At the Christmas party last year we collected food for the Calvary Church food pantry. There was quite a need at the time. They were very happy and thankful to receive our donations. The pantry is again in need of donations to continue the outreach of providing food to those in need in the Charlotte area. YHC is asking for participation of other A51 AO’s. The more participation, the more food we can get to those who need it. Each AO will focus on collecting one of the 7 items listed below. Site Q’s, please contact me at f3mermaid@yahoo.com or sound off below if your AO will participate in this effort AND indicate which food item your AO will collect.
1. Canned roast beef, canned salmon, canned ham (5-13 oz) 2. Canned vegetables (NO CORN/GREEN BEANS) 3. Grape jelly (plastic jar only) 4. Canned fruit 5. 100% fruit juice (not fruit drinks) 6. Cookies, granola bars, breakfast bars 7. 4-6 pack pudding packs (not refrigerated)
Please HC quickly so you can inform your pax of the need next week at your workout, issue challenges, and employ whatever creative methods you can think of to encourage a donation. Food will be brought to workouts the week of 06/08 to 06/13. Each site will need one pax to collect and store the items. YHC will be in contact for pickup or schedule a drop-off day/time. Pax who are not site-Q’s: consider stepping up and taking the Q for a site you frequent.
Thanks men
19 men were not court ordered to re-enter the world of competitive gymnastics. These men took on the challenge of sticking to a marathon training pace for 50 minutes at Devil’s Turn. This required somewhat less spandex, but equal amounts of intestinal fortitude.
It was track week so pace was easier to determine and hold. As said in COT, this workout can serve as a metric revisited every 3 weeks. If you are frequenting the other running workouts throughout the week, you will start noticing progress and that is good.
It was a fast week out on the track and everyone really pushed out there. Keep coming out and you men are going to manhandle the BRR or whatever running pursuit you may have in mind.
Announcements:
– #GhostRider started this week 19:30 on Thursdays.
– Tootie is helping someone move Saturday. If you want to double down, contact him. #Meathead types may also have interest “I pick things up and put them down”
Lazy Boy set off for his Virgin Q at Jevlar’s Virgin AO. As he inches closer to respect on his 47th bday today he nailed it!! Well done LB for sticking w the basics and leaving everyone in a pool of sweat gasping for O2.
The thang…
Circle up and count off in 2’s
Run to Soccer Field via McD entrance w some Merkins on the way
COP
SSH x 25
Mountain Climber X 25
Rosalita x 25
Carolina Dry Docks X 25
Imperial Walker X 25
Burpees OYO x 5
Starfish – 20 Merkins in middle
Merkins, CCD, squats, lbcs, in each corner
Run back to AO w Merkins on the way.
Partner Up! Size DM
*Runner does “Four Corners’- Burpees x 2 at each corner – (sprints on short side)
Act 1-Merkins x 200
Act 2- LBC’s x 200
COT
While LB did a stellar job on his VQ – we have to point out his one and only blunder. During COP – SSH in cadence and his count sounded something like this… 1,2,3,4,5,6,7,8,9,10,etc…ummm – that would be civilian count not in cadence but regardless he recovered well and his leadership was spot on for the rest of the morning. Note to self – don’t be within ear shot of Bananas when a Q screws up – no mercy!!
The Arbo proved to be a great site as the options are endless.
Some cries at the beginning of “is this fast twitch?” turned to “how many more Merkins can we possibly do?”
Great job everyone – see you next Fri!
Announcements- F3 Dads every sat in June. Beatty park 9am. Bring your 2.0!!
3rd F – Compass in Chickfila right after Jevlar. Same parking lot! No excuse!
Out of the trenches (bed) 12 brave men climbed, fixed bayonets (ok tied shoe laces) and charged. Despite the odds Ben Nevis was taken twice. It all went down something like this…
Basic Training (warm-up) – 5 exercises over one mile
Arrive at Ben Nevis base camp
With basic training complete the debrief began on the first ascent that included four targets (pain stations) of 10 diamond merkins and 15 hand release merkins (100 in all) that extended from the bottom of Ben Nevis to Lancaster Hwy. After a successful ascent the troops moseyed back down to base camp and sustained only one casualty. Brushback, a true broth of Outback, was taken down by a land mine (ok uneven side walk). No serious damage and we continued back to base camp.
At base camp hold peoples chair and wait for the six. Note of mention during the entire exercise there was that much of a six – good job lads!
