Author Archive Mermaid

Centurion FAMRAP

PAX: Brilleaux, Lorax, Champagne, Thunder Road, Mr. Magoo, Snuka, Bout Time, Fallout, Tagalong, Lambeau, Mermaid

11 men posted for a Centurion FAMRAP. YHC put out a preblast that is below. Disclaimer given during the initial mosey to make sure of 0530 start. Couple of the crew pulled in at the buzzer. Off we went.

A couple of weeks ago, A51 Nantan, Alf, brought a taste of WAMRAP (Wednesday As Many Reps As Possible) to Centurion. It was brutal. A swift kick in the teeth. Just what the men of Centurion needed. Margo, Centurion co-site Q with YHC, has requested that this be a monthly occurrence at Centurion. At least in November, when he has the Cerberus Q tomorrow, and will not be in attendance. We will do a warm up mosey, COP, and then run a modified Redemption Loop for approximately 35 minutes. It will go like this:

Start at Level 4, Stairwell 1 (closest to the Tartarus entrance)

20 Jump Squat

Descend stairs to ground. 5 Burpees. AYG clockwise around the football field. Stop at Scoreboard (far left corner from Start). 5 Burpees. Continue AYG around field to Visitor Entrance (2nd Entrance on your left).

20 Merkins. Bear Crawl to the crosswalk. AYG up Stairwell 1.

Repeat as many reps as possible. Stay to the right on stairs. Men will be going up and down. 

So the above preblast was the plan. We got through 5 loops before the traffic picked up on campus. There must have been a field trip or something. A bus pulled in, students, staff, even the garbage truck. All cruising through the thoroughfare between Tartarus and the football field, which happened to be part of our loop. Q called for a stop at the end of the 5th loop. Quick Mary to regroup.

Continue with FAMRAP theme.

Start at Stairwell 1 Level 4. 20 Jump Squat. AYG to Stairwell 2. 10 Heels to Heaven. Descend to ground. 5 Burpees. AYG to Stairwell 1 up to Level 4. Repeat until 0614. Mosey back to launch. We got 4 of these in.



Fallout had the prototype Garmin GPS tracker on his wrist. He called it a great triathalon watch. Tagalong referenced Back to the Future. Sure enough, on the ride home, saw a kid on a hoverboard cruising down Carmel. Shit you not, really happened. Couldn’t figure out what the kid was riding until I got close. Marty McFly shit there. Must be a sign that it is time to introduce my 2.0’s to the cinematic genius of that movie. Guarantee my son will want a Delorean after watching. He’s into cars right now. Probably will be putting the hoverboard on the Christmas list if I had to guess. We’ll see. Keep you posted on that.

Magoo had on his signature hi-vis warm-up jacket, complimented with pants. The rest of us had on shorts and t-shirts. Just saying.

Simple plan this morning. You really can’t go wrong with an AMRAP. Get that heart rate up and spend some quality time in the pain cave. Solid crew getting after it. Missed our co-site Q, Margo. He was over at Cerberus on Q. Sure he put a good one together for those men. Time for a garbage pickup at Catholic. The deck was littered.

Thanks to Thunder Road for the takeout.


Vagabond is Saturday. Awesome CSAUP opportunity. Preblast HERE

Veteran’s Day Convergence on Monday 11/11 at South Charlotte Middle School. Thunder Road and Hopper on Q.

Preblast: Centurion FAMRAP

A couple of weeks ago, A51 Nantan, Alf, brought a taste of WAMRAP (Wednesday As Many Reps As Possible) to Centurion. It was brutal. A swift kick in the teeth. Just what the men of Centurion needed. Margo, Centurion co-site Q with YHC, has requested that this be a monthly occurrence at Centurion. At least in November, when he has the Cerberus Q tomorrow, and will not be in attendance. We will do a warm up mosey, COP, and then run a modified Redemption Loop for approximately 35 minutes. It will go like this:

Start at Level 4, Stairwell 1 (closest to the Cerberus entrance)

20 Jump Squat

Descend stairs to ground. 5 Burpees. AYG clockwise around the football field. Stop at Scoreboard (far left corner from Start). 5 Burpees. Continue AYG around field to Visitor Entrance (2nd Entrance on your left).

