an uncomfortably hard pace. Ideally we’ll do this for 6 rounds of 3 min on, 2 min off for you watch setters out there, this is of course following a normal warmup and preceding a normal cool down. We will work to keep the course mostly flat without being on the track.
16 men gathered for some shirt-drenching hard work on a humid Thursday. Because every workout needs a gimmick, this workout was brought to you by the number ‘3’ and the letter ‘Q’.
The Thang:
Mosey to front of True Crafted Pizza
23 SSH
23 IW
23 Kind-of-Slow Squats
9 “Triple Merkins”
13 “Triple LBCs”
Jog to back of True Crafted Pizza
Speed bump sequence. Run the length of the parking lot. 3 Super Burpees at each speed bump.
Indian Sit/Run.
Everyone in chair against the wall. First guy crabwalks to the end of sitting PAX. Repeat.
Mosey to corner of lot.
Groups of three for Triple Triples.
Three people, three exercises, three sets.
– 2 do plank & situps, while 1 runs. (x3)
Then back the way we came. Speed bumps again… this time 3 “Triple Carolina Dry Docks” at each bump.
Plankorama in front of the hill.
Groups of three for another Triple Triple.
1 Runs the hill, 1 does jump rope, 1 Heels-to-heaven (x3)
Mary to finish up the time.
– In and Outs (23)
– Rosalita (13)
– Dolly (23)
– “Tripple Merkins” (6)
Moleskin:
A great group today. Everyone gracious to try a few odd twists on exercises. I had no idea whether an Indian Sit/Run (Sit/Crawl?) would work, but it ended up being kind of fun. And also… Wild Turkey should be in the Olympics or something for crab walking. I think he may crab walk faster than he runs. Thanks to Mic Check for leading some Plankorama while I gasped for air. Thanks to Gecko for helping me figure out my phone. Could you come over to my house and help me program my DVR? Many guys put in some hard work today. I would name you in this part… except I was usually in the back and couldn’t see who was way ahead of me. Thanks, guys – an honor to lead and I enjoy every time.
Announcements:
No big announcements. Or maybe there was, but I wasn’t listening. Oops.
The converged Joust and Kevlar (aka Jevlar) is back at Charlotte Christian School tomorrow (8/21/15). YHC will be your Q for the return “home”. Come on out for those of you who have missed Grandma or if you wanna smell the nice new turf and get rolled in new dingle berries. We’ll get to try out the new gridiron before the boys take the field for Friday Night Lights (Christian v. Catholic- epic battle). There will be a theme of some sort tomorrow, who will be the first to guess it? #FunFriday C ya in the gloom! 0530 launch
*remember to park near the Upper school lot and all the way down near the dumpster
12 men of purpose gathered in the gloom determined to faithfully steward the parts of creation they were predestined to tend. As iron sharpens iron, they intended to push each other a little bit further than any would have gone as individuals. YHC identified as the one privileged to lead this stalwart dozen, this is what we did:
The THANG
Warmup
Main Event
Run full length of the arbor-lane, around the traffic circle and return to start (.25 miles). Once back, perform stated set of exercises, then move on to next run and set. All run/exercise OYO. First ones done perform mary until the six is in.
Finisher
Finis
Moleskine:
Announcements
11 men fought the urge to fartsack and converged on the grounds of Olde Providence Elementary. Here’s what we did:
Quick lap around the parking lot and circle up for a lite warm up all IC::
8 SSH
8 Merkins
8 Mountain Climbers
8 Low Slow Squat
Rinse and repeat!
Mosey to track and do 8 laps
Mosey to Back football field
Starting at the end zone line,
Bear Crawl to 10, sprint back and do 1 burpee
bear Crawl to 20, sprint back and do 2 burpees
Bear Crawl to 30, sprint back and do 3 burpees
Bear Crawl to 40, sprint back and do 4 burpees
Bear Crawl to 50, sprint back and do 5 burpees
Bear Crawl to 40, sprint back and do 6 burpees
Bear Crawl to 30, sprint back and do 7 burpees
Bear Crawl to 20, sprint back and do 8 burpees
Mosey to Snack Shack
8 jump ups
16 Decline Merkins
24 dips
Rinse and Repeat
Mosey to t-ball field and partner up (size did not matter)
Partner wheel-barrow around bases, switching at each base
Partner prairie fire Mary – 10 each side
Mosey back to cars and circle up
10 8 count body builders
6 MOM
10 LBC (as called by Frosty Paws)
8 Dollys (as called by Good Hands)
Protractor (as called by Gummy)
2 rounds of Greatest American Hero
Boat/Canoe until time expired
FIN!
