Shovel flag planted by Escargot. 16 men arrived ready for the hard work that is Centurion. Voodoo asked YHC about burpees and merkins. Guy may have a sixth sense or just know my favorites. First, a little about the burpee. The burpee is a full-body exercise used in strength training and as an aerobic exercise #2for1deal. It is named for Royal H. Burpee, an American physiologist, who, in the 1930’s developed the burpee test to assess fitness levels of recruits for WWII. On 5/17/2014, in Greenwood, SC, Cameron Dorn broke 2 burpee world records: most in 12 hours (5657) and most in 24 (10,105). Bet that guy didn’t complain about doing burpees like some of our PAX today. YHC concedes that, yes, burpees suck, but also are a powerful sharpening tool. Wikipedia lists 17 burpee variants.
Thang
COP in launch lot
SSH x 20 IC
Burp and Merk to 10. Burpee 1 with 1 merkin, burpee 2 with 2 merkin, up to 10.
IW x 20 IC (at the request of PAX)
Mosey over to Aquatic Center lot and partner up
Burpee Broad Jump/Over-Under/Backwards Bear Crawl Set
Burpee Broad Jump to top of the lot. Each partner does 10 Over-Unders. Backwards Bear Crawl back to the bottom of lot. Plank-o-rama to wait for six.
15 Jump Squat OYO
Carolina Dry Dock x 15 IC
Mosey back up lot and up Walsh toward shopping center at 51/Carmel (Panera/Bonefish) with a stop on the way for 15 Smurf Jack IC. Continue mosey to shopping center.
Mary
Little Baby Flutter Crunch x 25 IC/Heels to Heaven x 15 IC
Triple Nickel
5 Burpees/Run up stairs and over 2nd floor walkway to the middle/5 Burpees/Run back to launch/5 Reps. Plank-o-rama.
Flutter on curb x 25 IC
Mosey across 51 at Carmel intersection. Continue mosey around the shopping center across Carmel to Palatine Hill.
Merkin x 20 IC
Triple Nickel
Run up Palatine/5 Jump Squat/Run down/5 Jump Squat/5 reps
Plank-o-rama
Mosey back toward the school through Jack In Box parking lot and cross 51 at crosswalk to benches in front of CCHS.
Bench Set
20 Decline Merkin/20 Dips/20 Incline Merkin
Mosey back to launch lot
2 minutes of burpee to to take us into COT
Moleskin
Strong crew today at Centurion. T-claps to Margo and Scabby, who ran in and back, as usual. Warm welcome to Pebbles who is a Fort Mill/Indianland PAX. Great work out there. Come back and visit anytime. Mumblechatter revolved around burpees today. I am quite sure we exceeded the burpee threshold for Hops at around 80. When you look at what Cameron Dorn completed 5/17/2014, 80 burpees is a like a walk in the park. Aquatic Center work left YHC pretty smoked and concerned that 35 minutes remained. The stair/run/burpee work of the first Triple Nickel was painful and redundant. Of the variety that you cannot wait to complete and move on to something else. Teddy, Chelms, Bout Time, and Purple Haze, and Hops made this look easy. The 2nd Triple Nickel at Palatine with jump squats is always a crowd pleaser. Hannibal knew he would find himself at Palatine and crushed the hill work like the rest of the PAX. Had to audible the bench set due to slick conditions. Just enough time for 2 minutes of burpees to close. At this point, Hops was through with burpees and made sure PAX knew burpees are not part of Weinke at the Rock tomorrow. Good strong work by all PAX today.
Thank you men, for coming out today and helping to sharpen. I truly enjoy and and get excited for the opportunity to lead the PAX. Centurion crew always pushes hard.
Announcements
Sign up for Mud Run by 3/1. Strong A51 representation with some really fast teams. The more the merrier. 4/11/2015 at the Leatherneck in Gaston, SC, outside Columbia, SC.
3/21 Team Chepul Hill will run to raise money and awareness for brain cancer research. See Twitter/weekly email for details and link to sign up.
0630 Obstacle Run Workout at Indianland ES on 521 followed by 0700 Bootcamp workout Q’d by our very own Runstopper. Thanks Pebbles.
New 3rd F on Tuesdays in Ballantyne at Einstein Bagels across from the Vine, where Bagpipe and Swift launch. Launch sometime in the Spring.