20 Merkins. Bear Crawl to the crosswalk. AYG up Stairwell 1.

Repeat as many reps as possible. Stay to the right on stairs. Men will be going up and down.

The Irony

25ish pax rolled into the OrthoCarolina lot for the weekly workout known as Bagpipe. The irony is, I have parked here several times during the daylight hours for various ailments. They ought to leave coupons under our windshields. Big group got disclaimed and off we went.


Mosey up the road with no name over to Conlan to pick up a straggler. Down Conlan to Brixham Hill. Left and cross over the lot in front of Ballantyne 1. Circle up.

SSH x 20 IC

IW x 15 IC

Mountain Climber x 15 IC

Merkin x 15 IC

Peter Parker x 15 IC

Mosey down to Loch Ness and around to Ballantyne 2.

5 Hand-Release Box Jump Burpees/10 Derkin/15 Dips

Run around Loch Ness with 3 stops. Do the above set at the patios for 1 and 2. Stop at Exercise Trail corner for 20 Heels to Heaven/20 Jump Squat. Ran through that twice with Mary to regroup after each loop.

Mosey over to Lance building lot. AYG to the bridge. Burp-n-Merk at the top. Burpee 1 with 1 merkin. Burpee 2 with 2 merkin. Up to 10. Mosey back down to Lance lot.

Plank-o-rama: RAH/RLH/Swap/6 inches/RLH/LLH/Plank Jack x 10 IC/Low plank alternating leg lifts x 10 IC

Mosey down Ballantyne Corporate. Left onto exercise trail. Continue back to Loch Ness loop.

People’s Chair. Air press x 30 IC

Mosey back up to Conlan and past the old launch lot. Right onto the street with no name and back to new launch lot.

Rosalita x 15 IC/Civilian Count Merkin Sets to 10: Regular/Wide/Diamond. Flutter x 20 IC. Done.



Thanks to Cooter 2 for the invite to Q at Bagpipe. Big group of about 25 with 1 FNG, brought out by Rubbermaid, who is a UCo F3er, primarily. QIC had to leave before COT. Early meeting this morning and kids to get to school. Wondering what name our FNG received. Strong crew out this morning ready to lay down some work. Well done men. My apologies for no pax list.

Calm Your T!ts

13 men drove in and one man pushed himself a little harder with a vigorous run in. Well done Haze. Thorough disclaimer given to the group that included encouragement to push hard for 45 minutes, AKA, 4% of your day.

Tags not working well this AM

Real PAX list: Snuka, Bout Time, Man Tooth, HIPAA, Brilleaux, Way, Spackles, Clover, Marge, Puddin Pop, Champagne, Purple Haze, Lorax, Mermaid


Mosey out Entrance 3 and cross Rae to South County Library. Circle up

COP: IW x 15/Squat x 15/MC x 15/Peter Parker x 15/Merkin x 10/Flutter x 20

T-claps to Champagne for counting. Pretty sure he was the only one. Spackler and Puddin were talking away, intermittently paying attention to the workout and the QIC.

Line up for Repeats. 3 Speed Bumps and one Tree at the end of the loop around the parking lot. Stop at each of these 4 for 15 reps: Merkin/Heels to Heaven/AYG with no exercises/Squats. Plank-o-rama between each repeat.

Mosey up Entrance 3. Quick trip down and back up North Face. Marge is site FNG and needed a thorough tour. Continue mosey through campus to Entrance 2 Rock Pile. Lifting Rock.

Curl x 10/Press x 10/Tri Ext x 10. Repeat. One lap around turnaround. Bear Crawl between One Way signs.

Repeat Rock Set x 3. One lap around turnaround with rock over head. Drop rocks.

Indian Run back to launch.

Mary/Plank combo to 0615.



Spackler is responsible for the title. This was his response to Haze running in this morning.

Kotters to Champagne after 3 weeks away from F3. Glad to have him back.

Kotters to HIPAA. The man came down from the mountains.

Welcome to Marge, site FNG. Glad to have Bout Time join us, he might have been site FNG as well.

