10 brave men of #F3Centurion took on the Palatine circuit this morning.
The Thang
Run from the launch point at CCHS around the front of the school, through the Chipotle parking lot, and across 51 to the shopping center lot behind Jack In The Box. COP:
Mosey from the parking lot up Carmel Commons to the base of the western side of Palatine hill. After a one lap walkthrough, the Pax were released for the Palatine circuit:
The goal was 7 circuits.
At 6:08 we headed back to our launch point at CCHS. Had a little time for some Mary:
COT
Moleskine
When YHC drove up, there were 3 men in the dimly lit parking lot getting some KB work done. With Champagne at some other Friday “workout”, there was no angry man music but certainly hard work. A few other guys pulled in for the start of another Centurion and then Scabby and Margo came running in. 9 guys launched out towards Palatine.
During the walkthrough, Udder comes out from behind Cabo’s, either having missed the 0515 start of the aforementioned other Friday “workout” and making it late to join us or just having woke up on the Cabo’s patio after half-price margarita pitcher Thursdays. Regardless, glad he made it.
YHC is not sure if the side of the hill we ran up is truly the western side based on a compass but it is the western side directionally from where we usually climb to the top of Palatine hill. The western side is steeper and longer than the face of Palatine so it makes for a good climb. 10 burpees once we got the top was a horrible idea really. The O2 dep made it even more dangerous on the descent down the face of Palatine.
Turns out this was quite a bit of running, as it was a pretty decent stretch from Palatine around the office building to the courtyard. YHC has yet to figure how incline merkins can hurt so badly.
Chelms led the whole way. Jumped the gun up the hill during the Q’s instructions to stake an early lead which he never relinquished. Actually stretched it out with what one can only assume was questionable form on every single exercise we did. #Churpee #Cherkin But give the old guy credit, he was first today.
YHC has it on good authority that there was some merlot spillage from one of the Pax after burpees at the top of the hill.
Announcements
*Posted on behalf of The Late Show
Yawn, stretch, and let’s go for a Hairband Mile with the legend himself.
Circle up…
(15) SSH
(14) Imperial Walkers
Let’s go…
Cruise toward the Elem school and stop for some prisoner walking lunges.
Continue and stop again for (6) manmakers on your own and (6) low slow squat.
Onward to the playground for the stupid pet tricks segment.
Round 1&2
(10) donkey kicks on swings
(10) step ups each leg
(2) trips along the monkey bars
Oh yeah, you crawl to each station… Bear, spider, crab, Panther, doesn’t matter, you pick.
Recover and run a lap
Round 3&4
(10) donkey push-ups on swings
(10) slow squats
(2) trips along the monkey bars
Pick your crawl between stations.
Round 5&6
(10) Carolina dry donkeys on swings
(10) jumping lunges
(2) trips along the monkey bars
Pick your crawl
Time to move on.
Pause at school to go over the rules for pinball running and so YHC could attempt to clear my foggy spectacles.
Pin ball runs back to the front of the Mid school and time enough left for bananas and superman rolls.
The Late Show Moleskin
We sort of eased into the gloom this morning with a nice little jog to the elementary school but once we got going it was good times.
While Countertop spouted methane during his bear crawls between stations, Glass Joe decided it would be a good time to a) test the grip of his gloves in the mud and 2) prepare the front of his white tshirt for a little OxiClean versus Tide in the championship laundry match (he’s taking this whole bracket thing to the extreme). Nice work by Hairband as he powered through a nasty side stitch during the runs, and speaking of runs, we all sincerely hope you made it home in time. #warpfactor9mrsulu
Announcements
Continued prayers for Z, DT, and HB
Thanks Countertop for praying us out.
12 guys showed up despite the threat of rain since YHC was Q’ing (I seem to bring the showers). It was a perfect morning for a workout, so the disclaimer was dropped and we went to work..
Mosey to basketball court for COP
Wall work
Triple Nicklel on small hill in front of school
On the way to stadium stop for some peoples chair and air presses
Main event / Bleachers – Elevens
Walls sits while we wait for the six
MOM – pax choice (I may be missing something)
Sprint to finish
Backblast:
Big Easy is everywhere! I think he is following me…I haven’t been to a workout over the last 10 days that he hasn’t been at. Who dat? Dat’s Big Easy. Hopper returned to The Charge, and many of our regulars were out this morning too – Arena, Bridges, Butter, Starfish, Chowda, Oswald, Winterplace – strong work by all. Great to see Gullah back out in the gloom too, the temperatures have officially cracked 50 degrees!
Great job out there today guys, it is always a pleasure to lead…especially when the temperatures get into the 50s and it isn’t raining!
