Death Valley, The Maul, Dromedary, and The Charge will converge at Anvil 11/11 for Veteran’s Day.
Calvary Church: 5801 Pineville-Matthews Rd, Charlotte, NC 28226
Hops, Purple Haze, Baracus, and Semi-Gloss are QIC’s.
You will see most of the Calvary campus and will participate in 4 distinct sets at various AO locations.
Locations:
You will move through this rotation in a clockwise direction, regardless of where you start. We will do a brief COP and count off by 4’s. You will follow your Q by number (above) and get after it. You will spend approximately 9 minutes per pain station.
Time: 0530-0615
0515 early start option with Snowflake on Q for extra credit
BRING YOUR AO SHOVEL FLAG
It is through the service of the men and women of the US Armed Forces that we are afforded the life and liberties that we enjoy. For information regarding Veterans by military engagement, click HERE
F3 has long been a sponsor of Operation Enduring Warrior. To learn more and consider a donation, click HERE
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.
COP
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
Moleskin
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
Announcements
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.
90% chance of rain with cooler temps equated to 100% chance of parking deck workout for 25 SOB’s at Bagpipe. 10% wins the day and we didn’t see a drop. Plan was already set so off we went. Many Bagpipe regulars and some not-so regulars among the pax today.
Thang
Approximately 1/2 mile mosey from the Vine to the top of the closest parking deck. Circle up.
COP
SSH x 15 IC
Quad Combo: High Plank. Merkin x 10 IC/Plank Walk x 10 IC/Plank Jack x 15 IC/MC x 15 IC
Mosey all they way down to the subterranean level of the deck. Chair plank. Line up facing up the incline in 3 waves. Plank start sprints. One incline at a time x 4. 6 inches/RLH, RAH/RLH, 6 inches/LLH, Elbows/RAH/RLH. 3,2,1 count and go for each.
2-Level Triple Nickel
AYG to the top (4 inclines)/5 Jump Squat/AYG back to launch/5 Hand-release burpees/5 repetitions.
Mary to regroup: Flutter x 15 IC/Dolly x 15 IC
Civilian Count Merkin Set
10 each: Regular/Wide arm/Diamond/Offset Left/Offset Right/Regular
AYG to the top of the deck. Mosey back down to pick up outer layers shed for Triple Nickel. Continue mosey out of deck and back to the Vine.
6 MOM
Feet in air all 6 minutes: Flutter x 15 IC/Protractor/Dolly x 15 IC/Protractor/High Dolly x 15 IC/Hold for 2 ten counts/Heels to Heaven x 15 IC/Bicycle x 15 IC/Hold
COT
Moleskin
Awesome to see Madame Tussauds back in action after tearing his calf muscle, Udder off IR, and Rock Thrill off IR. Kotters men. Strong crew at Bagpipe today. Sacagawea owned the Triple Nickel with Dory close behind. Mr. Bean, Hops, Pebbles, Abba pushed hard through all sets today. Solid work from all pax. YHC’s Garmin malfunctioned, but fairly certain we got at least 3.25 total. Much of that uphill at strong pace. Great job today men.
Announcements
SOB winter shirts are available at the Mud Gear store. Getting colder.
Thanksgiving football game. AO vs AO. Wingman has more details.
Joe Davis Memorial Resolution Run early/discounted registration ends this week. Register and details can be found HERE. Date of race is 01/09/2015. 5K and 10K options. This is the 4th annual race. Over $50K raised in first 3 years for Keystone Substance Abuse Services in Rock Hill. It is a great event. Rock Thrill (Chris Davis) is Joe’s brother. He can provide you more information.
10/24/2015 Mud Run BUS logistics as follows:
Where: South Charlotte Middle School. 8040 Strawberry Ln, Charlotte, NC 28277
When: Arrive at 0515. Launch at 0530 SHARP for Leatherneck
F3 preblast from Heist can be found HERE
The preblast contains start times and the runner’s waiver. Please read it and follow the instructions. You do not need your registration tickets or bus ticket. Get your team number from the start time list. You will need it to complete the waiver.