Spackler was crushing the repeats. Until he wasn’t. After the AYG he told the crew he was needing to get out some mumblechatter and would join the back of the group. When asked by the Q if he was getting tired, he responded, “I just crushed you on that AYG. Was waiting for you to catch up.”

Haze left the Q alone this week. He was relentless on Lorax last week. Probably because it involved counting and both are CPA’s.

The group mostly stayed together and appeared to work hard today. Way demonstrated solid form all morning. Clover and Brilleaux as well. Snuka cannot fully extend his legs for flutter kicks. Haze did not leave that one alone. At least we know why now. Puddin Pop may or may not have blown ass. Someone did during the Mary/Plank at the end. Silent but deadly.

T-claps to Brilleaux for the takeout prayer. Sign up to Q a workout at Anvil. See below for the SUG. Keep EH’ing men around you.

The Up and Up

Hops and Margo were there when I arrived, as was Messi, Margo 2.0 (13). Hops had HC’d yesterday. Shovel flag was flying, thanks to Margo. Scabby and Bout Time ran in. Disclaimer given to the 13 men present and off we go.


Mosey up the ramps of Tartarus, through the stank in the air. It got worse the higher we got. Up to level 4


IW/Squat/MC/Merkin/Peter Parker all x10 IC.

Flutter x 60 IC

Mosey down Stairwell 1 to ground level.

AYG up to level 4. 5 Burpees/10 Donkey Kicks. Descend. 20 Merkin/20 Heels to Heaven. Plank-o-rama.

Repeat at Stairwell 2 and Stairwell 3.

Mosey up through campus and over to the rock pile on McMahon. Grab lifting rock.

Rock Set. All to 10 in civilian cadence. Do not drop rock.

Curl/Press/Tri-extension/Thruster/Curl/Press/Tri-Ext/Thruster/Curl/Press/Tri-extension. Drop rock.

Mosey back over to campus. Stairwell 1. Partner up.

Partner Stacks.

Partner 1 to level 4 and back down. 10 CDD’s at level 4 after round 1.

200 Squats/100 Merkins

Mosey to launch lot. Finish up with Mary.



Been 2 weeks since my last post. Knew this one was gonna hurt, no matter what we did. Lots of stairs. Feeling it. Glad to get back out. Now off to the beach for a week. Should do wonders for my fitness.

Chelms left early a few times. Messi, at 13, wanted to run faster than the Q. Sorry buddy, didn’t have much more speed this morning. Solid work out there. Nice to have Bout Time join us. Good to meet Maurice and learn that he and Haze went to the same high school and graduated around the same time.

Guys all worked hard. It was a sweaty one. Was slightly concerned about spilling merlot until I got used to the smell. Pretty bad this morning.

Ranger PFT at Centurion

Written by Mermaid on behalf of Lorax

Smaller crew of 7 at the ready in the lot when a super-sized Chevy Tahoe rolls in. Clown car? Nope. One man. Crotch Rocket. Lorax disclaimed the group and we circled up where we stood.



IW x 10 IC

Merkin x 15 IC

MC x 15 IC

QIC gave command for the Centurion mile (modified). Rather than end at the top of Tartarus, go around football field and back to where we stood.

2 minutes push-ups (42 is minimum passing)

2 minutes WWII sit-ups (53 is minimum)

Centurion Mile. OG route up short ramps to end at top of Tartarus.

People’s Chair. 50 Air Press. Descend stairwell 1 to ground. Mosey over to the benches in the middle of campus.

Dora 1-2-3

Partner up. Partner 1 goes up ramp and mosey back while Partner 2 does called exercise. Swap it out until the target number is hit.

  1. 100 Step Up 2. 200 Dips 3. 300 Squats

Ascension to top of ramp rotated through: Bear Crawl/Lunge Walk/Crab Walk/Burpee Broad Jump

Mosey back to launch. Flutter x 30. Done



Nice to have a smaller group. I know a few regulars are vacationing. Safe travels to them. Enjoy the time with family.

Really nice to have Crotch Rocket roll in at 0529. He was planning on another workout, but found his way to Centurion via wrong turn. Glad he joined us. He is the man behind F3 Expansion efforts. When you go to another city and join a workout, he had a big hand in that effort. 7 years of service in that role. T-claps, brother.

