Author Archive Marvel

Morning at the Improv

Waaayyyyyyy back in June, YHC offered to serve as Base Camp Q on 9/10. Then 8-10 weeks passed by, memories started to get jumbled a bit, and YHC woke up at 0510am this morning thinking he might just turn off his alarm and skip the workout. He checked his email history *just in case* and found out he was actually on the schedule…WELP time to improvise!

Started off with a jog around the South CLT Middle School parking lot, then we circled up for warmups:

  • SSH x 20
  • IW x 15
  • Merkins x 10

We then moseyed down Strawberry Ln towards Piper Glen with 5x Merkins at each speed bump. Arriving at Rosecliff Dr, we started with a lil Triple Nickel:

  • run up hill, 5x Merkins
  • run down hill, 5x Squats
  • repeat 5x

After we added some bonus Mary courtesy of Asst Q #1 (Hannibal), we did a modified *moderate* version of Triple Nickel per request from the PAX:

  • run up hill, 5x CDD
  • run down hill, 5x lunges (each leg)
  • repeat 3x

Hannibal helped us put in some additional Mary work, then we moseyed back to South CLT Middle School with a wrinkle to the speed bump-merkin arrangement:

5x Merkins at 1st bump

double at each subsequent bump

We then moseyed to the other parking lot and did some partner work:

  • 1st partner – step ups / incline merkins / dips
  • 2nd partner – run a lap around the small parking lot
  • repeat 3x

Next up was a brief visit from Mr. Jack Webb (aka Asst Q #2: Fireman Ed). We made it to 6x Merkins and 24x Arm Raises before running out of time.

Finally, we moseyed back to the main parking lot for some bonus Mary:

  • H2H x20
  • Protractor (full circle participation)


The PAX kept a very solid pace today and showed no signs of a post-NFL opening weekend hangover, barely ever a need to pump the brakes and wait for the six. We tried to maintain a *moderate* pace all morning, added lots of 10-counts, etc…hopefully it worked out.

No announcements this morning…is the F3 Golf Tourney happening soon?

Enjoyed the chance to get back out there, brothers!

Murph Season Is Upon Us

20 men (including one brave 2.0) went on a field trip to Davie Park for a Murph-style beatdown.


Workout started 30 seconds early because Goonie’s watch is on Lombardi Time. The Q almost didn’t make it due to misplaced car keys, but fortunately rolled into the parking lot in the M’s minivan at 5:29am. After a quick disclaimer we got going with the warmup…

Burpees 10x OYO

SSH 20x

IW 20x

Mountain Climbers 10x

Merkins 5x


We then moseyed to Davie Park, stopping at every few light poles to knock out some squats until the six caught up. Upon arrival at the playground we partnered up for some work…

Partner #1 – runs lap from playground down to main park gate at bottom of hill

Partner #2 – MiniMurph w/ 5x Pullups (or Dips or modified Rows on the swings); 10x Merkins; 20x Squats…repeat until Partner #1 shows up, then flapjack

After three rounds of this, we added in LBCs (50x) to give the PAX a breather, then knocked out two more rounds before moseying back to South Charlotte Middle for 60 seconds of Mary.



Extensive chatter / sass from the PAX upon the Q’s arrival this morning, but everyone seemed to fall in line after the burpee ambush during warmups. Was pretty bummed to find out the new Davie Park playground has removed all the monkey bars…pull-up opportunities were few and far between but the PAX adapted well. The woods between South Charlotte Middle and Davie gave off a foul odor at a few spots, hopefully that doesn’t get worse or we might need to take a break from field trips until whatever just died has completely decomposed. Great to see a 2.0 in the gloom, Spidey crushed it out there.



Keep Transporter and his wife in your prayers

Pre-Memorial Day convergence on Saturday (5/26) at 7am at RockZero site

Memorial Day convergence on Monday (5/28) at Esplanade building in South Park: 630am workout followed by Patriot Festival 5k at 730am (M and 2.0 friendly), contact Little Mike for more details

Presidents Day Moderate Murph

9 men left their fartsacks on a quasi-holiday to put in work in the rain.

