Author Archive Mermaid

Thank You Haggis. Job Well Done

34 men posted at the Vine for Bagpipe and Swift. 21 men followed YHC for the boot camp style Bagpipe beatdown.  The Swift guys were most likely running.  Here is what the 0530 group did:


Mosey over to the Premier parking deck (approx .75 mile).  Circle up inside the entrance.


Disclaimer given to PAX

SSH x 10 IC

IW x 10 IC

Mountain Climber x 10 IC (hold plank)

Merkin x 10 IC

Plank/6 inches/10-count

Merkin x 10 IC

Run and Burp

Run from bottom of deck up all the floors with a stop at each floor for 5 burpees OYO.  Plank-o-rama at the top to wait for six.


Sets to 10 IC (do not drop feet): Flutter/Hells to Heaven/Bicycle/Hold for two 10 counts

Mosey down to the ground level of parking deck.

Triple Nickel

Run up first incline (1/2 level).  5 Jump Squat.  Run back down.  5 HR merkin.  5 reps.

Plank to wait for six.  Merkin Set

Sets to 10 IC: Regular/Crucible/Offset Right/Offset Left

Mosey back toward the Vine launch lot with stops on the way to wait for the six.  Exercises done at stops: Smurf Jacks x 15 IC.  Imperial Squat Walker x 15 IC.  Plankorama

Circle up in launch.  90 seconds to spare.

Merkin x 25 IC


We covered approximately 2.5 miles today for the boot camp workout.  Hard for YHC to resist the pull of the parking decks of the AO, especially when we spent all our time at the lake last week with Madame T.  Soft Pretzel, Outback, Margo, Dear Abby, and several others pushing the pace today in the garage.  All PAX worked hard.  Welcome to our FNG, Super Freak.  He did a great job today.  Hard to believe it when he told the PAX his last name was Safreakis.  Made naming him easy.  Come on back out and join us in the gloom.  You will be glad you did.  Even better, tell all your friends and invite them out too.  T-claps to Outback who went after the six on the way back.

Speaking of Outback, he was named the new site Q, along with Soft Pretzel, at Bagpipe.  Excellent choices for AO leaders.  T-claps to Haggis who started this workout over 2 years ago.  Great job with the site.  All we had to do was look around at the 34 PAX today to see how well the AO has flourished under his leadership.  YHC also happy that the AO continues to have a leader with an accent.  YHC took group out in prayer.


Team Chepul Hill.  03/21/2015 5K/10K race to raise money for brain cancer research.  Abacus and Chelms’ brother Bill is suffering from brain cancer and has fought hard for a long time.  Join them to raise money and awareness.  See weekly email for link for sign up.

Lucky Seven

Shovel flag planted firmly by Cane.  7 strong men determined that the weather forecast would not keep them from getting better at Anvil.  Weather was a non-factor.  No disclaimer needed for this veteran crew.  Off we went into the gloom.


Mosey from launch lot between CDC and sanctuary around the front of the sanctuary to the field by entrance 3 off Rae Rd.


SSH x 10 IC

IW x 10 IC

Mountain Climber x 10 IC

Alternating Shoulder Taps x 15 IC

Merkin x 15 IC

Short mosey down to the base of North Face

Jacob’s Ladder

7 trips up North Face with increasing number of Double Merkin Burpees at the top.  Started with 1 and increased by 1 each trip up to 7.  Plank at top to wait for six.

Mosey to parking lot between Main Galleria Entrance and launch lot.


Exercises to 10 IC: Flutter/Dolly/Heels to Heaven/LBC/Rosalita/Hold

Protractor with three 10 counts at 6 inches/45/6 inches

Merkin x 20 IC

Mosey to base of hill at soccer fields.

Triple Nickel

Run to top of hill.  5 Crucible Merkin.  Run to bottom.  5 Squats.  5 reps

When finished with Triple Nickel take one full lap around CHAMP fields perimeter to the pavilion and complete Bench Set: 15 step-up/15 dip/15 derkin.  Take immediate seat in People’s Chair upon completion.  10 count from each PAX when all assumed position.