The Ranger PFT workout was a great idea from our Q, Lorax. Ranger is a 21 year old young man who started posting in the Spring to get ready for his own PT test. Last Friday was his last F3 workout for a while. Best wishes to him.

Solid work today men. Great way to start the day. Thanks to CR for the takeout prayer.


Tags not working right. 16 pax

PAX: Bucky, Chipotle, Big Tuna, Swine Flu, Loogie, Boitano, War Eagle, Patent Pending, Escobar, Teleporter, Boss Hog, Olaf, Teddy, Ranger, Billy Goat, Mermaid

War Eagle for a pre-run. Had some reflective gear on, always good to see. Rest of us slackers showed up close to game time. Disclaimer given and off we go.


Mosey past the theatre and into the adjacent lot. Circle Up.


IW x 15 IC

SSH x 15 IC

MC x 15 IC

Merkin x 10 IC

Alt Shoulder Tap x 10 IC

Alt Hip Slap x 10 IC

Low Slow Squat x 15 IC

5 Hand-Release Burpees OYO

Mosey up to Elm and take a right. Left onto Murderhorn. Mosey down the hill to the pool area. Stop at the rock pile. Grab a lifting rock to be proud of.

Rock Set

15 Curl/10 Thruster/5 Rockees/Hold rock overhead and walk up gravel path 75 feet and back down.

AYG up the hill to the 1st light. 10 Merkin. 10 Jump Squat. Down hill to rocks.

Repeat x 3


Rapid Fire Rock Set

All exercises to 10 civilian cadence. Rock does not touch ground.

Tri Ext/Goblet Squat/Curl/Overhead Press/Tri Ext/Goblet Squat/Curl/Overhead Press. Hold Rock over head. 4 ten counts. Return Rock to pile.

Mosey up Murdehorn. Stop at 1st stoplight. Continue mosey up to the top with stops at each stop light. 20 merkins. Chair plank at top to regroup. Continue mosey to launch lot.

Mary-Dolly x 20 IC/Rosalita x 20 IC/High Flutter x 20 IC

AYG up the parking lot hill. Back down. 5 H-R Burpees.



That was 3% of your day. I feel pretty good about that 3%. Hope the rest of the PAX do as well. Solid work today men.

Kotters to Big Tuna and Chipotle. Been a while men. Glad to see you this morning. Also, not sure when I saw Escobar last, always a pleasure.

Thanks to War Eagle for the invite. Don’t get over this way very often. Great AO.

Met Ranger last week at Centurion. Good to see him back out. Keep on posting.


Church on the Street-once a month South Charlotte sends 5 or so PAX and older 2.0’s to help out with this ministry. Strawberry is your contact.

Beer Mile this Friday. Gummy is contact and will disclose secret details regarding time and location.

Needed That

Tags not working right: Area 51/Anvil

Pax: Clover, Limey, Flo Jo, Lorax, Brilleaux, Brushback, Hammer, Hannibal, Snuka, Mermaid

Thin Mint put a request for substi-Q on the Slack on Monday. YHC hadn’t Q’d in over a month so gladly covered this one up for the SOB Nan’tan. 9 guys rolled in, most unaware of the Q change. Disclaimer given and off we go.


Cross-campus mosey to warm the legs up. Circle up in lot nearest 51


All to 15 IC: SSH, Mountain Climber, Peter Parker, Merkin, Low Slow Squat

Mosey over to Ent 2 Rock Pile and grab lifting rock

Rock Set: 10 Curl/10 Thruster/10 Tri Ext

Run up and around the Ent 2 drop off and back to rocks. Repeat x4.

Rapid Fire Rock Set

Continuous rock exercises to 10 in civilian cadence. Rock stay in hand throughout. Overhead press/Curl/Goblet Squat/Overhead press/Curl/Goblet Squat/Tri Ext/Overhead Press/Goblet Squat/Curl/Overhead Press/Tri Ext/Overhead Press/Curl

Put rock over head. Brisk walk up Ent 2 around the island and back to pile. Drop rock.