I left the house really early due to the threat of black ice. On the way, had a train blocking the road. I’m getting #Amtraked. I detour and still arrive 30 minutes early as there was no black ice meaning I got #Cantored. What is going on? Spent some of my #Cantore free time doing a little mileage recon around the track and then I get a text that HB is running late due to his daughter blocking his car in. Then DT texts that he is also getting #Amtraked and will be running about 15 minutes late. Well, we shall overcome so let’s go.
The Thang
3 solo Hairband miles and then HB arrives.
Mosey to the track where we normally plant the shovel flag for Outland
COP
SSH x 20
10 Burpees OYO
IW x 20
3 sets of
Merkins x 20
Carolina Drydock x 20
LBCs x 20
Run the track (roughly .15-.20 miles which is similar to the distance between obstacles in the mud run)
In the middle of the 3rd set, we see DT driving by so we mosey back to the parking lot to pick him up.
Mosey back to the shovel flag track.
2nd COP
SSH x 20
One more set of merkins/drydocks/lbcs/run to spread the joy to DT
Mosey to the hill.
Jacob’s Ladder with 5/10/15/20 burpees at the top and 5/10/15/20 squats at the bottom.
Hairband mile
People’s Chair with 50 air presses x 2
Hairband mile
Backwards run back up the hill with SSH x 30 at the top
Hairband mile
2MOM
Flutter x 25
Dolly x 20
DONE
MOLESKINE
The #Cantore/#Amtrak resistance was strong today but both were overcome. The whole idea of this workout was to do something and then run to get you used to what the effect of the mud run will be. And the idea of increasing burpees for Jacob’s ladder is that if there is something that we can’t do during the mud run, we never know what the number of burpees needed will be so might as well prepare for the worst. Good job to push through them.
Announcements:
Sign up for the mud run ending tomorrow
CT and HB on Q for Outland
Thanks to HB for taking us out.
Prayers for Z, DH and TLS
26 Strong today for Kevlar
Mosey down and around church lot and line up on hill
Warm up
Run in place 1 min
SSH 1 min
High knees 1 min
The Thang
Knee Tucks 1min
8merkins/8mountain climbers/hill 1min
High knees with lunge intervals 1min
Squat jacks 1min
Ski abs 1min
Butt Kicks 1 min
5 Spartan burpees/ Hill 1min
Merkin Jacks 1min
Repeat x4ish
Jail Break back to Flag
20 burpees
Moleskin
I thought we would try something a little different today. The idea was to not stop once we started. We transitioned to each work out with out a break and that was accomplished for the most part. Some of the exercises got pretty ugly though. As Cotton Tail stated it was one of those work outs that you would get out of it what you put into it. Usual suspects for the mumble chatter mutiny. Wouldn’t be Kevlar without it. I challenged the PAX that I would do 20 burpees for everyone that I stopped before. I ended up doing 20. It probably should have been more. Half of the PAX did burpees with me while the other half did Mary. As I ran to get my phone I heard Stopper demanding that the PAX that didn’t do the burpees get up and do them. They did. Thanks for letting me lead.
Announcements
Q school
Golf
Day Zero Challenge
13 pax set out for some good old fashioned fun
Sussuidio, Hairball, Turkey Leg, Good Hands, Geraldo, Escargot, Sanka, Stone Cold, Buttermaker, Pudding pop, Tiger Rag, Header, Semigloss
The thang
COP
25X SSH CAD
20X Mountain Climbers CAD
15X IW CAD
Partner Hairburners and Cinderblock work.
Round 1
Partner 1 – Hairburner to 2nd basketball goal post
Partner 2 – Curls
Round 2
Partner 1 – Hairburners to 1st goal post
Partner 2 – Press
Round 3
Partner 1 – Hairburners to 1st goal post
Partner 2 – Tri’s
Mosey to baseball fields.
Partner 1 – Jog to the top and back
Partner 2 – Curls
Flap Jack
Partner 1 – 30 suppine pull ups 20 dips 10 Squats
Partner 2 – Jog up to the top.
Flap jack
Partner 1 – 150 Tricep extensions
Partner 2 – Jog up to the top
Flap Jack
Partner 1 150 Merkins
Partner 2 jog up to the top.