Mosey to rock pile and grab an exercise rock.

Rapid Fire Rock Set

Exercises to 15 in civilian cadence count: Curl/Tri Extension/Press/Overhead hold with two 10 counts.  2 repetitions.  Drop rock.  Merkin x 15 IC.

Mosey to far side of launch lot.  Line up.

Short Rest Sprints

AYG across parking lot x 8

Wheel of Merkin after sprint #4.  At curb, 15 incline merkin.  Rotate 90.  15 offset right merkin.  Rotate 90.  15 derkin.  Rotate 90.  15 offset left merkin.  Offset with one hand on curb.

Complete last 4 sprints to end at shovel flag for BOM.


Weather forecast was wrong.  Perfect conditions for the work we do at Anvil.  Small, but powerful crew took to getting through YHC’s weinke.  Jacob’s Ladder at North Face got the heart rate up.  Boutique and Margo pushing hard and leading the way on this set.  Strong work by all to stay close together and push each other.  Lots of sharpening today at Anvil.  Triple Nickel/Lap/Bench Set/People’s Chair was a good combo.  PAX continued to push each other through this set.  Rapid Rock Sets seem to find a way into most of YHC’s workouts.  Overhead holds with double 10 counts were felt by all and reminded YHC of a scene in Unbroken.  Sprints to end the workout done in attempt to empty some gas tanks.  Would have needed another 45 minutes with this group.  Very strong work by all today.  Thank you for pushing YHC and one another men.  Thank you to Young Love for a very meaningful takeout prayer.  Truly a pleasure and privilege to lead a fine group of men through this workout.


Blue Ridge Relay.  If you are interested see the pre-blast email sent out by Turkey Leg and express your interest to him directly.  It is a great opportunity for 1st F and 2nd F.

Hoskins Park Ministry volunteer opportunity 01/24/2015.  Iron Horse looking for 20-30 HC’s to help scrape paint off a house being rehabilitated to house 5 homeless men in Charlotte.  9:30 to 3:00.  Get in touch with IH if you can help.

Team Chepul Hill.  03/21/2015 10K/5K/1 mile fun run to raise money for brain cancer research.  See preblast, weekly email, and tweets from Chelms aka Tater Tot for more information.

Udder Over Here With You Guys?

16 men were pleasantly surprised by the balmy conditions of the morning in comparison to the previous morning and the forecast.  With VSF flying the veteran crew took off.


Mosey up Little to McMahon by Wells Fargo down to the crosswalk in front of the campus.  Cross over 51 to the plaza and around Jack in the Box drive thru lane to empty lot.


SSH x 10 IC

Smurf Jack x 10 IC

Imperial Walker x 10 IC

Imperial Squat Walker x 10 IC

Merkin x 20 IC

Fast mosey to base of Palatine Hill.  Plank to wait for six.  Right leg high/Left Leg High.  Follow Q up and over Palatine and make loop through parking lot to start (1 lap) to establish route.

Up and Over Laps with Burpee Ladder

5 Burpee and complete lap/10 Burpee complete lap/15 Burpee complete lap

Plank-o-rama to wait for six

Mary with a touch of Merkin

Heels to Heaven x 20 IC/Hold/Dolly x 20 IC/Hold/Protractor with three 10 counts/Merkin x 25 IC

Mosey back to Jack in the Box parking lot near crosswalk.  SSH x 20 IC.

Cross over 51 to CCHS campus picnic area.

Bench Set

15 Incline Merkin/15 Dip/15 Derkin

10 Incline Merkin/10 Dip/10 Derkin

Mosey North on 51 and cut through Wells Fargo parking lot to follow route back the way we came past the launch lot to the farthest rock pile.  Grab an exercise rock.

Rock Set

Exercises to 15, no rest, civilian cadence: Curls/Press/Tri Extension/Curl/Press/Overhead hold with two 10 counts

Drop rocks and partner up.

Partner Run and Stack

Partner 1 runs up hill to the picnic area entrance and back while 2 does called exercise.  Flapjack to target number of cumulative reps.

