Frehley may even tweet about it.
The superfecta of a Friday night Halloween, candy overdose, cold temps, and rain was enough to keep most inside and YHC posted mainly due to his Q responsibilities. There is a parking deck around here somewhere, but we are already wet so lets get the show on the road.
Mosey to Pei Wei (as Tiger Rag drives the wrong way around the traffic circle to catch the pax at 6:01)
SSH x 25
2 burpees
Imperial Walker x 20
4 burpees
Peter Parker merkins x 20
6 burpees
Mountain Climbers x 20
8 burpees
Head towards Premier Parking Deck
Bear Crawl to Ballantyne Resort lot, mosey, lunge walk to corner
(Frehley upset about low attendance in moderately bad weather)
At The Lodge hill;
6s with squats at the top, merkins at the bottom
(shouts from various pax to get to parking deck)
Hit the Deck:
Group 1 – sprint up the parking deck, 10 jump squats, sprint back
Group 2 – nonstop donkey kicks on wall
Flapjack
Peoples Chair with shoulder press x 40
10 merkins, sprint up deck, LBCs x 20
jog around corner to next ramp
5 burpees, sprint up level 2, flutter x 20
jog around corner to next ramp
15 merkins, sprint up level 3, Dolly x 20
jog around corner to next ramp
10 burpees, sprint up to rooftop….shouts & threats from
various pax about rain.
After brief debate and support from Haggis, Russian Twists x 20
Back down to level 1:
10 merkins, broad jumps to wall, 10 merkins, broad jumps back (or kangaroo hops)
10 plank in & outs, bear crawl to wall, 10 Plank in & outs, bear crawl back
10 squats, lunge walk to wall, 10 squats, lunge walk back
Repeato on various parking deck drills with Pax choice
20 Mountain climbers, backwards sprint up deck, Haggis chooses AMRAP merkins
(haggis does 41, Frehley does an amount less than Haggis)
10 merkins, backwards sprint up level 2, TR chooses 1-legges Dolly x 20 (each side)
10 burpees, backwards sprint up to level 3, Outback chooses Peoples Chair with
30 second hold with leg up (each side)
10 plank in & outs, sprint to roof, Mother Hubbard calls for 10 merkins
Mosey back to home
COT, name-o-rama, coffeteria ASAP
Moleskin
The temp, wind and rain certainly made for a less than desirable morning but Frehley
was not happy about the attendance. Various “we have worked out in weather worse than this”
and sordid tales from last winter’s cold mornings could be heard. He even considered the crime
tweet-worthy, but alas didn’t bring his phone to coffeeteria. Consider your self warned, FC is expecting your active participation.
It was nice to get a break in the parking deck, but YHC thought we are already wet and cold, so
no hurry to get there. Various shouts and disagreement here, but we did spend about 75% of the
morning under cover.
Announcements
Get your shoes in this week to your site Shoe Q.
Joe Davis Memorial Run sign-up is live, see website
Raindrops Keep Falling On My Head…
6 PAX truly demonstrated how messed up they are to get out of their warm fartsacks, suit up and come workout at Ascent. The rain didn’t really start until 0700… same as start time… but off we went!
The Thang:
2 warm-up laps around the track with some assorted high knees, butt kickers, karioke, and backwards run.
COP on the track:
SSH x 20
5 Burpees OYO
IW x 20
4 Burpees OYO
Slow Squats x 20
3 Burpees OYO
Mountain Climbers x 15
2 Burpees OYO
CDD’s x 10
1 Burpee OYO
Slow jog to Harris Teeter (.75 mi). Stopped 5 times for 5 Merkins (25 total).
At HT parking lot, we did 3 sets of Suicide runs:
3 lines, then sprint to end… rinse and repeat coming back
3 lines, then backwards run to end… rinse and repeat coming back
3 lines, then lunge walk to the end… rinse and repeat coming back
Slow jog back to Olde Providence (.75 mi). Stopped 5 times for 5 Merkins (25 total).
Grabbed some wall for people’s chair x 3 with arm raises x 30, 40, 50
Paired up for team reps… Partner 1 does called kettlebell exercise while Partner 2 does quick lap thru parking lot. Then flap jack until total reps=100/team:
1. KB swings
2. Bent over row (50 x right, 50 x left)
3. KB curls (50 x right, 50 x left, or two handed)
Finished with Mary:
LBC x 15
Dolly x 15
Flutter x 15
Sid the Kid x 10 each direction
Protractor called and led by Moon River
Done and done… time for coffee and warm-up the hands!