Then the order came to take the hill again (repeato). This time replace the merkins with 5 burpess and 20 toe tap crunches at each target (again 100 in all). At the top assumed the plank position on Lancaster Hwy. Job done we headed back to base camp with an Indian run – no casualties reported this time.
At base camp performed 20 dips, hell there was a railing and why not.
Started to head back to AO.
Moseyed across the street and up a bit, then performed the infamous flutter maneuver – 20 count in cadence.
Next moseyed a few more yards closer to the AO, and then stoped to spend some R&R time with Dolly – actually 20 times in cadence.
Next moseyed to the traffic circle by CVS and all hell broke loose at the mention of a jail brake.
Arrived back at AO a few mins. a head of schedule so 20 Carolina dry docks, 20 Rosealetas and hold plank for approx one minute until time is up.
Moleskin
A lot was asked from the lads this morning and all delivered with interest. Not much mumble chatter although Champaign did mention something about me being an angry Q and pay back is coming, which I take that as a badge of honor given where the comment came from (you know what I mean). Also wanted to mention Fraiser, with one arm in a cast he had to chose a different path on a lot of the exercises, although would not put it past him to be doing one handed diamond merkins on the side.
Again thanks to all and a pleasure to lead.
You borhter in arms – Outback.
12 Adventurous studs rolled into Catholic for another edition of Centurion. This week YHC had a little field trip planned that went a little something like this:
Disclaimer and grab my phone!
Mosey to front of school and cut through back of Chipotle parking lot (watch out for that puddle…doh). Continue on the sidewalk along 51, cross over Johnston Rd and take a hard right onto McMullen Creek Pkwy. This is where YHC expected to lose some PAX to the sweet smells of the Waffle House but they heeded the temptation!
Place phone on top of leasing sign (Instruct PAX to remind me to pick it back up…) then circle up on this perfect square of grass for COP:
Partner up for some circuit work utilizing the 5 boulders at the far corner.
Time for some rock/strength work:
Grab a rock from the pile behind us (Q fail #3…most of the rocks required some excavating but not next time) *Civilian Cadence.
Return rocks and mosey through Lowes parking lot to hill entrance at farthest point from the store for Triple Nickel:
5 Merkins at bottom, 5 LBS’s at the top, repeat 5 times (Wheres my phone…?! Q fail #4, sorta).
Return to launch with just enough time for a little Mary: Dollies & Flutters x 15 IC.
Moleskine:
Icky Shuffle and I drove through this area on Wednesday on our way home from Anvil and identified the site of this week’s Centurion Field Trip – hope everyone enjoyed it and hope to visit again.
Q fails happen (a lot today apparently) In my defense, I did ask the PAX to remind me to grab my phone…Thanks guys!
The Triple Nickel was fueled by the sweet smell of bacon cooking at the Waffle House. Yum!
Shout out to Margo, Scabby and Mario for running to/from the workout!
Ghost Runner – Thursday nights, 7:30 Arboretum ABC Store. 4 & 6 mile options (Or run 5 with Radar)
The Bear in MECA is coming up at Highland Creek Elementary. Post if you dare!
Thanks to Chelms for the opportunity to lead Centurion Aye!
First post since my vacation so was going for simplicity on this one. Unfortunately for the PAX, simple doesn’t mean easy.
The Thang
Hairband Mile to make sure we don’t miss anyone and sure enough, The Late Show lives up to his name. Pick him up and let’s mosey to the parking lot behind the elementary school (the one that doesn’t have a nasty virus running through it)
COP
SSH x 20
IW x 20
And I see someone running towards us in the gloom. Spielberg! Don’t worry, I’ll get your penalty burpees in soon enough.
Burpee Climbers x 10 – Go down like a burpee but instead of a merkin, we do mountain climbers x 4 and then bounce back up for a cadenced 1
Hairband mile around this parking lot because I needed to count the trees
There are 6 trees in islands along the parking lot. Run to tree #1, do 1 burpee, run back. Repeato to tree #2 except you do 2 burpees there. Basically, it’s suicides mixed with increasing burpees. Round 1 finishes with 6 burpees at the farthest tree and run back.
Round 2 except this time, we begin with 7 burpees at tree #1 and increase throughout to 12 burpees at tree #6. Some grumbling when the PAX were told we’d start with 7 instead of 1. No thanks necessary.
