Iron Sharpens Iron: Redemption

  • When:11/06/2015
  • QIC: Mermaid
  • The PAX: Cane, Outback, Frehley's Comet (R), Headhunter, Cheddar, Gummy, Morning After, Snowflake (R), Jamboree, Chelms (R), Gerber, Abacus, Margo (Run in), Scabby (Run in), Tuck, Utah, Bout Time (Kotters), Madame Tussauds, Paper Jam, FNG-Mildew, Lambeau, Hops, Turnpike, Rip Curl (R)

Iron Sharpens Iron: Redemption

YHC’s last Q at Centurion was 9/25/2015.  We utilized BLIMPS.  Chelms called YHC out and stated clearly via tweet that BLIMPS was no Bermuda Triangle.  A sharpening tool utilized by the veteran site-Q. Challenge accepted.  This workout is the first that YHC has pre-run since the VQ at Day Zero with Tiger Rag as co-Q.  Ran this one with Dory and Sacagawea a few weeks before the Mud Run and stopped by CCHS yesterday to firm up the details.  25 pax and 1 FNG set out to complete the Redemption workout.  It shook out as follows:

Mosey out of the lot and up Little Ave.  Right on McMahon.  Right on 51.  Right back onto campus to the parking deck.  Continue up to the top using short ramps.


SSH x 10 IC

Merkin x 10 IC.  Drop from high to low plank (elbows)

Alternating Leg Raises x 15 IC.  Back to high plank.

MC x 15 IC

Redemption Set

Start from the top of deck at Level 4 on side nearest main building.

10 Squat

Descend stairs to street level.  5 Burpees.  Run left around the perimeter of the football field.

Stop at far corner.  5 Burpees.  Continue around perimeter.  Stop at Cougar entrance to football field.

20 merkins.  Bear crawl from Cougar entrance to crosswalk (approx 50 feet).  Continue into parking deck.

AYG to launch point at level 4.  Full decks rather than half-deck option.  Repeat x 2.  Approx 2 mile total.

Mary to regroup: Flutter x 15 IC/LBC x 15.  Plank-o-rama with 10 count holds: RAH/RLH/swap/6 inches/RLH/LLH.  Smurf Jack x 15.  Mosey to the lowest level of deck.

Plank Start Sprints

Start in various plank positions.  AYG to specified point at GO.

1: Half deck

2: Half deck

3: Full level

4: Full level

5: To the top where we launched the previous set.

YHC took opportunities in plank to share information about F3 with our FNG and the rest of the pax.  F3 is Fitness, Fellowship, and Faith.  Snowflake, upon request, shared the F3 vision: to invigorate male leadership in the community through small workout groups.  Forced to mention accountability when one of our pax took the stairs rather than run the 3rd sprint.

Mary at level 4: Dolly x 15 IC/Hold/Protractor/Freddie Mercury x 15 IC.

Merkin x 20 IC

Run down stairs of deck and back to launch lot for COT


T-claps to Chelms for issuing the challenge that inspired today’s workout.  Iron sharpens iron as one man sharpens another.  T-claps to our FNG, Mildew, great to have you join us today and YHC is certain he will be back.  T-claps to Headhunter for coming back out after his first post Wednesday at Anvil for a Lobsta Roll beatdown.  Awesome to have Gummy come out and support his 2nd post.  And it is awesome to have Gummy’s humor accompany him to the workout.  As we ran past the assisted living facility on Little Avenue, Gummy asked Chelms when he was moving in.  Chatter then moved to amenities within the vicinity and how nice life will be in the elder years.  Too many pax to call out for strong performance.  All worked hard and pushed through 45.  Garmin read 3.25 miles. T-claps to Hops for the takeout prayer.

Yesterday was YHC’s 39th birthday.  Reflected on how far I have come physically since starting F3 April 11, 2013 at Centurion. Truly thankful for that.  Even more thankful for the friends I have made and the time spent with men who inspire and invigorate me to be a better man.  Inspire me to do more for those around me. Thank you men of F3.  Iron sharpens iron as one man sharpens another.  Aye


Keep our F3 men on mission trips in your prayers.  2 groups out of the country right now.

Joe Davis Memorial Resolution Run.  01/09/2015.  5K and 10K options.  Information and registration found HERE

12/12/2015 A51 Christmas party.  Sardis Swim and Racquet Club.  Geraldo is Q.

Mentoring opportunity at AG Middle School.  Chelms can provide further information.  Thursday afternoons.  They need more men.

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9 Comments so far

TuckPosted on10:14 am - Nov 6, 2015

Happy Birthday Mermaid

Chelms aka TatertotPosted on10:20 am - Nov 6, 2015

That was slightly harder than BLIMPS (more #firewood) and stole some of the thunder I had planned for my next Q (if it ever happens – great to have so many men stepping up and taking the Q – Tuck up next). I’ll have to step up my game to top this one as it pushed all the PAX while keeping us together (like Bermuda Quadrangle – had to get that in).

Gummy should think twice about making fun of my age given the finishing order in the circuit work. He might need assisted living before me (maybe even this morning).

    GummyPosted on12:38 pm - Nov 6, 2015

    Please. Over three laps, you did half a burpee and 2 merkins total.

    I have to keep checking on Headhunter today – his head was on his desk earlier this morning. Tough workout for a second post.

    Great stuff, Mermaid. I was toast.

SnowflakePosted on12:24 pm - Nov 6, 2015

Happy Birthday Mermaid!
Like the Q himself, this workout was quiet on the outside, and all business. My arms have as much fire left as day-old birthday candles.

BoutTimePosted on6:06 pm - Nov 6, 2015

Not the ease back in I was looking for, but the workout I needed. Solid Mermaid. I’ve been out so long I forgot Centurion is running workout…oh wait #suckingwind

AbacusPosted on7:54 pm - Nov 6, 2015

Another solid lead Mermaid, as is expected whenever you Q. The trek up the parking deck combined with the lap around the stadium made for an awful circuit x 3. Had 2nd thoughts about the pre-workout loop through the deck with Chelms, Snowflake & Jamboree, but did it anyway.

MermaidPosted on9:19 pm - Nov 6, 2015

Abacus audit clearly identifies Q fail to give pre work cred to Chelms, Snowflake, Jambo, and auditor. Sorry men. You all crushed it today.

MermaidPosted on12:32 pm - Nov 11, 2015

Fairly certain you want to refer to Abacus as your younger brother Chelms

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