Announcments:
WARMUP
SSH x 25
IW x 25
Mtn climber x 20
Low slow squat x 20
THE THANG
Partner up
P1 runs lap around the building while P2 does called exercise, then flapjack, plank till all return
Round 1 Merkins
Round 2 squats
Round 3 CDDs
Round 4 monkey humpers (crowd pleaser)
Mosey to baseball field bleachers for circuit:
5 merkins (or derkins)
10 step-ups
15 dips
Repeato
Over to the hill 7’s
Diamond merkins at bottom and wide arm merkins at the top, plank when done
Find partner again
P1 bear crawl to fence and back back while P2 does LBCs, flapjack
Mosey to wall for people’s chair, 3 rounds with arm raises x 50 and some 10 counts mixed in.
Back to lot
5 burpees OYO
MARY
Dolly x 15
Flutter x 15
Protractor – go around the circle, each pax calls out a degree
DONE
MOLESKINE:
Great effort by all today. Peeper was flying around the building, solid work. Not too much mumble chatter, except for the groans when the Monkey Humper was called. Your glutes and hammies will thank me in the morning. Slim Fast tried to close the hill, consider it payback for the track work Tuesday, pal! Always an honor to lead, thanks Geraldo and Slim Fast for the opportunity.
ANNOUNCEMENTS
Prayers for Slim Fast, Sensei, Cheese Curd, and the rest of the pax taking on the Palmetto 200 this weekend. Stay safe and good luck boys!
F3 Golf – still time to sign up. 80% full.
Mud Run signups still open.
Go Ruck Red Light and Blue May 17. See website for details.
Posted on behalf of Commish
YHC had the honor of leading 15 veteran SOB’s throughhis VQ outing with emphasis on core strength and endurance.
COP:
· SSH X 25
· Mountain Climber X 15
· Imperial Walker X 15
· Slow Squats X 10
· The Merkin X 20
The Thang – Long Mosey to Murder Horn for the following:
· Partnered up – plank & lbc’s. 20 lbc’s each X 2
· Partnered up – plank & derkins. 10 lbc’s each X 2
· Superman / Banana rolls – on VQ’s command
· Dying Cockroach on own count X 20
· Stacked Foot/Staggered Hand Push ups X12
· Plank / High Hand / High Legs / 6” flat plank X 5
· Whacky Jacks X 10 (highly considering banning this from future workouts – you had to be there to know why)
Mosey back up Murder Horn to Wall:
· People’s Chair on VQ’s command
· Run up hill – add 5 Burpees at the Top X3
· Partnered up – wheel barrel up hill – lunch steps down. X 2
Quick Mosey to parking lot:
· Suicides X 3
· Wind Sprints – 40 yards back and forth X1
Cool Down:
· Lbc’s X 20
· Crunchy Frogs X 15
· Merkins X 20
COT:
· Mud Run still has spots open. New race dates to be posted soon.
· YHC Prayer for continued strength for F3 to provide leadership and enrich the lives of others in our community.
Truly honored.
Commish
20 PAX showed up on this fine Rebel Yell morning. Met & parked in front of the Regal. Looked like they were painting lines in the side lot. It went something like this.
Started with a mosey around the parking lot in front of the Regal.
COP- Disclaimer— No FNG’s
– Merkins x15
-SSH x25
-Burpees x5 oyo
-Imperial Walkers x15
-Squats x20
-LBC x20
-Mountain Climbers x15
-2 lines- Indian Run to the Fountain
Partner up- One partner exercise, one partner run a lap around one of the 2 buildings @ the fountain for combined exercises, flapjack every lap, plank up when done:
Exercise 1- Dips x 200
Exercise 2- Squats x 200
Exercise 3- Little Baby Crunch x 200
Exercise 4- Step ups/ Jump ups x 100
Mosey back to the front of the Regal.
Circle of Mary-Dolly x25
-Rosalita x30
-Flutter x20
-Russian Twist x25
-Heals to Heaven x20
-LBC x20
-This is when I hear some mumble chatter from Fhreleys direction saying something to the effect “let’s just do some Merkins”
– Frehleys led the Merkin gauntlet, which included Wide Arm, Regular, & Diamond Merkins
-Bicycle x20
And it is time!!!
Moleskin-
Nice work by all. Even though we had to relocate our starting position, that didn’t obviously didn’t shake anyone’s confidence
YHC hopes the workout was effective. What a great group of guys, YHC appreciates all of you showing up.
Frehleys thank you for taking us out.
Announcements- Wild Turkey is on VQ Saturday @ Stonehenge. Golf & USMC Mud Run at the Leatherneck in Gaston, SC.
13 men chose to push themselves at an aggressive tempo pace through the hills of Piper Glen in this week’s installment of Devil’s Turn. The course was the typical hill route and there were options for 4 or 6 miles.
FNG Woodstock jumped into F3 with both feet choosing hill week at Devil’s Turn for his first post. Brother, if you can do this and enjoy it, F3 is for you. YHC looks forward to seeing your progression to 5k domination (you ran 1 mile longer than that today!). See you at Swift on Tuesday!