Sundries are BRING YOUR OWN (BYO) for this race. Bring pre-race hydration, nutrition, etc., and any post-race sundries and libations for the bus ride home if you so choose. Again, sundries are BYO for this race. Your registration gives you access to the F3 tent near the start/finish line, and, importantly, the F3 Beer Boat.
Bring a garbage bag for your soiled race gear. Nobody wants to smell it on the way home. You can shower after race. Bring some soap, towel, hair product, or whatever you need.
Lastly, race hard gentlemen. Represent A51 well. Be safe out there and watch out for your teammates and F3 brothers, as well as other race participants. Good luck men. Let me know if you have any questions: f3mermaid@yahoo.com
Posted by Mermaid for Cane
17 pax at Anvil for a beatdown administered at the hands of Cane. Schedule had site-Q Young Love listed to Q. He is healing up his calf and we needed a pax to step up. Disclaimer given and off we went.
Thang
Warm-up mosey through a few of the many parking lots of this 100-acre AO. Circle up in a lot nearest entrance 4.
COP
SSH x 20 IC
IW x 20 IC
Merkin x 15 IC
Slow Squat x 20 IC
Line up for Indian Run. Through campus out entrance 3. Left and another left on Rae. Left on 51. Back onto campus at entrance 2. Continue to the lot in the front of campus near entrance 1. Line up.
The Beast
Run to first light. 6 x called exercise. Run to next light. 6 x called exercise. Next light. 6x called exercise. Turn around and repeat back to launch point. Full Beast.
Exercises: Merkin, Squat, CDD, LBC, Sister Mary Catherine, Burpee. Plank-o-rama to regroup.
Mosey over to the CHAMPS field pavilion, AKA, the sweatbox.
Bench Set: 10 Jump up or Step up/15 Derkin/15 Dip. Mosey across thoroughfare to parking lot directly across from pavilion to far street light. Line up. AYG back to pavilion. Repeat Bench Set. Plank o rama.
Repeat AYG and Bench Set.
Mosey to Rock pile and grab an exercise rock.
Rock Set
Civilian cadence: 10 curls/10 presses/10 Tri Extensions. Repeat.
Drop rock and mosey back to launch lot for COT.
Moleskin
Strong crew at Anvil today as usual. All men pushed hard through this workout. T-claps to Cane for stepping up to fill the Q spot and give Young Love some needed time to heal up. Enjoyed running through the Beast as it has been a while since last done at Anvil. Never disappoints. Champagne did not wear his form police uniform today, but told YHC that he and Iron Horse are on QC duty and reporting directly to Tiger Rag. #ISI Watch your form and cadence count out there men. Several guys pushing the pace today. Good to have Matlock join us. Thunder Road pushing hard. Garmin had us at 3.0 miles. Very solid workout and effort by all.
Announcements
Mud Run this Saturday, 10/24. If running please pay for transport. f3mermaid@yahoo.com with any questions.
Lorax has his VQ at Centurion on Friday. YHC is taking the morning off to rest up for the Mud Run. Hate to miss this one. Lorax will bring a strong workout. Get out and support him in in his first Q.
Clowncars and Haggis’s Dodge dually headed south to Columbia to help with flood relief efforts. We met other F3nation pax at AC Flora High School. The men of Columbia provided instructions and we broke of into smaller groups of 8-12. Team leaders were chosen to Q the comz necessary to coordinate locations where we were needed. T-claps to Alf for accepting that role. Haggis pulled his rig up to the front and we unloaded a bunch of water. Some went to the steps of the building, some went directly into the hands of people in need.
BOM to start near the front doors of AC Flora. Meaningful prayer by Chaser, I believe.
Our group of 13 headed to respective modes of transport and we were off to the first location. As we were driving over, YHC noted that we were losing elevation. That is when the reality of the devastation to many Columbia homes smacked me in the face. The first location was already gutted and all flood items were at the curb for pickup. Alf got in touch with comz and we got another address 20 minutes away in Irmo.