Mosey to Hot Box

Bench Set: 10 Jump Up/15 Dip/15 Derkin

Run to street light. 5 Burpees. Back to Hot Box. Repeat x 2.

Mary to regroup

Mosey to Avenue of Trees

Down and back. 5 Merkin at each tree on way down. Mosey back.

Flutter x 20/Dolly x 20

Mosey past launch lot down to pond and up North Face. Back to launch

Plank-o-rama: RAH/RLH/10 Count/Swap Left/Low Plank/Alt Leg Lift x 10 IC/Elbow-hold for 40 seconds. Done



Did a 13.1 mile ruck Monday with Haze, IH, Geraldo, and Alf. Was hurting yesterday with some lingering soreness today. Long way to go with weight on your back. Needed to hit the upper body. Hence the rock work.

Lorax and Clover had dueling shirts on, UNC/Duke. They aggressively squared off prior to launch. It was weird, but I’ve been down here long enough to kind of understand it.

Told the fellas that Thin Mint gave me the plan today. Not true, but fairly certain they suspected that. Truth is, didn’t have a plan until halfway through the mosey. Busy last night and fell asleep before I had a chance to put something together.

That was a good bit of rock work. No complaining from the men and it looked to me like all reps were completed. Well done.

Hit most of the campus today and upper body heavy. Can thank the Monday ruck for getting swole today. It is pool season.

Brilleaux and Lorax battled for the lead mostly with Hammer and Snuka up there as well. Whole crew got after it. Kotters to Hannibal, at least at Anvil. Good to see you out there brother.

Pretty tired and beat up this morning with that ruck and not enough sleep. Feel so much better after working out and the fellowship with you guys. I needed that. Hope you all got your money’s worth. Always an honor and a pleasure to lead the fine men of Anvil.


Beer Mile-hit Gummy

Paintball 06/08. SOB v A51. Right now it is 2 v 2. Pop Tart is your guy on this one.

F3 Dads starts this weekend. Francis Beatty Park. Lex Luther is the man on that.

Hard to Handle

8 men joined QIC for a 60-minute Rock Zero heavy workout. Gummy and Alf HC’d last night and site-Q Hoover as well. Glad to see the rest of the crew ready to put in some work. Disclaimer given and off we went.


Mosey out of the launch lot to the several adjacent lots of the vast Calvary AO. Circle up three or four lots down.


Merkin x 15 IC

MC x 10 IC

Peter Parker x 10 IC

Low Slow Squat x 10 IC

Mosey across campus to the Rock Pile. Grab a solid lifting rock. Mosey to lot 1 closest to 51. Line up.


10 Curl/10 Press/10 Tri Extension. Run 3/4 length of lot to last overhead light. Turn around and run back. 9 Curl/10 Press/10 Tri Extension. Run. 8, 7, 6…1.

Mary. Flutter x 50 IC. Dolly x 30 IC

Pick up your rock.

Rapid Fire Rock Set

All exercises to 10. Civilian cadence. Curl/Squat/Press/Curl/Squat/Press/Press/Squat/Curl/Curl/Press/Squat/Curl/Squat/Press/Hold over head/10 counts

Bring rocks back to pile. Mosey to Hot Box.

Bench Set: 10 Jump Up/15 Dip/15 Derkin.

Run to light post in parking lot. 5 H-R Burpees. Run Back. Repeato until Q calls it. 4-5 reps.


Burp N Merk

Burpee with 1 merkin. Burpee with 2 merkin. Up to 10 merkin.

People’s Chair. Knee taps x 33 IC. Air press x 55 IC

Mosey across cmapus to top of Entrance 4 lot.


AYG to launch



Posted Centurion yesterday exactly 2 weeks since last post. That one hurt. So did this one. Nice to have time off but tough getting back after it.

Alf was absolutely crushing it this morning. He gave a few shameless plugs for WAMRAP. 45 minutes of redline. Can’t wait to try it.

This crew put in a solid 60 minutes of work. Thankful for the fellowship this morning. Great way to start a weekend.

Almost forgot, Runstopper had tights on. and a long sleeve shirt with a t-shirt over that, with a hoodie over that. Attire elicited commentary.