Round 3 except this time, we start with 2 squats increasing by 2 at each tree mainly because we were starting to run short on time and I had stuff I still wanted to do. The trick here though was I told the PAX to push themselves harder running since we weren’t doing burpees.
Spontaneous cadenced SSH x 20 while we wait for the group to collect.
Mosey back to the Middle School and then a sudden right turn
Rail Slides Down
People’s Chair w/ air presses x 50
Rail Slides Up
People’s Chair w/ air presses x 55 (lots of chatter about me having to get 5 more in – Those were free of charge)
Mosey back to Middle School parking lot
SSH x 15 for filler
All out sprint from Island #1 to Island #2 to wrap it up. Thanks to TLS for the push.
COT
Thanks to TLS for taking us out and reminding everyone of what our job is as men.
Moleskine
Great push by everyone today. It was humid and the sweat was flowing today.
Sweat Shop earned his name for real today.
Glad The Late Show and Spielberg joined us. Better late than never.
Always great to have Shepherd out leading us in wisdom which also manifests as a look of incredulity when Round 2 began with 7 burpees instead of 1.
As I reminded us after the COT today, guard yourselves men. Especially your eyes. Discipline is needed for not only acts of physical strength but also the spiritual/mental strength needed to guard your eyes and keep them pure for the M only.
Posted on behalf of Uncle Si.
The Thang – Uncle Si did his a little different so read below and let the story speak for itself.
YHC was the first one at AO (which is the opposite of the norm) with his extra strength breath right strapped on and anxiety streaming through his blood stream. YHC heard it quoted once that “the night before you VQ you don’t sleep”, surprisingly the quote was correct. YHC woke up probably 5 times throughout the night and gave up around 4:30. YHC first action item of the morning was to set up a few cones for an exercise or two later that morning. After the cones got positioned, YHC headed back to the parking lot where Tiger Rag sat sitting in his car pondering which pair of shoes he should wear for the morning – his old faithfuls or his “pretty oranges ones”… Luckily he went with old faithfuls.
After the remaining PAX showed up YHC designated Fluties Flakes as his designated time keeper because the YHC wasn’t about to spend 10 dollars on a wally world watch that would be used once. At exactly 5:30am the morning routine kicked off. Here’s what we did:
Mosey around the parking lot, did a few side straddles, ran backwards, and then ended with short karaokes.
Continued our mosey down to the track where we ran one lap and then met in the middle of the field for morning circle of pain.
Being YHC’s first time @ Q’n, he kept the COP pretty simple and was surprisingly impressed by how well he could count out loud and not lose his breath.
After a few side straddle hops, merkins, imperial walkers the team hustled over to the baseball field where YHC set up a make-shift “Angels in the Outfield” routine. Where the entire group split into 3 smaller groups and then group 1 did crab walks to first base and then ran to the outfield did 10 burpies, group 2 bear crawled to second base then ran to the outfield fence and did 10 burpies, group 3 did lunge walks to third base and then ran to outfield fence and did 10 burpies. Each group rotated twice so each set of exercises was completed once by each group.
After angels in the outfield, the group mosied over to dirt field (patch) next to the parking lot after group 1 grabbed cinder blocks for the exercise. Now the title of this exercise was called “Suicidal Block Tosses”, however the idea of this exercise end immediately as soon as YHC demonstrated the exercise and shattered a cinder block on site in front of the crew. Laughs broke out in every directions, as they should have because it was flipping hilarious. For more information on how this exercise was supposed to turnout please see the visual illustration link above.
After the crew quietly all agreed to CANC the suicidal block tosses, YHC called an audible exercise which consisted of simple suicides and merkins/leg raises. This went over as well as a flock of dogs. We cut this shorter than YHC had liked.
After dropping the cinder blocks back off at their secret hideout, we headed around the outside of the nearest baseball field where we stopped short of the bleachers next to the giant storage container and did what YHC called the “Trinity of Awkwardness” – that is three groups exercises where one group did monkey humpers, the other group did horizontal hip raises, and the last group did handstand merkins against the storage container. This also failed in my opinion. Oh well, better luck next time.
After the TOA, we headed to the epicenter of the baseball fields where we split into three groups with group 1 doing derkins off the railing, group 2 doing leg raising stand-ups on the bleacher, and the last group running up the stairs looping around and running back. Each group rotated twice so each group did every exercise.