Flap jack
Jog back to Launch
People’s chair – AKA semi-gloss
150 Arm Raises
Mary
20 Freddy Mercury’s
25 Flutter – CAD
20 J’Lo’s
COT
Moleskine
Well the thought that I had in my head vs. how it actually came out are two separate events. Normally I don’t have a weinke and everything goes well. Guess this shows that being unprepared is better. We started promptly at 5:31, Hairball was already questioning the q’s commitment to the pax. After a brief COP where the jokes were rampant about the q, we stated the thing. In my head I really thought that the Hairburner partner work should be okay. Only thing I didn’t think about is how to get them back. After realizing it and several confused looks from the pax we were able to fix and get back on track. The second part down at the baseball fields was going well until some backlash came on the 150 call on the tri extensions. Several members were not pleased with it and there was several instances of audible being called. After the cinderblocks were put away we started the peoples, everything was going great until we got to about 65 and there was a ton of complaining. Once we rounded the 130 mark again more disgruntled pax. We closed in Mary and in true Hairball form there was a call for JLo. You do NOT want to be known as the guy that does the J Lo workout. Strong work out there today by everyone. Everyone except the usual suspects were quiet. The cold is starting to wear on everyone.
[posted on behalf of Blades of Glory]
4 pax braved slush and ignored the call of the FS to stand up to the latest “winter storm”
Q-NA so BOG seized the moment for VQ
SSH x 20
Imperial Walker x 20
Mountain Climber x 20
Run around OP Elementary to benches
Derkins x 20
Dips x 20
Jump Squats x 20
Rinse & Repeat
Run to Wall in front of OP (covered, dry)
Wall Sit w/ Overhead Presses x 20
Wide Arm Merkins x 20
Carolina Dry Docks x 20
Rinse & Repeat
10 Burpees
Run around fields in back of OP Elementary “Grand Tour”
Round of Mary
LBCs x 20
Russian Twist x 20
Flutter x 20
Rosalita x 20
Freddy Mercury x 20
HTH x 20
10 Burpees
Run around back of OP Elementary to Playground
10 Pull-ups
10 Derkins
10 Prison Squats
Rinse & Repeat
Run back around school to “shelter”
Burpees x 10
“Soldier Walk”
Goose Steps (touching opposite foot with hand) x 15 steps
Knee Grab x 15 steps
Quad Pull x 15 steps
Burpees x 10
LBCs x 20
Russian Twist x 20
Freddy Mercury x 20
Burpees x 10
Moleskin:
Discussion about the fact that BOG, Curd and Chico seem to be snow day posters
Speculation about the “blood thinning effect” of moving South
Curd represented the Tundra with signature shorts
BOG wore no watch (it’s “snow time”) so Cheese Curd provided timekeeping assistance, much obliged.
11 of Area 51's finest toed the line this morning for a little tribute to Coach Dean Smith. YCH and his trusty sidekick (THE BEARD) arrived a few minutes early to lay out the court with a little help (Thanks Icky Shuffle!). As PAX rolled in, Mermaid tried to assign War Daddy status to Purple Haze but must have forgot Abacus was in attendance. All were eventually trumped by Iron Horse! The Thang: We set off on our adventure for the day with a brisk mosey mixing in some backward runs and karaokes finishing in the large lot behind Calvary. COP SSH x 25 IW x 25 Crab cake x 20 (a new one for Anvil - seemed to be a crowd pleaser) Count off 1,2,1,2...remember your # Mosey to front lot on 51 for Four Corners (our Ode to Coach Dean Smith): Two groups Divided and marked with cones in the corners (2 areas) Approx 40yds corner to corner *** run between corners except animal set First set: 1's 1 - jump squats x 20 2 - lunges x 20(10/leg) 3 - Peter Parkers x 20(10/leg) 4 - Parker Peters x 20(10/leg) 2's 1 - merkins x 20 2 - wide arm merkins x 20 3 - diamonds x 20 4 - carolina dry docks x 20 FLAPJACK Second set 1's 1 - LBC x 20 2 - CCV x 20(10/side) Hops would be proud! 3 - flutter kicks x 20 4 - russian twist x 20 2's 1 - bear crawl from c1-c2, 5 burpees 2 - crab walk from c2-c3, 5 burpees 3 - frog jump from c3-c4, 5burpees 4 - dragon walk from c4-c1, 5 burpees FLAPJACK Half Time: Both groups - Defensive shuffle to Corner 1 - Spring to Corner 2 - Defensive shuffle to Corner 3 - Backwards run to Corner 4 Both Groups then repeated all but the ANIMAL set (OUCH!!!). Mosey to courtyard at front of Calvary for some Peoples Chair with Arm Presses in Cadence. Indian Run back to the Shovel Flag with just enough time for some Dollies and Rosalitas in cadence. Moleskine: I think we can all appreciate the 4 Corners a little more after today's workout! Mumble chatter was on and off today - must be the weather or the O2 deprivation. The tweets came alive later in the morning once everyone cought their breath. YHC did sense a little "beard envy"...It's hard work! As always, it was a pleasure to lead such a solid group at Anvil. Drop Thrill - getting strong brother! PAX, Sound off in comments for announcements (technology fail for YHC) AYE!