Round 1: 150 LBC

Round 2: 50 Burpees

Plank-o-rama: RAH/LLH/Flapjack

Merkin x 20 IC

Mosey back to launch for COT


YHC almost ran into a gentleman and his dog on the way back down to the launch lot at 0615.  Pleasantries exchanged and continued on.  Said gentleman took an interest in our group and stood outside the circle while we did COT.  With a break in the announcements he asked, “Hey, Udder out here with you guys?  He said he would be out here working out this morning.”  We explained that he had a newborn at home and he appeared in the know.  Udder may have been preoccupied this morning. Congratulations to our brother Udder on the birth of his daughter.  Good intentions to get out thwarted, most likely, by the needs his baby, or a lack of sleep.  That is the first time YHC has seen someone try to track down an F3er at a workout.  Thought maybe we had a potential FNG on our hands.

Strong crew out today and hard work was completed by all.  Smurf Jacks and Imperial Squat Walkers drew some chatter.  Purple Haze asked YHC why he had looked at him while calling Smurf Jacks.  Unintentional, but, now that YHC ponders, may have been unconscious look for approval from the Sensei, as Haze was dubbed at Anvil Wednesday.  A fitting aka for Haze who has been a mentor to YHC and to many other F3 guys #leader.  Bout Time was Larry Bird on Palatine set with the PAX all displaying physical prowess and crushing this set.  More of the same as we moved through the AO.  Heavy on the burpees and merkins today as YHC tried to take the Joe Davis into consideration.  Hard to go easy on the run when the temps are semi-cold.  T-claps to Margo, Scabby, and Dear Abby who ran in and home from workout even though BOG offered them a lift home #strong.  Apologies to Abacus for the Q fail of skipping him in the name-o-rama.  Not enough O2 to the brain YHC supposes.  Great job out there today men.  A pleasure to lead a fine crew.  T-claps to Chelms aka Tater Tot for taking us out.


Joe Davis Memorial Run tomorrow 1/10/2015 in Baxter Village in Fort Mill, SC.  See website and twitter feeds for information on clown cars from Arbo and the Vine.  Bring cash to give to the coffeeteria fund or check the website for Paypal link.

03/21/2015 Team Chepul Hill will run in the 5K/10K/1 mile fun run to raise money for brain cancer research.  Look for preblast from Chelms next week on the website.

Iron Horse is looking for 20 to 30 HC’s to help scrape paint off a house that is being prepared to house 5 homeless men through Hoskins Park Ministry.  01/24/2015 from 9:30 to 3:30.  Volunteer what you can, it does not need to be all-day commitment.



Triple Stack and a Nickel

VSF planted.  6 for KB prior to the main event.  Weather conditions probably the best of the week.  PAX were ready to hit it hard at Centurion.  Disclaimer given.  Circled up where we stood.



SSH x 10 IC

Mountain Climber x 10 IC

Merkin x 10 IC

Short mosey to the north end of the parking lot.  Find a partner.

Partner Stack

Partner 1 does  a lap around the football field.  Partner 2 does called exercise.  Swap.  Keep a cumulative count to hit the target number per 2-man team.  Target=100 burpees.  Several pax did additional burpees to wait for six.  SSH x 15 IC.

Mosey through campus up to shopping center at 51 and Carmel.  Plank-o-rama.  Find your partner.

Partner Stack

Partner 1 does a lap at shopping center.  Run up stairs and across the 2nd level.  Down stairs and back to launch.  Partner 2 does called exercise.  Swap until target hit.  Target=200 merkins.


Mosey back toward CCHS and cross 51 at crosswalk.  SSH x 15 IC.  Continue mosey to Palatine Hill.  LBC x 20 IC.  Heels to Heaven x 20 IC.

Partner Stack

Partner 1 runs to top of Palatine and back down.  Partner 2 does called exercise.  Swap until target hit.  Target=60 Low Slow Squats.

Triple Nickel

Run to top of hill.  5 Jump Squat.  Run to bottom.  5 Jump Squat.  5 repetitions.