Moleskin:
Great job by everyone out there on a very humid morning. My tweet last night hinted that Hydra would live up to its name. Iron Horse asked if we would get wet…well yes, but that was unintentional. As defined by Wikipedia (so you know it has to be true) –
“The Lernaean Hydra or Hydra of Lerna (Greek: Λερναῖα Ὕδρα, Lernaîa Hýdra), more often known simply as the Hydra, was an ancient serpentine water monster with reptilian traits in Greek and Roman mythology. It possessed many heads—the poets mention more heads than the vase-painters could paint—and for each head cut off it grew two more. It had poisonous breath and blood so virulent that even its scent was deadly.”
It is often pictured with 8 heads, so 8 was the magic #. It was muggy out there and YHC got the sweat on early and YHC and Plug ran in, as did Ironside. 8 laps got the heart rate up, as Gummy and Harley took on a fast pace and kept it for the mile. The bear crawls on the field seemed to be a crowd pleaser. I swore I would never Q burpees. As the great singer/songwriter Justin Bieber croons, “Never Say Never”. Note to self – It is dark back there and the lines were not as easily seen as I thought. I am sure some liberties with the yardage were taken. #PPPPP.
One of my favorites is Wheelbarrow. Its fun to do and fun to watch others do. And the PFM created a lot of confusion and mumble chatter…3 sides people – left, right, center.
I think today I can boast that Hydra had the best singers of any workout…We sounded like the Mormon Tabernacle Choir singing the theme to Greatest American Hero. YHC was moved!
Thanks as always for sticking with me. It was an honor to lead such a fine PAX!
Announcements:
Young Life Mudrun at the WWC – Contact Frosty Paws for details
Ultimate Mudrun signups are open. get your team together. Mermaid is A51 Q.
The Ultimate Challenge Mud Run is on for 10/24/2015 in Gaston, SC, just outside of Columbia. The Mud Run is often referred to as the “Super Bowl” of F3. F3 nation will have 500+ PAX post to this event. Area 51 is looking for strong representation once again. This is a 10K (6.2 mile) obstacle race with up to 36 obstacles on the course. The course is called the Leatherneck. Each obstacle is manned by Marines to encourage you, keep you in check, and assess penalties. It really is a blast. Check out the link at the bottom of this post for a youtube video that will give you an idea of what to expect. If you have not done it before this is another chance. If you can make it through a regular F3 bootcamp workout you can conquer the Leatherneck. Get dirty men.
AO Q’s please talk to your PAX and encourage participation. F3 will again have a preferred starting block that will begin at 0830. Most of the race participants you will encounter will be F3 PAX.
4-man teams race together to complete this race. Please work hard to find a team of 4 to participate. If you do not have a 4-man team, let me know and I can help you find one. This an F3 and Area 51 sponsored CSAUP event. Completely Stupid and Utterly Pointless, that is. Again, it is an awesome event that you should not miss. After you crush the Leatherneck with your team you will clean up in some of the best showers any race provides and then head to the F3 tent to visit the F3 Beer Boat and hang with 500+ F3 brothers from all over. Get a team picture in front of more shovel flags than you have ever seen. Share race stories, catch up with PAX from other regions, and enjoy the day. Enough promotion, just register and do it.
Transportation will be secured for Area 51 PAX to and from the Mud Run by coach. The cost is usually around $30.00. More details for transport will follow after we get a PAX count.
Training: you are training with every post. Boot camp workouts are great training. Running workouts will help get your legs ready for 10K. The Brave is an obstacle-race inspired workout that launches from the Vine in Ballantyne Fridays at 0515. 60 minutes of running and obtacle-type training.
Area 51 Details:
Registration: PAX register as INDIVIDUALS. CLICK HERE TO REGISTER. Cost is $55.00/PAX. No refunds, this is a hard commit.
REGISTER by 10/03/2015
You will provide the required information and can also give a donation to Operation Enduring Warrior. $10.00/PAX would be awesome. Give more, less, or nothing. It is up to you. F3 gave this charity a check for $5000.00 at the Spring Mud Run. F3 would like to bring that number up to at least $7500.00 for this Mud Run. To learn more about this charity, please click here. Please note that F3 is a sponsor of this charity and is listed in the “Current Sponsors” tab of the website and consider a donation. Strongly consider a donation, that is. Thanks men.
READ CAREFULLY PLEASE:
Each team will designate a captain. The captain will send YHC an email at f3mermaid@yahoo.com after the team has registered. The email will contain the following: Team Name, F3 Name, Hospital Name, Email Address for EACH man on the team. If your team has an FNG use FNG as the F3 Name. Read that again please. Thanks
If you do not have a team send me an email with the above information and we will work on getting you teamed up.