FNG Woodstock was almost FNG Sofa King, but our resident voice of reason (Madame T), wisely steered us away from this easily mispronounced expletive laced nickname. The possibilities would have been endless, Sofa King Smart, Sofa King Fast, etc… However, thanks Madame T for keeping us on the straight and narrow even though our backblast fodder has now been greatly limited.
Horse Head and Big Easy joined Woodstock for the 4 mile loop and looked to have an entertaining trip through the hills even with YHC’s confusing directions at the Old Course / Piper Glen intersection. Cobains!
Long Haul and Cheddar were vying for gold and silver the whole run. Maybe someone should tell them they aren’t really medals at DT. On second thought, anything that makes you push that hard over steep hills is fair game. Keep on believing men!
Buttermaker, Funky Cold, Sanka, and Exlax were also pushing the pace out there and Sanka had a great point in COT about the iron sharpens iron effect. There is no way any one of us would push that hard over the hills without each other there. It’s real guys.
Mr. Bean and Madame T were flying under the radar this morning and were not readily observable to YHC. Were they here or were they there. We will never know. We will know however that they will dominate the upcoming mudrun and later the BRR due to the fact they are beasts of nature and train on steep hills for fun.
Next week Long Haul will lead us back to our roots and onto the greenway.
The VSF was planted in the northern Area51 gloom, and 16 Thursday morning bracket busters set out for another trek around the multi-headed monster Hydra. DK, who is LIFO for life at Hydra, showed up while the pax was on their 22nd SSH.
The Thang:
Jog to field adjacent to parking lot
COP
SSH x 64 IC
Squat x 32 IC
H-R Merkin x 16 IC
6-count Burpee x 8 IC
High Slow Flutter x 16 IC
LBC x 32 IC
Jog to playground area.
Partner up for 32 old-school sit-ups while other partner planks with hands on partner’s feet. Flapjack.
Jog to concession stand area for the following:
16 Jump Ups & 16 Derkins. Rinse & Repeat.
Jog to football field at back of AO.
8 across the field & back AYG runs (1.5 of which were backwards runs). This was partner work, so while one partner was running – the other did the following….or something close to this:
Flutters, H-R merkins, Burpees, Wide-arm merkins, Knee-ups, Freddie Mercury, CDDs, 6-inch hold ’em on your six.
Did lots of plankorama in between runs including but not limited to Christian Laettner, Chilcutt & Dancing Chilcutt x 16 IC, Southern Gentleman, Yankee Agressor
Jog back to concession stand for following:
16 Jump Ups, 8 Incline Merkins
8 Jump Ups, 4 Incline Merkins
4 Jump Ups, 2 Incline Merkins
Jog back to field near launch lot for 2’ish minutes of Plank/6 Inch Wave.
Mosey to launch lot.
Russian Twist x 16 IC
Protractor at 64 deg, 32, 16 & 8….or thereabouts.
COT w/solid prayer by Spackler
Ye Olde Moleskine:
Good crew of pax this morning at Hydra. Good to meet some of the pax I’d not met before.
T-claps as over a 1/3 of the pax ran in some distance to Hydra with Bushwood logging 4.4 mi. roundtrip. The soon-to-be-neutered Semi-Gloss as well as Iron Horse, Puddin’ Pop, Lost Weekend and YHC also ran in from various distances. It’s not so bad SG….#worldwillbesafer #frozenpeas
Also, one more shot across SG’s bow – what’s with donning the Garlock lid even in the mid-50’s temps #sweatlikeyoustolesomething #securityblanket
Puddin’ Pop was Larry Birdin’ on the backward runs – strong brother.
Tackling Dummy was muttering something about how the work on the football field was not how they did things at Auburn. #notaprofessional #disclaimer
There were some strong efforts being put in by Nuke, Olaf, Huggy Bear and others I’m sure but it was almost as dark back there as Death Valley, but not quite.
Not a terribly creative beatdown…the 64, 32, 16, & 8 counts were for March Madness, of course. After the 64 SSHs, the pax was immediately on to my uncreative approach this morning. #boringQ
Who’s Wake Forest playing? #mercy #bringbackTimmyD
Chime in with other observations from this morning’s downpainment….or just random thoughts and/or jabs at your fellow pax members.
Always enjoy the privilege of Q’ing a great group of men. Thanks for the opportunity Bugeater. Heal Up Son.
Announcements:
F3 Golf – Thursday, April 30th – Sign up: http://f3nation.com/2015/02/04/the-2nd-annual-f3-golf-classic/
The One Step race for the homeless Adventure Challenge 5k will be held on the evening (yes evening) of Saturday, May 16 and benefits several local ministries, targeting the homeless of Charlotte.
http://onestepforthehomeless.com/
The location of the race will be our very own AO of Anvil/The Rock (Calvary Church). 5K Adventure Challenge Race and 1 mile Family Fun Run. Click on link for more details.