Mosey back to CCHS campus launch lot.  Line up.  AYG 100-yard sprint.  Squats OYO upon arrival.  AYG 100-yard sprint.  COT


Site-Q Chelms and YHC dressed in identical attire.  Good group for pre-KB today.  Great to have Titan join us.  Strong work today.  Always a pleasure brother.  Glad to see Snowflake, Dory, and Smash back in action at Centurion.  A few of the KB guys mentioned that it was a lot of shoulder work when 200 merkins were called after the burpees.  Checkpoint, Brushback, Chelms were Larry Bird on the Triple Nickel.  Brushback demonstrated some serious fast twitch on the sprints.  He was flying.  Bout time displaying physical prowess repeatedly at Centurion.  Glad to have you with us.  Margo back in action and crushing it after a short break.  Checkpoint gave T-claps to Brushback after sprints and mentioned he did not have much fast twitch left.  Titan quickly asked about his 1/2 marathon time for Thunder Road.  Impressive.  T-claps to Rip Curl, Steinbrenner, and Cadillac who pushed hard for 45.  Abacus, Hannibal, and  Boutique tore it up out there as usual.  We covered a lot of ground.  Great job today and a pleasure to lead a fine group of men in the gloom.  Snowflake took us out in BOM.  Thank you brother.


Sign up for the Joe Davis Memorial Run.  1/10/2015.  Check website for a link.

Team Chepul Hill.  Join the Chepul brothers and several F3 brothers, family, and friends for a race 03/21/2015 at Marshall Park in uptown.  Money collected for brain cancer research.  See link below in the comments from Chelms.

Tutoring at Billingsville and AG Middle School.  More men needed.  Chelms is Q.

Checkpoint has Q at Muthaship on Monday and invited all to attend.


Frozen Seafood

VSF planted firmly for the 10 strong PAX.  Real SF given the morning off due to frozen tundra.  Lobsta Roll cruised in with 90 seconds to spare, gave a quick disclaimer, and off we went to get warm.  Note: Mermaid is YHC for this post.  LR is DR today and does not have website post privileges.


Half mile mosey through the parking lots over to the Life Center.  Circle up.


SSH x 25 IC

IW x 25 IC

Squat x 25 IC

Peter Parker x 20 IC

Parker Peter x 20 IC

Mosey around the front of the Sanctuary to middle of the field between 51/Rae/Entrance 3.


Run to designated spots in Starfish pattern at corners of the field and do called exercise.  Run back to center and do 10 burpees OYO.  This starfish had 4 legs.

1. 50 merkin  2. 50 wide merkin  3. 25 diamond merkin  4. 25 HR merkin

Plank-o-rama after 10 burpees at center to wait for six.  Mosey through the field past entrance 3 down the hill to the bottom of North Face.

North Face Squat Set

Start at bottom.  25 jump squat.  Sprint to top.  25 jump squat.  Plank-o-rama.  Repeato


Mosey through campus to rock pile and grab exercise rock.

Rock Set

Press x 15 IC/Tri Extension x 15 IC/Press x 15 IC/Curl x 15 IC


Mosey back to launch lot.


Flutter x 25 IC/Dolly x 25 IC/Mason Twist x 25 IC


10 hearty PAX today for a Lobsta Roll painfest.  As usual, it was a smoker.  All PAX worked hard for the duration.  We covered most of the campus in the 16 degree morning.  Not much mumblechatter today.  Cold temps make O2 deprivation occur faster and with less exertion.  Starfish hurt with 150 merkin and 40 burpees.  Ending with 25 HR merkins certainly makes you aware of your shoulders and chest.  Quick switch of gears for a leg beating at North Face and then onto the shoulders and arms with the rocks.  Great balance for a total body workout today.  T-claps to Lobsta Roll for the leadership today and to Hannibal for taking us out in BOM.

Young Love is on IR.  Cane out with illness in his family as of late.  Nothing too serious, but enough to keep him away.  Hope you guys are back at it soon.

YHC will be at Anvil next week for some pre-Thanksgiving work courtesy of Champagne.  Initially thought travel plans included Tuesday evening departure.  Not so.


A51 Christmas Party.  12/6 at Sugar Creek Brewery.  Hard Commit by Thursday 11/20 via PayPal link.  Email sent to all PAX with link.  HC by tomorrow.