Moleskin
Excellent job by the PAX this morning in less than ideal conditions. Of course in 3 months, today will seem like a heat wave… but YHC is from Texas, so today might as well have been in 3 feet of snow! But I digress…
High Tide had to leave a piece of clothing in the bushes on the way to HT… I’m sure any passers by assumed someone was in distress in the bush… but we collected all clothing and equipment before leaving!
We were wet on our tops, but we tried to stay off the ground… no gratuitous soaking of clothes. YHC is going to invest in some SmartWool based on recommendation from Strange Brew… if it is good enough for a Canuk, it is good enough for a Texan!
Announcements:
1. Joe Davis Run… sign up… 5k, 10k.
2. Bring shoes for shoe drive.
3. F3 Area 51 Christmas Party Dec 6.
Teddy leads the charge
Despite pleas from Spackler to call it off and with the temperature just above forty and wind whipping around five brave souls ignored the fartsack to witness Teddy’s VQ. No need for the disclaimer. Nothing but hard grizzled veterans at #dayzero this morning.
Warm up: Teddy took the first half.
Jog around the track to the basketball court.
SSH x 25
IW x 25
Merkins x 25 (Strong)
Hold plank for Mountain Climber x 25
Mosey to the rock pile for a man size rock. Mosey to the front of the school parking lot.
Instructions were given. 5 burpees; bear crawl three crawls and do a merkin after each crawl to the first light post; lunge walk to the next lamp post where you pick up your rock and clean and lift with your rock x 10; all you got to the end of the parking lot for 15 LBCs; back to the rock for 15 curls; run back to the start.
Rinse and repeat with variations. 10 burpees; bear crawl with merkins; crab walk to the next lamp post; clean and lift x 15; all you got to the end 20 LBCs; run back to the rock for 20 curls; run back to the start.
15 burpees; bear crawl with merkins; squat walk; 20 clean and lifts; 25 LBCs; 25 curls; run back to the start.
Last set. 5 burpees called as fast as you can (as if before we were not going fast), bear crawl with merkins in between; frog jumps to the next lamp post; not sure how many clean and lifts we did here; all you got to 30 LBCs; run back to your rock for curls.
Frasiers turn
Mosey over to bus lot to get out of the wind and some rain. Spackler found a hole while of the rest sucked it up in the elements.
10 donkey kicks hold the last kick on the wall. Balls to the wall for two ten counts.
People’s chair with rock arm presses x 15.
15 donkey kicks hold the last kick on the wall. Balls to the wall for two ten counts.
People’s chair with rock arm presses x 20.
Time for a little mary.
Russian twist x 20
Dolly/flutter combo. Dolly for two count followed by flutter for two count. Slow cadence. This takes coordination and lets just say not everyone has it.
Mosey down to the rock pile to drop off your man size rock. Let me point out that Teddy was such a rock star today and pumped up for his first Q that he broke his man sized rock in half.
Pair up and pick up the largest rock you can find for a game of tag. Partner one walks/runs with his rock while partner two does merkins x 10. Once partner two is done run up and tag their partner so they can flip flop. Run on the track as a team until you reach the retaining wall.
Find the biggest part of the retaining wall and climb to the top x 10. Resume the tag game till you reach the rock pile again.
This time flap jack rocks with the other team and do Carolina dry docks x 10 until you reach the retaining wall.
Find a small part of the wall and do ten jump ups or hop ups. Resume the tag game till you reach the rock pile.
Find a five pound rock and head over to the monkey bars for pull ups with the rock between your feet x 10. Plank when you are done. Right leg high to six inches for ten count.
Round two repeat pull up with rock. Plank to six inches with left leg high for ten count.
Round three pull up with rock x 10. Plank to Christian Laettner with Peter Parker x 10
Round four pull up with rock x 10. Plank to Bobby Hurley (Haze named this one) with Parker Peter x 10.
Mosey to the parking lot for 10 OYO burpees.
Done!
Moleskin:
Great debut by Teddy for his VQ. He brought it hard out of the gate. He was certainly leading from ahead. From talking to him there is plenty more exercises he has in the bank. Get him signed up again soon to lead.
Highlight was hearing that famous sound of someone about to spill their merlot. I will not say names but it was close a couple of times.
Ironhorse continues to show that age is only a number by leading the pax several times during the workout. Haze pushed through some injuries and continued to work hard. Spackler showed and was as entertaining as usual. Make sure you follow his trucks twitter feed @F3BigBlack for anything that is not important.