IMPORTANT: Please register sooner rather than later. REGISTRATION ENDS 10/3/2015. YHC needs an accurate count to secure the appropriate sized coach to get us there. Go ahead and register today, actually, that would be best. Thanks
Sundries will be BYO for this Mud Run. You will bring all beverage and nutrition that you will need. The F3 Beer Boat will contain hundreds of beers that you are welcome to drink post-race. If you would like to drink a few more on the way home, please bring them with you.
Helpful Links and Info:
F3nation preblast can be found HERE.
F3 Mud Run Twitter Account: @F3MudRun
F3 Beer Boat Twitter Account: @F3BeerBoat
Area 51 Mud Run Q: f3mermaid@yahoo.com
Official USMC Mud Run Leatherneck Video can be found HERE.
REGISTRATION ENDS 10/03/2015
I slid in sideways at 5:29 with the AC/DC pumping on the pill just in time to get the blood pumping with the bros.
Warmup: 30 swings
The Workout:
10 x 10 One Hand Swings Each Hand
10 Merkins between each set
10 x 10 Snatches
5×5 Goblet Squats
10 Carolina Dry Docks between each set
10×10 Lawnmower rows each hand
10 Two hand press between each set
4 MOM (Flutter Press, Protractor, Freddy Merc, 20 Merkins IC)
Moleskine:
Lots of jaws flapping when I showed up with a full minute to spare.
Voodoo had an idea of what was coming when I tipped my hand that it smelled a lot like my Foxhole Q on Monday, only twice the reps.
Witch Doc and Bulldog were tearing through the snatches. (Made a note to pick up a kettlebell scale at Muscle Driver). The snatches were by far the worst of it, however, the lawnmower rows with the push presses takes a ton of strength and energy too. Double H went out with a dizzy spell and YHC offered him the Muscle Milk from the console to reinvigorate the male, however Witch Doc shut him down and told him that it would kill him instantly. That only led to Brown and I discussing what animals we would eat in the yard on the way back into the house after this insane workout. I went squirrel, but Brown justified a rabbit because the rabbit eats more veggies and that would satisfy the Witch Doc’s prescribed food groups. Check this out and see if it’s a happy medium? If nothing else it’s hilarious. www.savethebros.com
10 PAX, including a guest from Raleigh made the right choice and accepted the #DRP at Peak 51.
The Thang:
Mosey to the Playground for the following circuit, after 2 rounds take a lap around the track, six sets in total, 3 laps.
Jog over to the hill behind the baseball field, stopping for some Mary.
Hill Work:
Jog up the hill for some ladder work, 1 CCD at the bottom, 6 Squats at the top.
Peoples Chair:
Mosey over to school and grab some wall for 2 rounds, fist with arm raises and the second arms out in front of you. Finish up with BTTW.
Mary:
Return to the parking lot for some
Moleskin:
Announcements:
16 men showed up at Stonecrest movie theater expecting the usual beatdown they get from The Maul, but they just got more burpees. Here’s what we did:
The Thang:
COP – IW X 20, Merkins X 20, Mountain Climbers X 20, Burpees X 10 OYO
We moseyed to down the Murderhorn and did Burpees X 10 OYO
Run over to the club house parking lot and 10 Burpees OYO.
Split into 2 groups. Group 1 headed over to the picnic tables and did two rounds of 25 dips and 25 Durkins and Group 2 went over to the playground for 2 rounds of 15 pull-ups and 35 Merkins, flapjack once your 2 sets are complete.
LBCs X 20 to wait for the 6, Burpees X 10 OYO
Group 1 headed over to the picnic tables and did two rounds of 25 dips and 25 Durkins and Group 2 went over to the playground for 2 rounds of 15 pull-ups and 35 Merkins, flapjack once your 2 sets are complete.
Flutters X 20 to wait for the 6, Burpees X 10 OYO
We then moseyed over to the bottom of the Murderhorn, Burpees X 10 OYO
Run up the Murderhorn and Flutters X 20 to wait for the 6. Burpees X 10 OYO
We then moseyed to the parking lot and circle up, 10 burpees OYO and LBCs X 20, Dollies X 20, Rosalitas X 20, Flutter X 20, bicycles X 20.
COT
Moleskin:
Painful. That’s all there is to say.
Announcements:
SOB BRR team still in need of a van driver.
Mud run sign ups opened Tuesday night. Sign up today.