Pulled into this neighborhood and it was busy. Cars, trucks, and people everywhere. The streets were lined with what used to be the insides of these people’s homes. Everything had to go that was touched by water. Some of these houses got 5 feet of it. Our first job was to move a debris pile from a driveway to the curb where the city’s contractors would be picking up from. We joined roughly 20 other people and got to work. Wheelbarrows were located and debris was shoveled into them and into anything that would help move it. It was raining hard. A few of our group talked with the homeowner who was inside and had a family trying to live there. He appeared to be in shock, but was thankful for the help. We offered words of encouragement and told him we would pray for his family.
We quickly realized that this general area needed a lot of help and we spent the rest of the day in this neighborhood and another on the other side of the swelled creek that was the source of this particular flooding. We walked down this street and helped at two more houses with debris movement. When finished we continued walking and ran into an older gentleman who needed the insulation removed from his crawl space. Escargot and Dory entered the small space and got after it. Several volunteers from what was likely a church youth group created a line and sent the insulation to the curb one person at a time. Pop Tart ended up in there helping. The rest of our crew moved on to help others in the neighborhood. Alf had another address sent from comz. Horsehead when to scout it before our men all loaded up. Signal for a strong need for help was sent and received. 10 of us made our way to a 2-story in the adjacent neighborhood and proceeded to assist with complete demo of the downstairs. Everything went, even the nails in the studs. Our efforts here were focused on the kitchen, mud room, and garage area. When we finished we went next door to begin demo on the neighbor’s house. Dory, Escargot, and Poptart arrived after a few hours. They were covered in mud and completely soaked from head to toe. They completed the job and jumped right into the demo work.
Moleskin
YHC had never been to a flood zone as bad as this one. Many families lost everything.
T-claps to our Cola brothers who coordinated and had been in the trenches from day 1. They are an awesome group of men and have given tirelessly to their community. Male leadership in the community was extremely evident. Proud to be a man of F3. I think there were an estimated 200 pax from many different areas on Saturday.
It appeared to YHC that most able-bodied people in the community were helping. There were volunteers everywhere. That is the kind of response that is needed when the devastation is that severe.
Columbia and the surrounding areas were hit very hard. There is so much work to be done. Please consider helping out if you get the opportunity. The need is great and will be sustained for some time. Blessed to serve with my A51 brothers on Saturday. Fine work men.
POSTED by Mermaid for Iron Horse
20 men entered the brisk fall morning to slow trot through the weinke at Anvil. YHC notices someone who looked a lot like Radar in the parking lot but it couldn’t be him because he no longer posts. Still hobbled from the BRR – don’t like running. Disclaimer issued and off we went.
Thang
Slow mosey around the perimeter of the silky smooth Calvary parking lots.
COP
IW x 25 IC
Merkin x 15 slow civilian count
MC x 15 IC
Squat x 15 slow civilian count
LBC x 15 slow civilian count
Mosey to hot box (pavilion for Champs field) Partner up.
P1: run to playground. 2 rounds: 5 pullup/10 merkins/15 Sister Mary Catherine/run back to hot box
P2: 10 dip/10 derkin/10 jump ups. Flap jack when P1 returns. Plank o rama and side crunches x 15 each side. Rinse and repeat.
Mosey to parking lot.
3 Man Team Grinders
Did these for a while.
Mosey to rock pile and grab exercise rock.
After IH takes a hard one to chin demonstrating the Sumo Deadlift High Pull, commence with continuous rounds of:
10 x SDLHP/10 x Press/10 x Curl/ 10 x LBC. Mumblechatter about the smell of the rocks ensued and was started by Radar.
Mosey back to launch lot for Flutter x 29 IC. COT
Moleskin
Stifling heat and humidity this morning-good work by all. I think I kicked my own butt-in addition to knocking myself out. As always-great fun to lead the pax. If you have not Q’d, please get in the mix. If you are unsure, ask someone to help you. T-claps to Hops for the takeout prayer.
Announcments
HDHH at Mellow Mushroom (Selwyn) TONIGHT. % to benefit the Nicaragua mission trip. Eat and drink or pick up some takeout. Make an impact tonight.
Read your email and check out f3nation.com
From Mermaid: IRON HORSE NOW HAS POSTING PRIVILEGES FOR f3nation.com.