Last week for shoe donations for Project Sole Redemption.  A51 collected over 300 pairs.  Last minute donations appreciated.  Good work men.

Joe Davis Memorial Run.  1/10/2014 in Fort Mill.  Sign up and run it.  Support Rock Thrill and this important charity.


Pavers and Poo

16 PAX posted for another Centurion workout at Charlotte Catholic High School.  No pre-KB today, but Jamboree did a pre-run.  Disclaimer was given.  QIC filling in for Hannibal who is under the weather.  Chelms took the opportunity for birthday payback for the QIC.  Quite literally, he re-gifted one of the custom F3 pavers given to him by QIC in celebration of his 49th birthday.  QIC expressed thanks then asked him to carry it.  Off we went.


Mosey up Walsh and around the block to upper entrance down to parking lot.


SSH x 20 IC

MC x 20 IC

Merkin x 20 IC

Burpee x 10 OYO

Mosey back to launch lot


Divide PAX into 2 groups.  Group 1 lines up for 60 yard sprint.  Group 2 follows when 1 is at halfway point.  Short rest.  Repeat x 7.  Jump Squats x 20 OYO between 4 and 5 reps.

Plank-o-rama: RAH/LLH/Swap/RAF/LLH/Swap/6 inches/10-count x 2/Merkin x 10 IC

Mosey through campus across 51 to Jack In The Box parking lot


Heels to Heaven x 20 IC/6 inches/Flutter x 20 IC/6 inches/Dolly x 20 IC/Protractor

Mosey to Palatine Hill.  SSH x 10 IC to wait for six.

Triple Nickel

Run to top of hill.  5 HRM.  Run to bottom.  5 Jump Squat. 5 repetitions.

10 Burpees OYO

Mosey back up Palatine and run the ridge back down to the road.  Continue mosey to Jack in The Box parking lot.

Merkin Set

Merkins to 10 in civilian cadence: regular/wide/stagger left/stagger right/diamond/plank/6 inches/10 count

Mosey back to campus to the rock pile.  Grab a big rock.

Rock Set

Sets of 20 civilian cadence: Curls/Tri Extensions/Overhead Press.  Drop rock.

Mosey back to launch lot.


Same as above.  60 yards.  2 groups.  Short rest.  6 reps.


Bicycle x 15 IC/6 inches/Flutter x 15 IC/6 inches/Heels to Heaven x 15


Co-site Q Chelms has been chattering about getting even with YHC for his birthday gifts since they were given.  Today was his day.   Told YHC he was no fun when he was asked to carry both.  Pavers were passed around the PAX with all asking for a turn to carry.  YHC always enjoys the group effort and willingness of F3 men to share the pain.  Good call Chelms.

Goal today was to quickly get the heart rate up and keep it there with enough Mary and Merkin breaks to avoid TBQ.  Sprints did the job.  Palatine did not disappoint.  Well maybe it did.  Jamboree noted that Palatine is like a magnet.  Agreed.  Hard to avoid.  However, today Palatine gave YHC an unwanted gift, much like the paver given by Chelms, but worse.  During the call for Triple Nickel YHC paused when struck with a smell that continues to resonate in the nasal cavity as this is written.  “I smell poop,” YHC exclaimed then picked up left shoe to examine the bottom.  Feces covered 80% of the sole.  The smell by now had begun to move through the PAX.  YHC was given a very wide berth on Palatine Hill to complete the Triple Nickel.  This, by far, was the largest, most foul-smelling land mine that YHC has ever stepped a foot on.  Palatine Hill did a poor job of pulling said poop from the sole of said shoe.  Even worse was the ride home in the Jeep.  Almost tweeted Big Black and Country for a ride home to allow the shoes to ride in the truck bed.  Would   have felt bad subjecting even a truck bed to that foul odor.

Strong work by this group of men today.  All PAX were moving on the sprints and made quick work of Palatine Hill.  Welcome to site FNG’s Turkey Leg and Dumpster Fire.  Please come back out and do more work with the men of Centurion.  A pleasure to lead this group today as always.  Hops  took the group out in BOM.  Thank you brother.