Announcements:
Sign up for Joe Davis memorial at https://joedavisrun.racesonline.com/
Spring mud run teams are forming fast. It seems the competition will be even stronger than this fall and everyone is getting excited.
Thanks to Ironhorse for taking us out and reminding us to appreciate the rain and each other.
Seriously?
On a cold, rainy morning, 9 men gathered at The Rock. I made up the workout as I went, so this may not actually be what we did. But it went something like this.
Warmup
Jog briskly to the covered sidewalk near the fake grassy knoll.
Line up (a circle would’ve left us exposed to the elements).
SSH, IW, Slow Squat, Mountain Climber all x 20
Jog briskly to the back entrance – you know, the one with the giant hill
Triple Nickels – run to the bottom of the hill, 5 jump squats, back to the top, 5 burpees. Repeat five times total.
Walk slowly to the bottom of the hill. Suicides using the cracks in the median. Finish at the top.
Jog less briskly than before to the rock pile. Select a rock that you are not embarrassed to be seen with. Partner up.
Partner 1 runs to the light pole (100 yards) while partner 2 does the exercise with the rock. Flapjack. Repeat with various exercises. Curls, overhead presses, Tricep extensions, squats.
Partner 1 grabs a large rock and runs toward the second light pole (200 yards). Partner 2 does 7 merkins and then gives chase. Flapjack until back at the rock pile. Return your rock to its home.
Jog slowly to the pavilion. Recover a bit with some People’s Chair. AYG to the picnic tables (5 yards).
Here and There – 15 merkins there (another light pole), 5 merkins here. 10 there, 10 here, 5 there, 15 here.
Select a picnic table. Derkins x 10, Jump ups x 20, Dips x 30
Mary – LBC, Flutter
Repeat with Derkins x 10, Jump ups x 15, Dips x 20
Mary – Dolly, Russian Twist
Walk to the soccer fields. Line up on one side. Divide into two groups.
Group 1 sprints to trash can (20 yards) and back. Group 2 does the same when last of group 1 finishes. Repeat 4 times total.
Repeat 3 times to second trash can (40 yards), first big soccer goal (100 yards), second big soccer goal (200 yards).
Walk back up to the driveway. Lunge walk 50 yards. AGY down one aisle and back to cars – 150 yards.
Moleskin:
Seriously? It was 55 and dry a couple of days ago in the morning. Not so much today. I was surprised to see 9 men at go time this morning. I knew Hops was coming, but I thought he and I could go get some coffee when nobody else showed up. It ended up being a good workout. We covered 3.4 miles according to my watch. Not bad for staying on campus.
Great work by the group this morning. Hops led the group in all exercises not involving burpees (Runstopper). I spent the whole morning just behind Jamboree. I think he was messing with me.
As the World Turn(pike)s
1st half by Turnpike (VQ)
What a great day for my first Q! Let’s just say we had some downRAINment start us off this morning before the Turnpike downPAINment. It’s almost that time to start but where is Hairband! He wouldn’t miss my first Q would he. Well it appears that may happen. Guys let’s pick up a kettle bell and start the mosey!
The Thang:
Each PAX grab and kettle bell and mosey following me! We mosey behind the school past the school buses and time to drop off the kettle bells on the grass.
Hairband sighting! Just in time for COP! Likely for him and the rest of the PAX we didn’t get penalized for him being late and that’s on me. Plus I knew he wouldn’t be a big fan of my workout anyway with the amount of running he was about to endure!
COP
SSH – 15
Imperial Walkers – 15
Low Slow Squat – 15
Let’s mosey over to the playground and plank it up until we are all there.
Since I am sure the PAX enjoyed trick or treating with the family on Halloween and probably at a few too many pieces of candy. I felt it was my duty to help work it off.
Partner up.
Lap 1
Partner 1 run a lap around the track
Partner 2 LBC’s
Swap plank when complete.
Lap 2
Partner 1 run a lap
Partner 2 The Dolly
Swap. No more planking on to lap 3 as soon as complete!
Lap 3
Partner 1 run a lap
Partner 2 Freddy Mercury
Swap
Final Lap
Partner 1 run a lap
Partner 2 the flutter
Swap plank when done.
Time for a little catch me if you can one lap. Partner 1 starts off running while partner 2 does 10 mirkins once caught switch it up for one lap. Mosey over the the wall! People chair with arm raises for 1 minute. Recover. Wall again this time 6 inches with arm raises 30 seconds. Recover! It was an honor Q’ing for the first time thanks for the support hope everyone enjoyed the beat down.