YHC and Cane ran in to find a few pax sitting comfortably in their cars, preferring the controlled environment to the precipitation. Some Twitter chatter regarding staying in the parking deck for the entire workout. We haven’t had the good fortune to workout in the rain in quite some time so we would get wet some and stay under cover some. I suppose part of the Q’s job is to keep the pax happy to some degree. Welcome to Yogi who is from F3 Florence, visiting Charlotte this week. Disclaimer given and off we went.
Thang
Short mosey to the parking deck. Circle up.
COP
Merkin x 15 IC
MC x 20 IC
Werkin x 10 IC
AYG to top of deck taking the halfway route. Plank-o-rama to regroup. Down stairs and exit deck. Mosey through campus to 51. North on 51 to Carmel Village plaza at corner of 51/Carmel. Stop under cover. Mary: Flutter x 15/Hold/LBC x 20/Hold/BLIMPS explained in detail while holding 6 inches.
B: Burpees, L: Lunges, I: IW, M: Merkin, P: Plank Jack, S: Smurf Jack.
BLIMPS Set
Start in middle of parking lot of Carmel Village. 5 Burpee. Run to stairs, up and across the 2nd level. Down stairs to start point. 10 Lunges. Repeat run. 15 IW. Run. 20 Merkin. Run. 25 Plank Jack. Run. 30 Smurf Jack. Chair plank to regroup.
Complete BLIMPS set in descending order: SPMILB. Plank sequence to wait for six to come in.
Mosey out of Carmel Village lot and south on 51. Cross 51 and continue down 51. Left to head to Palatine Hill.
Bermuda Triangle
Run up steepest face of Palatine. 5 Burpee. Down opposite side and continue mosey through parking lot to courtyard of corporate building. Stop at benches for 15 Dip and 15 Derkin. Continue mosey to parking lot entrance. 15 Jump Squat. Run back to start. Plank series to regroup.
Mosey back toward CCHS campus. Cut through Chipotle down the lane to the parking deck. Enter deck. AYG to floor 3. Exit down stairs and fast mosey to launch lot.
COT
Moleskin
YHC remembered Yogi, our visitor from Florence, from a previous workout, but which one? Yogi attended a parking deck beatdown Q’d by YHC at Bagpipe on a prior occasion. Great to have you and strong work today. Semi Gloss joined our crew today and was smoking everything. Good to have Gerber out with us. Dude was running fast. Chelms, Lorax, Brushback, Semi Gloss pushing the pace on the BLIMPS set at Carmel Village. The rest of the pax were pushing hard and the group mostly stayed together. Tuck was killing it today, perhaps inspired by his VQ earlier in the week at the Maul. I heard it was a smoker. Great job Tuck. We covered 3.4 miles today and ran up stairs, parking deck, and Palatine Hill. Solid work men. A pleasure to lead the men of purpose and action at Centurion. Thanks to Chelms for a very meaningful takeout prayer.
Credit for BLIMPS given to F3 Lake Murray. Splinter turned Young Love onto this set. Young Love intro’d it in A51 at an Anvil workout. It was a tough set. The tough ones need repeating.
AUTHOR’s CORRECTION:
This just in from Tiger Rag:
I believe BLIMPS started with Do Re Mi. First known usage from March 3-5-13:http://f3nation.com/2013/03/06/blimps-at-the-mothership/ . Not sure, but I think that pre-dates Lake Murray by a year or so. Also attributed to DRM on the Exicon.
Splinter also claims that he coached at Georgia Tech, landed at Normandy, and installed the first artificial heart.
Please excuse the error. T-claps to Do Re Mi of Charlotte Metro.
Announcements
10/10/2015 Charlotte Brain Tumor Race at Marshall Park at 8:00. More information and registration can be found HERE
Mud Run registration extended to 10/03/2015.
Tutoring/Mentoring opportunity coordinated by Chelms. Bull Dogs Matters at AG Middle School. Year 3. Every Thursday 4:45 starting 10/15/2015. Let him know if you can help. To read the preblast click HERE
If you are posting Centurion, please keep the following acronym handy in the gray matter: BLIMPS
B: Burpee
L: Lunges
I: Imperial Walkers
M: Merkins
P: Plank Jack
S: Smurf Jack