We started a few minutes late (much to Goonie’s chagrin), but made up for lost time:

SSH x 20

IW x 15

Merkin x 20

Squats x 20

Mosey to Pineville Matthews Rd, as the Q had plans for a Mini Murph workout at the Davie Park playground. Seeing how this will play out, Goonie asks the Q if he’s aware of the massive construction going on at Davie…turns out the Q was NOT aware. Faced with limited options, we audible to the SCMS baseball field bleachers, where we proceed with the Mini Murph

Supine Pullups x 10

Merkins x 20

Squats x 30

Repeat 5x

The PAX moseyed over to the big stairs and knocked out a triple nickel

Carolina Dry Dock x 5

Lunges x 5

Ended with some running work at the main parking lot.

Partner 1: running

Partner 2: mix of LBCs, H2H, Merkins, Squats



Great to be out there with the PAX today. The weather wasn’t ideal but we tried our best to stay off the group. TClaps to Strawberry for making the FNGs feel welcome, and Goonie for saving us a run to the Davie construction site.

Two FNGs this morning. Olde English is a former brewmaster so we had to give him a name that fits (only the finest in malt liquor). Pleats is from Ohio and a yuuuge Buckeyes fan so we figured he’d appreciate the Harbaugh khakis connection.



Prayers for Benny, he was hit by a car yesterday while running along Rea Rd. Injuries not life-threatening, but his leg was broken in two places and he’ll be having surgery at CMC Main either today or tomorrow.

BROlympics is this Saturday (Feb 24th). Great opportunity for 1st F / 2nd F, lots of different events.

Speed For Need starting up in a few weeks (March 3rd) with GoJenGo.

Church on the Street is first Sunday morning in March. Contact Strawberry for details.

Dodging Buses in the SCMS Parking Lot

19 men made efficient use of their time in the gloom to get bigger, stronger, and faster…even the first schoolbus of the day driving right through our workout couldn’t stop this group from finishing strong. Anyway we were off at 5:31am to put in some work:


Jog one lap around parking lot w/ high knees and buttkickers mixed in


Circle Up

  • SSH x 14
  • IW x 14


Mosey to Rosecliff Rd

  • 5 burpees at each speed bump along the way


Triple Nickel (Marvel modified)

  • 5 Jumpsquats at top of hill
  • 5 Carolina Dry Docks at bottom of hill
  • Repeat 3x


Mosey back to SCMS

  • 5 merkins at each speed bump along the way


Peoples Chair at the bathroom building

  • Three rounds with increasing number of arm raises (civilian count): 30, then 40, then 50


Mosey to baseball bleachers for circuit work

  • Round 1: 28 supine pull-ups, 28 incline merkins, 14 lunges (each leg)
  • Round 2: 28 merkins, 28 step-ups, 14 CDDs


Back to the parking lot for partner suicides

  • Round 1: partner 1 runs, partner 2 mix of wide arm and diamond merkins (flapjack)
  • Round 2: partner 1 runs, partner 2 squats (flapjack)
  • Round 3: partner 1 runs, partner 2 dolly


Circle up for mary

  • Heels To Heaven x 28
  • Rosalita x 14


5 burpees OYO



Felt kind of rusty at times given a long delay since my last Q but great to get after it this morning with the PAX. They were a forgiving bunch, even after I cut the triple nickel short (Fireman Ed can attest my flub was somewhat defensible) and almost got us all run over by a bus in the SCMS parking lot (thanks to Goonie for keeping his head on a swivel and getting everyone to safety).

Forgot to mention this at the end of the workout but using 28 and 14 for most of the exercises was in honor of my alma mater JMU and their dominant victory over Youngstown State in the FCS National Football Championship last month. Go DUUUUUUUUUUUUUUUUUUKES



Debbie’s House – Union County PAX helping out neighborhood kid who just lost his family (check F3 weekly email for more details)

May 13th Savage Race – obstacle race; sign up individually or in teams of 4

April 29th Richard Shelters Race – might be a 5k or 10k???