Title comes from text correspondence with Purell. He told me he would see me Saturday a few days ago, then said he was going to smartsack last night. Needed some rest. No doubt about that. I think he Q’s about every other time he posts. Anyway, cracked me up when he texted the following: “Can’t handle your kind of beatdown that’s for sure.” I don’t often laugh out loud, but I did when I read that.


Beer Mile-ask Gummy

F3 Beer Release. Wednesday at Stumptown in Matthews


PAX list never works right with TAGS. Missing: Escargot, Brilleaux, Titan, Champagne

12 men joined QIC for another installment of Centurion. Hops snuck quietly past the sleeping dog and backed in like a pro. Haze still made fun of him. Time to get down to business. Disclaimer given.


Mosey up Little. Right on McMahon. Cut through behind the bank and up to plaza at Carmel/51. Circle up.


Mountain Climber x 15 IC

Peter Parker x 15 IC

Merkin x 10 IC

LOW SLOW Squat x 15 IC

Werkin x 10 IC

Mosey over to the stairs. Partner up.

Partner Stacks

Partner 1 does a lap at plaza. Run up to second floor, length of plaza, and down stairs back to P1. P2 does called exercise. Continue to target number.

  1. 200 Squats
  2. 100 Merkins

Mary to regroup.

Mosey back down 51 onto campus to the base of Tartarus between Stairwell 1 and 2.


Start at ground level. Run up Stairwell 1 to level 4 and over to Stairwell 2. Stop halfway. 6 Burpees. Descend Stairwell 2 to launch spot. 6 Heels to Heaven. 6 repetitions.


AYG up Stairwell 1 to level 4.

People’s Chair. 50 Shoulder Press IC

Mosey down the ramps to launch lot.

Dolly x 30 IC



Even though Alf was not present, he dictated part of COP. The Mountain Climbers and Peter Parkers were essential to stretch out the hammies from Anvil on Wednesday. Thanks for that.

Titan changed his plans to post Centurion after visiting Twitter. He EH’d me 6 years ago. Thankful for that and the chance to workout together. He was out front. After pre-run and doing squats while waiting for the workout to begin. Dude gets after it.

Chelms was true to his Twitter word. He posted after tweeting he was 100% HC. Strong work today, as usual. Haze poked at form once that YHC saw. Solid response in the moment.

Speaking of Haze, consistent chatter. He sniffed out the set at Tartarus, but was not quite right. Yes, YHC is aware that the Triple Nickel is overplayed. Simple and effective. Tack on a rep you get the 666, another form of the Beast. The Chinese favor this number and equate it to something like simple and easy. Perfect for the 666 set today. Oh, and no low plank jacks today.

Champagne posted even though he pulled something in his hip. Brilleaux was doing his best to keep pace with Titan. Snuka continues to amaze with his speed. Flutter form, not so much, however. Escargot getting faster and stronger with consistent posts. Brushback in the house and working hard. Uncle Phil rolled in at the start buzzer, maybe a little after. Thunder Road steadily getting work done. Cheddar posted Centurion for the first time in a while. Didn’t get a chance to talk to him today, unfortunately. Glad he joined us.

6 years of F3. Not sure how many posts. 134 Q’s. First post was 4/13/2013. Dora on Q. Byron’s Birthday Bash was the name of the workout. Kicked me in the teeth. Wasn’t sure I’d be back. Wasn’t much of a runner and the number of squats was excessive. Was sore for a week. Made it back, thankfully. Appreciate the friendship and support, men. T-claps to Hops for the takeout.


General Hospital will be at Centurion next week 4/19. Paper Jam on Q. Walking, core, mary for those on IR.

Runstopper on Q next week.

4/17 Death Valley/Anvil convergence at Calvary 0530. Gummy on Q

Mountain Goat has Benny on Q next Friday. He will run the Mermaid Challenge. Start at South Charlotte Middle. Run south on 51 to CCHS. Goal is level 4 of parking deck. Return. 60 minutes. Did it once in 59 minutes. 7.5 miles at 7:45 pace, to give an idea what it takes.

Keep praying for Red Rocks. He is making progress. Long road ahead.