Six inches of what pray tell? Read on faithful reader. Read on. YHC was concerned about patches of ice, so today’s workout happened exclusively on the state-of-the art heated track and field at Providence Day School. And it went a little something like this:
THE THANG:
Warm up lap around the track, which included High Knees, Karaoke and Butt Kickers.
COP:
SSH; IW; Copperhead Squats; Merkins; Mountain Climbers
11s at 50 to the goal line:
Run to goal line 10 Jump Squats
TGUs at the 50.
Plank
Catch me if you can: Partner up and chase each other for a lap around the track.
First Round: 5 Merkins; People’s Chair w arm presses while waiting for the 6.
Second: 10 Monkey Humpers; People’s Chair
Third: 5 Burpees; People’s Chair
Elbow Plankorama. When you fail, run 100 yds and do LBCs at the other end until everyone joins.
Chowda came in 3rd place. Jolly good show.
John Deere and Tesla held out and started playing games whereby they were doing Six Inches, then regular planks and all sorts of other nonsense while we all did LBCs and wondered what the hell they were up to. But I must say it was an impressive display of planking–from what I could tell at 100 yards in the dark, that is.
Finally, they came trotting up and YHC let them call an exercise (burpee broadjump) while they ran 100 yds out and 100 yds back again. Next was Chowda’s turn for coming in 3rd place. Pretending for a moment he was the weatherman (let’s keep this back blast PG, shall we?) he called for six inches.
By this point in the workout, time was running short. So we headed back to the 50 yard line for quick
MARY:
ElbowCs (Side plank on elbow and crunch other elbow to knee) followed by Oblique crunches.
Exit sports facility and plank on road. Tesla 10 count and then jail break to
COT:
MOLESKIN:
Mud run registration ending soon. Sign up, if you’re going to.
Always fun to Q at The Charge. YHC hadn’t led in quite some time. Thanks to Baracus for giving me the opportunity this morning.
32 men posted at the Vine on this fine snowy morning. Eight wisemen took the Swift road and 24 harden souls followed a Kiwi to the Ballentine Village parking garage for a good old fashioned beat down.
First the disclaimer given
Thang
Mosey to the bottom of the parking garage. The deal today was to run to each level and perform a called exercise and it all went down something like this:
COP
Warm-up Round
SSH x 25, run to next level
Imperial walkers x 25, run to next level
Four count merkins with holds x 5, run to the next level
Squats x 10, run to the top of the garage and plank
Run to the bottom and hold peoples chair with overhead press
Legs
Front lunge x 30 (15 each leg), run to the next level
Side lunge x 20 (10 each side), run to next level
Sumo squats x 15, run to next level
Burpees x 5 run to the top and plank
Run to the bottom and hold peoples chair with overhead press
Chest
Merkins x 30, run to the next level
Wide arm merkins x 20, run to the next level
Diamond merkins x 15, run to the next level
Burpees x 5 run to the top and plank
Run to the bottom and hold peoples chair with overhead press
Shoulders & Other
Donkey kicks x 30
Carolina dry docks x 20
Tricep merkin x 15
Burpees x 5 run to the top and plank
Run to one level down
Abs
Partner up.
Partner one does full sit up while other partner planks on their feet
Rinse and repeat for partner two
Jay-Lo x 10
At this point Mermaid reminded Q of the time (thank you!) and we headed back to the AO.
Moleskin:
A lot of hard work was put in at the Garage and this Q very much appreciated leading this fine group of men. Special thanks to Mermaid and Big Tuna for leading the Plank’s at the top.