Joe Davis Run 01/10/2014.  Sign up and support this cause.  See website for preblast and details.

Tutoring at AG Middle School.  Thursdays at 5:00.  Chelms on Q.  Contact:  They need a few more good men to help out.

F3 Christmas Party at Sugar Creek Brewing Company 12/06/2014.  Look for information on the website and Twitter.  There will be a paypal link soon.  Prohibition on Q.

Look At That Sky

sunrise15 PAX posted at this awesome AO for F3 Anvil.  YHC and Champagne were joined by Jamboree for pre-KB after he completed a 4-mile pre-run.  Off we went into the gloom.


Mosey around some lots toward the break in the trees known to YHC as the gate to North Face.  Stop at closest lot.


SSH x 20 IC

Merkin x 20 IC

Burpees x 10 OYO

Mosey through the gate to North Face to the base of this hill.  Plank to wait for six.

3 Trip Set

Start in plank position.  Q says go:

10 merkins/Sprint up NF/10 merkins/mosey to bottom/SSH IC to wait for six

Repeat x 2.  Early finishers rewarded with burpees for round 2 and jump squats for round 3.

Bear crawl to top of NF


Flutter x 25 IC/Heels to Heaven x 20 IC/Dolly x 20 IC

Mosey to the top of Entrance 4.  Plank-o-rama.  Mosey to the bottom of Entrance 4.

Jump Squat x 20 IC.  AYG up Entrance 4 Hill to rock pile.

Rock Set

Sets of 20 in civilian cadence: bicep curl/tri extension/overhead press

Mosey to bottom of Entrance 4.  20 Jump Squat OYO.

AYG back to your rock.  Plank-o-rama.  Repeat Rock Set.  Return rock.

Mosey to pavilion.  People’s Chair.  Assemble in the sweat box.  Split group in half.

Group 1: Bench Set repeats: 15 jump-up/15 dip/15 derkin

Group 2: Run to fence at end of athletic field and back.  Swap.


Start at line in parking lot.  5 x burpee.  Sprint to other end of lot.  5 x burpee.  Return to start.

Repeat x 2 with HRM and Jump Squat


LBC x 15 IC/6 inches/Flutter x 15 IC/6 inches/Heels to Heaven x 15 IC/6 inches


YHC enjoyed leading the PAX today.  Strong work by all.  Gomez was site FNG today.  Thank you for coming out and hope you enjoyed this AO.  Please come back any time.  On the way to the launch lot Champagne took a moment to point out the beautiful sunrise.  Thankful to see this today.  Great way to start the day.  A pleasure and a blessing to lead this fine group of men.  The hope is that you got stronger in some way.  Champagne took group out in BOM.  Thank you brother.


Shoes.  Bring them for Sole Redemption.  Boutique is shoe Q.  Reports are 11 of the 40 for Anvil.  Please bring lightly used men’s athletic shoes.

The Brave workout in Ballantyne on Fridays will be doing the Ranger PT test every 6 weeks or thereabouts.  2 minutes of push-ups/sit-ups/pull-ups followed by a 5-mile run.  Champagne and Madame Tussauds on Q.

Runstopper on Q Friday at Joust and Saturday at the Rock.

Tough Bagpipe SOBs

VSF planted and 19 tough SOBs (Sons of Ballantyne) were ready for some work.  To the best of YHC’s  recollection it went as follows.

Mosey to closest parking deck and up to the top for some open-air work


Mountain Climber x 20 IC

Merkin x 20 IC

Burpee Tabata (40 seconds of burpees/20 seconds rest/x4)

Mosey down to floor 2

Triple Nickel

Used incline between floors as our hill

Run to top/5 x HR Merkins/Run to bottom/5 x Jump Squat/5 x

Burpees to wait for six


Mosey to Ballantyne Pond

Bench Set

Jump Up x 15/Dips x 15/Derkin x 15

One Mile Run

3 and 1/3 laps around Ballantyne Pond.  At your own pace.