————————
2nd half by Horsehead
10 Burpees OYO ==> run to middle school ==> 10 Burpees OYO
Kettlebell bus suicides, ala Skunkworks . Sprints were approx 100 yds. 2 sets each w/ partners.
- Swings
- Goblet Squats
- High Pulls
- Two Handed Overhead Press
Mosey to middle school to take some cover for some Mary.
- Flutters
- Dollys
- LBCs
- Makhtar N’Daiye (almost Q fail)
- Protractor to finish it off
Always fun to help with a first Q. Turnpike did a great job in keeping the workout simple and straightforward, but not too easy. No bear crawl weaves or throwing rocks behind your head business, just running and exercise.
The kettlebells were tough, as I hadn’t used one in a couple of months since I hurt my shoulder. We did a 30 min KB pre workout to test things out and I was planning to abort mission if any pieces of my body flew apart during such. No explosions, so I continued on. I suppose this is a bit like Marcel Ledbetter and the watermelon eating competition of Jerry Clower comedic lore. As the story goes, when challenged to eat a humongous watermelon at a town competition, Marcel disappeared for a while, only to return and eat the entire watermelon and win the prize. When asked where he went, he replied that he had a similarly sized watermelon at home and he figured if he could eat that one, then he could eat this one too. This is how my mind works folks. #onanotherlevel
Stories abound of a Late Show and Hairband private workout on Friday with Richard Simmons attire. We may be looking for a new AO soon. #securitycameras
Welcome Outland FNG Steak-Umm. Strong performance today, especially with all of the running we did.
Missing Zip. Possibly at home eating Skittles out of his belly button. Gross.
Boondock continued to be strong, begging to post with me this morning even with the miserable rain and a 6:15 pre workout. He was begging for the truck heater and some hot chocolate about 30 mins in, but stuck with it.
Thursday BackBlast deadline – get you some of this.
– Horsehead and Turnpike
Overdrive had a visit from Richard Simmons
So Glass Joe texted yesterday letting me know he was down for the count and needed coverage for his Q this morning, so off I went to bring the pain to the Union County crew.
I pre blast tweeted no Richard Simmons after a Snowman led beatdown at Outland last week while the “spirit” of Richard Simmons seem to take over his mouth and body. Little did I know The Late Show would actually be early and dressed like Richard Simmons for the Halloween downPAINment this morning! He complained about being too cold in the tight short shorts and womanly shirt prior to the workout. I would have told him to suck it up but I was not comfortable and was totally fine with him getting changed. For everyone’s benefit there are no pictures either.
Sooo, here is Turnpike but where is everyone else?!
Bah! Let’s go!
The Thang…
COP
SSH x 20
IW X 20
Peter Parkers X 10
Parker Peters X 10
Hair band mile… wait only 3 of us let’s explore a little of the AO, Hairband 5k! around the school to back walkway, bear crawl all the way up the continue running around to the busses.
Pain Stations:
Round 1 x 3
Stepups X 20
Dips X 30
Donkey kicks on wall X 10
Various plank work in between
Round 2 x 3
Incline Merkins X 20
Squats X 20
BTW presses X 5
Mosey to hill
20 LBCs at the bottom, 5 merkins at the top repeato x 5
20 Carolina Dry Docks at the bottom, 10 squats at the top repeato x 4 (I think)
Hairband mile for some active recovery
Plank up for some Manmakers
Merkin wave
6MOM
Dolly
Flutter
Freddie Mercury
Aaaand that’s it!
Moleskin
The fartsack was strong this morning for some who were expected but unseen, others must have been saving energy for the walking & candy eating they will be doing tonight.
Richard Simmons was a sight, not sure if that would be considered comedy or horror. Great job to the PAX today though!
Announcements:
Tomorrow is the virgin Q of Turnpike! Who happens to be working until about 11:30 tonight so no excuses tomorrow morning at Outland, if he can be there so can you! Besides you will need to work off all the candy you will be eating tonight!
Please keep Electric Slide & more specifically his wife in your prayers as she just had surgery, I don’t want to put all the details here without his permission but contact me if you want more info.
Tomorrow at Outland, Drop Thrill is out so I will collect any shoes if you have them.
If I forgot something, give a shout out in the comments!
Fine Print
Eleven pax gathered to commemorate the day Luther stuck it to the man.
WARM UP
- 10 hand release burpees
- Mosey to field, around track, and up the home bleachers.