The second to last leg of the morning workout consisted of a 50 yard leap frog (exactly how it sounds and the look on Bulldogs face was priceless as he tried to make sense of both the exercise routine itself and the legitimacy of the YHC to ever lead another morning workout), where basically each group lined up and leap frogged each other till they got to the 50 yard line where they then sprinted to the end zone. Once there we turned around and did “Back to the Futures” my attempt to workout some muscles I don’t ever workout. Back to the futures consisted of 15 yard backward sprints, then 10 yard backward lunges, and repeated this cycle until we got to the other side of the field.
After leap frogs and back to the futures, we headed to Semi-gloss’ morning sanctuary (the building with the bathrooms) where we closed our morning routine with wall-sits and arms raises.
All-in-all YHC felt fairly good about his VQ, few hiccups hear and there but no total meltdowns.
Any other observations, please chime in on the comments.
Until next time,
Uncle Si
Announcements:
• F3 Dad’s coming up, please see site for more information.
11 of south Charlotte’s finest took the Hydra challenge on this glorious morning.
Warm Up
Field Work
Old School Jacob’s Ladder – Burpees at top, jump squats at bottom1-7x
Mary on Field
Circuit
Thanks for letting me lead the group this am. No questions asked even when we went down the wrong path…or when I was a bit over-ambitious on the Jacob’s Ladder up the hill. Strong work from all, particular standouts from Brushback and Chico and second F3 post from Ironsides. Nice to see Good Hands working his way back from injury with the weird tape on his arm.
Jevlar heading to the Arboretum tomorrow, meet near the ABC store or the tanning salon, depending on your choice of poison.
– Harley
It was a wet and rainy morning, oh wait no it wasn’t!! Is this going to be a dry workout for me today. Not use to that since every time I Q it seems to rain. Either way I was excited to lead the PAX for my first hour Q!
The Thang:
Hairband Mile
Mosey to Shovel Flag
COP
SSH x 15
Let’s Mosey
Over to the soccer field we go four a Turnpike original four corners:
Start at corner 1 with 20 Carolina Dry Docks, Sprint to each corner and add 10 Carolina Dry Docks ending with the fourth corner at 50. 140 Carolina Dry Docks is a great way to get us started. Plank when done.
Mosey over to the football practice field and partner up and each PAX grab a running rock. Only wish that Glass Joe was here for this one. A little Devin Hester’s with a twist!
Partner 1 starts with a 10 second head start with the rock while Partner 2 sprints after also with a rock. If caught P1 does 10 Merkins! 10 Seconds seemed to be a bit much. Let’s drop down to 5 seconds. Rinse and repeat until each partner has gone twice! When done put rocks back in the rock pile and let’s mosey.
Mosey over to the football field and it is time for some stairway to heaven!
Keep your partners!
Round 1
Each team needs to complete 100 dips combine. P1 runs up the stairs x 2 while P2 starts with the dips. Flapjack until reaching the 100 total dips. Plank when done.
Same idea for the next two rounds.
Round 2: 100 Combine squats
Round 3: 100 Combine LBC’s
Mosey over to the football field for a brief Mary session:
OYO:
20 Freddie Mercury’s
20 Flutters
Mosey over to the opposite side of the school for some pain stations. Oh wait great idea let’s all bear crawl up the ramp! At this point I believe it was Big Trade who very nicely said “I don’t like you right now”
Plank when complete and then some added Mary by Countertop.
We now continued the tour to the opposite side of the school to finally get to those pain stations:
OYO:
20 Step ups or jump ups
20 Burpees
1 Rail Slide
Plank when complete.
Finally stop on the tour and a big thank you goes to Sun Vally Middle School for leaving some cones out for some suicides! But wait let’s start with 10 merkins OYO first. Idea for the suicides is up 2 back 1 Plank when done.
Mosey back to shovel flag where Horsehead lead us in the Merkin Wave x2 to end the day!
Thank you to Horsehead for taking us out!
It was a great honor leading the PAX out there in the gloom for my first hour Q! It was nice to be out there with you men after a being out for a while. Great job done by all and I hope that I worked you men hard. We were missing some guys due to other commitments! Glass Joe hope you enjoyed your anniversary getaway and hope to see you soon brother! Hairband I would say the say but I saw you that day but missed you out there as well. Of course big shout out to Donut Hole we miss you and are praying for your safe return home can’t wait to stand side by side with you in the gloom!
If i left anything out please comment below!
Thanks Again and maybe next time I will try and plan an hour in the rain!
Aye