Mosey to lot adjacent to hotel for Mary-Merkin

LBC x 20 IC

Wide Merkin x 15 IC

Heels to Heaven x 20 IC

Diamond Merkin x 10 IC

Flutter x 16 IC

Regular Merkin x 10 IC

Mosey back to Vine lot for COT.


Got off to a fast start today with the mosey up the deck.  Quick COP and right into the burpee tabata.  Always the right call if you ask YHC.  Triple Nickel saw some Larry Birds in Mighty Mite, Brisket, Morning Star.  Strong work out there by the PAX on this set.  Burpees called to wait for six.  This did not go over well.  Several refusniks.  A few PAX came around in the end a did a few.  Mighty Mite mentioned the one-mile run around Ballantyne Pond pre-workout.  Funny, it was already on the list.  Haggis, Brisket, Champagne, Morning Star were up near the front.  No official times released.  Finished up with some mary-merkin.  Frehley’s impressively made his presence known with his legendary flatulence.  Thanks for that.  Welcome to Dear Abby who was site FNG.  Recently moved to S. Clt from Metro area.  Look forward to seeing you at A51 workouts.  Strong group out there today who pushed hard.  A pleasure and a privilege to lead at Bagpipe.  YHC took group out in BOM.


Contact Soft Pretzel or Haggis if interested in Bagpipe Q.  F3 vision is leadership.  Step up and lead a workout.  You will have all the help you need.  Can split a workout with a seasoned Q as well.  Frehley’s mentioned a need for Q’s on Saturday for Stonehenge.

Mighty Mite has Brave Q Friday.  0515 launch at Vine.  Running/obstacles.  Typically cover 4-5 miles in 60 minutes.

Sole redemption.  Bring your lightly used athletic shoes to an AO near you.  Most AO’s have assigned a shoe Q to collect up donations.


Centurian PAX Push Hard for 45

21 men assembled for some exercise on a Friday morning at CCHS.  4 arrived early to swing some bells.  Virtual shovel flag planted as Escargot is on the mend.  Chelms absent due to a traveling M.  Disclaimer given to include questions about allergies and medical conditions, as well as the usual.



SSH x 20 IC

Merkin x 20 IC

Hold plank/6 inches hold/10 merkins

Mosey to north end of football field.

5 Lap Set

Start with 15 Jump Squat

Run halfway around football field and stop after the hill.  30 LBC

Run back to start.  Repeat x 4.

Plank-o-rama to wait for six.  RAH/RLH/flapjack/RAF/LLH/flapjack

Merkin Set

Sets of 10 in civilian cadence.  Regular/Diamond/Wide

Mosey across 51 to parking lot above Jack-In-Box

Plank into Merkin Set

Sets of 10 in civilian cadence.  Regular/Offset Right/Offset Left/ Wide

Mosey to Palatine Hill.  Approached PH from back and ran up and over


Heels to Heaven x 30 IC

Flutter x 25 IC

Protractor with three consecutive 10-counts at 45 degrees

Dolly x 15 IC

Mosey back to Jack-In-Box parking lot

SSH x 25 IC

Mosey across 51 to picnic tables on CCHS campus

Bench Set

15 Jump-Ups/15 derkins/15 dips/Plank

Mosey to Rock Pile and grab exercise rock.

Rock Set

Sets of 20 in civilian cadence.  Curls/Tricep Extension/Overhead Press/CDD/Overhead Press/Tricep Extension/Curls.  Drop Rock.

Mosey down to launch lot.  Line up along lot.


AYG sprint to last light (approx 60 yards) and back x3 with called exercises at each end for reps 1 and 2.  1: Squat x 15/Burpee x 10.  2: LBC x 30/Merkin x 20.  3: AYG down/back

Finish with 20 Merkin OYO.  COT


The fall weather makes for great conditions for the work we do.  Strong group of men this morning to cover 2.66 total miles.  T-claps to Cane for collecting data.  Sacagewea, Checkpoint, Bushwood, Hannibal were pushing the 5 lap set pace with Sacagewea taking ownership.  Strong work by all pax on this set.  Welcome to Grease Monkey who completed his 2nd F3 workout and was site FNG.  Welcome back to Sunrise.  3 weeks on the couch with a broken toe.  Glad to have you back brother.  Been missing the mumblechatter.   Several members of the pax demonstrated blazing speed on the sprints.  Too many Larry Birds to remember.  Brushback was flying as he noted he was trying to keep up with Sacagewea.  YHC took group out in BOM.  A pleasure and privilege, as always, to lead at Centurian.