- SSH x 20, touch the fence and back
- I Walkers x 20, touch the tables and back
- Low Slow Squats, run to far playground and back
- 10 hand release burpees, touch the fence, skip a step on the way back up
- Low Slow Ferkins x 10
- Mosey around track to the Gma’s bottom
THANG
- First Evolution–Pax 1: Run 400 around track and up Gma / Pax 2: Hanging knees to elbows. Flapjack for 2 rounds each.
- Second Evolution–Pax 1: Run to opposite 30 yard line, up bleachers and back. / Pax 2: Derkins with feet on fence. Flapjack for 2 rounds each.
- 10 hand release burpees
- Third Evolution–Pax 1: Run to the bottom of Gma, backwards run back up. / Pax 2: Squats or lunges. Flapjack for 2 rounds each.
- Field work: Stop motion lunge walk, approx 15 yards, sprint to far goal line.
- Reverse lunge walk, approx 10 yards, backwards run to midfield, sprint to goal line.
- 100 yard progressive sprint,
- Mosey to the house
- 10 hand release burpees
COT
THE MOLEY RINGWALD-SKIN
An almost negligently quick look at the things that were:
- Lobster Roll’s Shoe Incentive Plan leaves something to be desired. Beatings will continue until morale improves.
- Semi Gloss and Uncle Leo with a bedhead showdown. 6-8 with the afro.
- Semi-kotters to Semi Gloss, posting after stuffing Little Gloss full of pureed pork rind baby food and making a dash for the door.
- Header finally starting to read the fine print on his twitter bet, but gamely getting a head start on coming Sleeveless Winter. F3/Poker pax want to know if you have any openings, say every night of the week? #Baby—> #Candy
- Backwards Grandma is not pleasant.
- The Royals lost the other night but there’s always next year and/or generation….
- Based on twitter traffic last night, I’ve come to learn that the Panthers stink and Cam is loser, but he has some cool cleats.
- Horsehead claims to have posted 10 days in a row.
- There were no group hugs.
You pagan diabetics have fun tonight. We are going bowling.
Diamond Smoothies For Breakfast
20 Diamond Merkins on your own, mosey, 20 Diamonds, mosey and zig zag up and down long stretch of hill to the end.
20 Diamonds, mosey once more to get the legs warmed up.
Get in groups of 4, and 4X4 it was for a team hill sprint competition up and down the ladder at the steepest grade, do your sprints and tag your teammate through your 4 man team.
1st place – 20 Diamond Merkins
2nd place – 30 Diamond Merkins
3rd and 4th place – 40 Diamond Merkins
1x up – at top do 10 jump squats, group at bottom does Merkins – after team finishes pay your penance based on place
2x up – at top do 10 jump squats, group at bottom does Dry Docks – Pay Penance
3x up – at top do 10 lunges, group at bottom does Supermans – PP
4x up – at top do 20 jump squats, group at bottom does Ab Squeezers to Flutters- PP
3x up – at top do 10 jump squats, group at bottom does Merkins – PP
2x up – nothing at the top, group at bottom does Dry Docks – PP
1x up – nothing at the top, group at bottom does Merkins
Mosey back to parking lot
20 Diamonds upon arrival
20 Dry Docks
5 Diamonds
The 16 lads that showed up tested their chesticles to see what they were made of…exhaustion was acheived, not sure about the exuberation. It is always fun to throw something competitive in to make sure people are pushing to their running limit. I will say, I saw some boys flying today fo sho! Even the big men were hauling up and down the hills. Very impressive effort today, the Kevlar boys always drop the hammer! We did a little shuffling of the teams part of the way through to even out a few of the boys who seemed to always only have the 20 Diamond Penance. Thanks for the honor to lead as always, you men of Area 51 are why I come out each time!
Shoe Drive – bring your shoes to Shoe Shoedio
Over 2 walls but NOT 3
3 brothers met at 0515 at the Vine Restaurant at the Ballantyne AO on Halloween to prepare for the mud run next spring. Here’s what we did:
The Thang:
We crossed Ballantyne Commons to the parking deck behind the movie theatre. Run up to the top with a few burpee and merkin pain stations along the way. At the top of the deck, we jumped over the 4 foot walls that run up the deck (about 10 in total) and ran down the stairs.
Run down Ballantyne Commons, east with some bench jumps and lunge walks thrown in.
Turn left on Ballantyne Corporate Pl then crossed the street to the premier parking deck #1.