Announcements
Mud run sign ups
BRR
Something about 2015 Xmas Dinner (just kidding)
There were a few other items in which the Q failed to capture so apologies
4 Pax posted for some running, some HIIT, and some rocks. Something for everyone.
The Thang:
COP:
20 SSH
20 Mountain climbers
20 IW’s
Mosey to the back of the school. Audible called to use parking lot instead of snowy frozen grass field…
Line up to run 100 yards with a stop at each of the 4 medians/signs there and back.
5 Burpees = 35
15 CDD’s = 105
10 Jump Squats = 70
10 Hand Release Merkins = 70
20 LBC’s = 140
Run back to the track on the High School side for some more old school work:
20 Wide Arm Merkins
20 Rosalitas
20 Monkey Humpers
Run a Lap
20 CDD’s
20 Dolly’s
20 Squats
Run a Lap
20 Reverse Lunges
20 Freddie Mercury’s
20 I don’t remembers and didn’t write it down
Run to the rockpile and get a properly sized lifting rock:
Curl and Press x 20
Tricep Extensions x 20
on your 6
Overhead extensions x 20
Chest Press x 30
Russian Twists x 20
Curl and Press x 20
MOM
Protractor w/ revolving 10 counts
Recover
Moleskine:
Always a good time when you Q to find 3 serious #Runners standing around waiting for a good cardio/strength workout. I think we found something for everyone. Dromedary has a solid core of F3 vets and you could see it today. Snowflake, Bratwurst, and Dasher have no problem covering some ground and hitting the gas on the runs. Sorry to miss Ice 9’s Q today but we hope you get better soon brother. The Q is yours when you recover. Thanks to Snowflake for taking us out with a solid prayer raising up those in need….which is all of us.
Announcements: Sign up for Golf and be part of the movement as F3 grows. All Golf proceeds go to LEAP and we know what an impact F3 has in cities and lives.
24 SOBs posted at The Maul this morning for some serious power-walking.
The Thang
Warm Up
-30 SSH
-30Squats
-30IW
-30 Merkins
Hill work
-Cross the Road [what road is that anyway?] on the other side of the big hill by the movie theater, then enter neighborhood across the street
-From entrance to neighborhood, run down hill all the way to stop sign, drop and do 15 merkins, then run back up hill, do 15 more merkins, and finish with LBCs until everyone is done
-Rinse and repeat
-Rinse and repeat for a third and final time [#crowd pleaser]
Head back to the parking lot for a little plank-o-rama… you know the drill… including a special edition of “3 inches” for the men of SOB. And thanks to Frehley’s Comet for a good laugh during this segment of the workout.
Head over to the ledge by the waterfountain for some ladder dips and squats:
-5 dips and 5 squats
-10 dips and 10 squats
-15 dips and 15 squats
-20 dips and 20 squats
-Then back down the ladder… 15s; 10s and 5s
Mosey to the parking lot some some NASCAR speeed work done in pairs:
-Partner one runs quarter mile loop while partner two does merkins; then flap jack… team is done once reach 150 aggregate merkins
-Rinse and repeat, except with 100 combined squats replacing the merkins
Mosey back to our cars… rep out 30 merkins on your own…
Workout over
Moleskin[e]
Really enjoyed my time with the boys of ballantyne this morning. Great group of men. We kept things moving at a pretty fast clip, so not too much banter this morning. I’m sitting on a heating pad as I write this, so I for one got my money’s worth. Just a few random observations:
-I’m into the “aka” nicknames lately… inspired by Chelms aka Tater Tot, and others. So, for your reading pleasure I’ve taken the liberty of adding aka’s to many of the PAX from today; for those that didn’t get aka’d… I just need a couple more workouts to get to know you a bit better!
-Seeing Loogie this morning brought back more bad memories from the Thanksgiving football game. I learned that day when you play against Loogies that flag football is actually a contact sport.
-Speaking of the Thanksgiving day event, reminds me of Mic Check and his fast feet. Rumor has it that he’s a bit of a boxer… or at least a bit of a trash talker with a quick jab.
-Run Stopper brought the wearing of tights to a whole new level today. Neon yellow in fact. Better tell the M you’ve raided her wardrobe. What’s next…. Flash Dance leggings?
OK gents… I’ve got to get back to work… wife and kids to feed..