And if you’re reading this prior to Noon (which is 50 minutes from now) – you can sign up for F3 Bracket Challenges of various sorts to benefit F3 LEAP via F3F….go to the F3Nation website…quickly.
8 true meats showed up for their weekly meating.
Warmup
Swings x 30
Halos x 20
The Workout:
100 snatches – 5 rounds of 10 each arm
100 cleans – 5 rounds of 10 each arm
100 one arm shoulder press – 5 rounds of 10 each arm
100 one hand swings
100 lawnmower rows – 5 rounds, 10 each arm
30 pullovers on your back
30 presses on your back
50 2 hand swings with a heavy bell
Moleskin: When Les Mis is rubbing red dirt in his hands and I followed suit you know we are going to work. No #runners were involved today. Everybody got after it and there was a lot of digging from a strong crew of Meatheads. Lots of 50 and 60 lb KB’s floating around out there, and our boy Busch made it through the whole deal with a 60, which is idiotic, but impressive. Thanks to Brown and High Tide for letting me lead this awesome site. It’s always a painful workout to show up for and I hope you felt the same way today.
6am Pre workout
5 mile run for Glass Joe and Double E
4 mile run for Turnpike and Shepard. Trying to get in as much running as we can to prepare for the Mud Run next month. Thank you Glass Joe and Double E for being supportive and pushing us!
Some nice chatter was going on during our run this morning as we spoke how when I am on Q I can’t catch a break and it is always raining. Double E suggested maybe a name change to Rainman and then Shepard chimed in saying TP doesn’t stand for Turnpike instead it stands for The Puddle.
The Thang:
Turnpike on Q
Seriously I can’t catch a break with the rain/wet while on Q. Not a problem for me though and the Pax are doomed to get wet and muddy.
Time to roll and let’s mosey:
Hairband mile for those PAX that were in the fartsack this morning while four were going strong getting some miles in before the beat down.
Circle up:
Ssh x 15
And that’s enough lets mosey to the soccer field it’s time for Four Corners of Wetness to begin.
Each corner of the soccer field will consist of an exercise and the Pax is to run from corner to corner and we will increase each exercise by 10 each round.
Round 1:
Corner 1 – 10 Merkins
Corner 2 – 10 LBC’S ( this was a crowd pleaser in the mud)
Corner 3 – 10 Burpees
Corner 4 – 10 Squats.
Plank when complete
Round 2:
Corner 1 – 20 Merkins
Corner 2 – 20 LBC’S
Corner 3 – 20 Burpees
Corner 4 – 20 Squats
Plank when complete
Round 3:
Corner 1 – 30 Merkins
Corner 2 – 30 LBC’S
Corner 3 – 30 Burpees
Corner 4 – 30 Squats
Plank when complete
Round 4:
AUDIBLE!
Corner 1 – 20 LBC’S
Corner 3 – 40 Flutters
Corner 4 – 20 Squats
On to the obstacle course for some fun and some extra training for myself, Glass Joe, and Shepard for the Mud Run.
Two turns for all PAX through the obstacle course and the on to the Late Show
The Late Show on Q.
Mosey to the practice field and plank.
Audible on location so we head to the stadium. Thx to our resident Hogwarts wizard EE with his Alohamora spell, we skipped the fence hopping and got down to business.
Two teams of 3 with one team of 2.
Teams 1 & 2 run 50 yds and back while Team 3 does handstand shoulder taps.
Flapjack and repeato.
Round 2
Team 3 calls for Freddie Mercurys while Teams 1 & 2 partner carry 40 yds and back.
Flapjack.
Round 3
Teams 1 & 2 run 200 m and back while Team 3 does team row. (2 men help the 3rd up from ground for a few reps and switch).
Flapjack.
Round 4
Team 3 calls for protractor while Teams 1 & 2 partner wheelbarrow 40 yds and back.
Flapjack.
Time to cruise. Stop off at the dip bars for some 3 count supine rows.
Back to the shovel flag for
COT
Moleskin
Thanks to Smokey for taking us out.
Great job done by all the PAX this morning. Shout out to Shepard for getting out early and joining us for the run. I want to thank all the PAX as they continue to support and push me every workout to get stronger. Not only strong physically but also mentally and spiritually it’s greatly appreciated and I am hoping soon that I can give a beat down on a nice day and who knows what that will bring.
Prayers to our brother DT who has been battling a stomach flu bug. We miss you out in the gloom!
Continued prayers for Zip as he is doing well with recovery.
Sign up or support DT & Hairband with Red Light & Blue GORUCK Light. They are both collecting donations that go directly to Charlotte Bridge Home.
Turnpike
Posted by Hairband on behalf of TP & LS