Congrats to Checkpoint.  Not only does he always push the pace in workouts at 53 years of age, his F3 Metro Mud Run team finished #12 overall.  Respect.


12K obstacle race at Whitewater Center tomorrow (10/11/2014) at 9:00.  Checkpoint can provide further information.

Trips for Kids tomorrow 0900-1200 at Col. Francis Beatty Park.  Farside on Q.  Will not ride if raining.

Please see weekly email and website for further information.






For the VQ YHC wanted to cover the full AO and add a personal slant, which was to slow things down an little and practice good form.  This resulted in hand-release (HR) burpees, double merkin burpees, HR merkins, planks with form focus.  Blame it on the M, she is a core/pilates instructor.  Shovel flag planted, disclaimer given, GO:


10 HR Burpees and follow QIC.

Short mosey with a stop for 15 Diamond merkin (civilian count)

Mosey to turf by chapel and bear crawl over the hill by the wall

Mosey to front of church for COP in the gloom


SSH x 25 IC

Double merkin burpees x 5 OYO

MC x 20 IC

Double merkin burpees x 5 OYO

30 HR Merkin OYO

Plank (60 second hold)

Mosey around church to the bottom of North Face

Triple Nickel

5 Jump Squat.  Run up NF.  5 CDD.  Run to bottom of NF.  Repeat x 5

Plank to wait for six (and allow YHC to catch breath)

Mosey to playground


3 called exercises.  3 times through circuit

Donkey kicks x 15 on swings/Incline merkin x 25/Pullups x 10 at far end of playground

Mosey to Athletic Field and partner up for some fellowship.  Size does matter.

Makhtar N’diaye’s x 10 IC

Partner Work

Partner Carry 60 yards.  Flapjack back to start.

Partner Merkin ladder to 8.

AYG to far fence and back (approx 200 yards)

Partner 1 plank on partner 2’s feet.  Partner 2 does 20 sit-ups.

AYG to far fence and back.  Flapjack situp set.

LBC x 20 IC

Mosey back to launch lot for BOM.


VQ in the books and YHC ready for more.  It was great to see the support from YHC’s F3 brothers before, during, and after the workout.  Almost all of the fellow The Stand crew made it out in a show of the bonds that we are building learning more about what God has planned for us as men and leaders, as well as, the bonds from sharing our personal lives and journeys.  YHC honored and blessed to be a part of F3nation, and to lead this fine group of men this morning.

Good mumblechatter in the foggy gloom.  The 10 HR Burpees off the starter’s gun were well received #sarcasm.  YHC got some props for the audible for a slight recovery after the 30 HR merkins in COP before the plank hold.  Originally planned to go straight to plank.  Pax was confused on counts during the Circuit at the playground.  Going from the soaking wet tall grass to the sand was a real crowd pleaser.  I think pax also enjoyed risking life and limb going over the shaky chain link to get to the pull-up station.  Young Love said he wised up and went through a gate to avoid the fence, but the unknown of whether the fence would hold up was part of the grand plan.

Great work by the pax on the partner work.  Up until then, YHC was not getting Larry Birded #takiniteasyonVQ, but the AYG to fence and back had the beasts breaking away.  Fletch, PH, Rock Thrill, Cane, Mermaid, Jamboree, Champagne, Mr. Brady, Joker.

BOM: Solid takeout by Mr. Brady.  Succinct and impactful.


Voodoo has Q at Meathead tomorrow.  Sort of his VQ.

A51 Mud Run buses are wheels up at 0530 Saturday.  Arrive 15 minutes prior.

Saturday workouts will converge at The Rock.  Stonehenge launch=0600.  Other converging WO’s launch=0700.  Two other workouts still on as regularly scheduled: Area 51 and Outland.