Run up to the 2nd level of the Premier parking deck and 5 Burpees OYO. Run up and around to the 3rd level 5 Burpees OYO, Run up to the 4th level 5 Burpees OYO, run up to the 5th level.
Line up for sprints across the deck with 2 – 5 foot wall jumps and run back to the starting point X 2. The Q made it clear that the PAX should only jump over 2 walls, but NOT 3. The 3rd wall is the edge of the parking deck and drops off 5 stories to a nice patch of grass at the bottom. The PAX then headed down the stairs back to Ballantyne Commons heading east.
We stopped for a few merkins and headed down the back trail west towards premier parking deck #2 and we ran around towards the top of the deck. Line up for sprints across the deck with 2 – 8 foot wall jumps and run back to the starting point X 2. Again, the Q made it clear that the PAX should only jump over 2 walls and NOT 3. The PAX then headed down the stairs down Ballantyne Corporatte Pl across the bridge and to the athletic trail. Along the way, we stumbled across a doe and her 2 fawns.
On the athletic trail, we did 3 sets of low arm walks and 3 sets of high arm walks. Q attempted a few muscle ups at the suggestion of Champagne after the Spartan Race, but that turned out to be a major fail. Need to practice my form. Head to the COT around Lock Ness.
Moleskin:
3 PAX proved they were Brave enough to handle Madame’s challenge this morning. I’m guessing the men were scared of ghosts and goblins that were out getting ready to scare the children of Ballantyne tonight. We ended up covering 4.5 miles in the hour and climbing about 20 walls that ranged from 4 – 8 feet tall.
Always a pleasure leading the men in the gloom.
Announcements:
Spring Mud Run sign-ups aavailable soon. Build your team.
Bring your old shoes next week to donate them to the men’s shelter. Need clean, men’s athletic shoes.
Great work this morning men!
No Haggis, No Bricks, No Problem
With our fearless site leader out, the virtual shovel flag was planted and 17 of F3’s finest shook off the Panther lose and met in the gloom for their weekly dose of Centurion. The clock hits 5:30 and Haggis is not to be found so off we go with YHC making it up as we go (like I do even when I know if have the Q).
The Thang:
Jog to small parking lot for COP
SSHX20, 10 hand release burbees OYO (HRBOYO), MC’sX20, 9 HRBOYO, Peter ParkersX20, 8 HRBOYO, Slow SquatX20, 7 HRBOYO, Wide arm merkinsX15, 6 HRBOYO, jumping lunges 20 total movements, 5 HRBOYO
Jog to pool parking lot for triple nickle with merkins at top and squats at bottom
- Round 1 – bear crawl
- Round 2 – crab walk
- Round 3 – bear crawl
- Round 4 – crab walk
- Round 5 – burpee broad jump
Jog to shopping center at corner of Carmel and 51 for Jamboree special – run the steps with 11 HRBOYO at the top, 10 in the lot and keep running the circuit going down the ladder to 1 (6 total trips – switched to flying squirrels at 7)
6MOM – low dolly, high flutter, Freddie Mercury, low flutter all X20
Jog to tables at front of school for step ups, dips, derkins
- Round 1 -10 of each
- Round 2 – 10 of each
- Round 3 – 15 of each
- Round 4 – 20 of each
Naked moleskin:
A few of the new guys didn’t know what a Haggis is and were not sure he/it really exists (only 1/3 of Americans visiting Scotland believe it) but will have to wait for the next time to confirm as we headed out without our man on site. Hoping he is ok and just had too much fun watching the American version of football.
Frasier and Checkpoint were out front for the stair work but I’m not going to give them a Larry Bird since they are not the slow like LB. I would have given them a LB if they had lapped me.
Mermaid gets the big brick next time for pointing out that Abacus beat me in the triple nickle (#motivation for next time – never let your little brother beat you). Abacus is getting stronger and faster so not as easy as it was a year ago.
Lots of new faces to Centurion this am – great to see you guys and hope you got your money’s worth (even with a substitute Q). Strong effort by all.
Announcements:
Joe Davis memorial run. See F3 Nation home page for pre-blast and link to sign up. Double down opportunity with 10k and 5k separated by 30 minutes so you can do both.
Tutoring started up and we can always use help. Contact me at pchepul@gmail.com if interested in learning more. Otherwise, find another way to make #Impact either by helping out in other efforts or starting something up on your own #starfish, #reverseflow #ISI
Please remember to bring old shoes next week.
As always, it was an honor to lead such a great group this am