Author Archive Mermaid

Centurion: 06/08/2018

21 men showed up for this week’s installment of Centurion, including 2 FNGs and my twin brother, Slow Roll, site FNG.  Thorough disclaimer that Purple Haze would have been proud of, was given.  Off we went.

Mosey counterclockwise around the football field to Stairwell 2.  Up to level 4


IW x 10 IC

Mountain Climber x 10 IC

Merkin x 10 IC

Peter Parker x 10 IC

Squat x 10 IC

SSH x 10 IC

Down Stairwell 1 and up through Chipotle lot across 51 and continue mosey to Palatine Hill.  Far end of the parking lot.  Chair plank to regroup.

Palatine Repeats

Called exercise.  AYG to top of Palatine.  Called exercise.  AYG back.

  1. 5 H-R Burpees/20 merkins
  2. 5 Knee Slap Burpees/20 Carolina Dry Docks
  3. 5 Double Merkin Burpees/15 Heels to Heaven

Plank series between each round with all the favorites.  Mary when done.  Several exercises.  Feet up for all.

AYG up and over Palatine.  10 Burpees OYO.  Chair plank.

Mosey back toward the shopping center.  Stop at 1st entrance.  Smurf Jack x 10 IC.  Continue to cross walk and back to campus.

Enter Tartarus on level 1.  Line up abreast.

Plank Start Sprints

Low Plank/Right Leg high/Swap-AYG up full level ramp.  Plank at top.

Mosey up a half ramp.

Elbow plank.  AYG up a full level.

Mary at level 4.  Down Stairwell 2.  Over and up Stairwell 1.  AYG to Stairwell 3.

Plank series with 15 Merkin IC to close it.

Down Stairwell 3.

AYG back to launch.

Mary to close: Rosalita x 20 IC.  Flutter x 55 IC (for Shoe’s bday last week).  30 seconds of burpees to run out the clock.



Apologies today men, pressed for time.  Solid work by all.  Rachel and Lorax were going head-to-head for most of the workout.  Uncle Rico has some fast twitch for sure.

Good work Pro.  Runstopper and No Show pushing hard.  Uncle Phil getting work done and running in and back.

Both site-Q’s posted.  What?

Shoe and Chelms with some good chatter and solid work put in.

Finally got my twin bro, Slow Roll, to post A51.  Thankful he could make it and solid effort on his part.

Kotters to Brushback.  Always good to see him amongst the PAX.

Welcome to FNG Yao, brought by Champagne.  Dude is tall.  Great job out there today.  See you soon.

Welcome to FNG Scrum, brought by Drago.  Well done young man.  Way to push through that one.

T-claps to Champagne for the takeout prayer.


Pool party in Waxhaw hosted by Transporter/UCo/SOB.  Check Slack for sign-up.  Tonight at 7:30.  Families welcome.

LLS Dinner.  6/13.  Bout Time’s M, Lauren, is guest speaker.  Cooter 2 is your contact for a link.

1st Tee.  Chelms coordinating a 1st Tee with several days over the summer.  Has coaches, but could use a few more volunteers.  Hit him up if you can help.



Rain…Please, Rain

Haze told Snowflake it felt like YHC was on Q every other week at Anvil.  Actually been just shy of 4 months since last Q 01/17/2018.  McGee asked for a good disclaimer, YHC obliged, or at least tried.  Bugeater clown car pulled in at 0530 as we were beginning our mosey.  Perfectly timed arrival.  Off we went.


0.42 mile mosey to first lot between Ent 1 and Ent 2.  Circle up.


IW x 10 IC

Hillbillies x 10 IC

Merkin x 10 IC

Mountain Climber x 10 IC

Plank Jack x 10 IC

Mosey over to Ent 2 Rock Pile.  Grab lifting rock.  Bring rock to Ent 2 side of lot we did COP.

Rock Set

10 Curls/10 Tri Extensions/10 Overhead Press

Main Event

Complete Rock Set.  AYG to Hotbox with stop halfway for 5 Burpees.  Continue to Hotbox.

Bench Set

10 Step Up/10 Dip/10 Derkin.

AYG back with 5 Burpees at midpoint.

Repeat x 4 for 5 Repetitions.

Rachel and Purell went back for six.  YHC led some Mary IC.

LBC x 15 IC/6 inches/Rosalita x 10/Hold/Flutter x 10/American Hammer x 10

High Plank/RAH/RLH/10 count/Swap/10 Count/Low Plank/RLH/10 count/LLH/10 count.  Recover.

Return rocks.  Complete curls/presses on the way to the rock pile.

SSH x 15 IC to regroup.

Mosey to Avenue of Trees.

10 Trees on the Avenue.  Run to 1st tree.  5 Merkin.  2nd.  10 Jump Squat.  Alternate to the end of the Avenue.  Mosey back.

Chair Plank with 20 Air Press IC to regroup.

Mosey back to launch.



Took YHC a moment to figure out what the beeping noise was at 0458.  Sleep was that good last night.  Doubled down with Hawk’s Nest and an evening Ruck during my daughter’s swim practice.  Both at Latin.  Made for a good night’s sleep.  Shook off the cobwebs and rolled out to Anvil.  So did another 19 men.

Purell, Rachel, and McGee were out front on the long Main Event set.  McGee faded slightly, but still a strong effort.  Brilleaux was moving, along with Runstopper.  Ickey Shuffle did zero (0) Burpees.  Dude is taking his Burpee Free May seriously.  Protip: you can’t believe everything you read on the inner webs.  BFM is a load of garbage.

Haze offered some form critique on the Rosalitas.  YHC called for them at 45 degrees.  Haze swears they must be done at 90.  Q has discretion in these matters.  Modify as necessary.  Champagne was quiet on the form today and pushing hard, like the rest of our crew.  Mickey had on his brown leather boots.  Those things made my feet, ankles, knees, and even toes hurt each time I saw them.  Strong work from Mickey today.  Kotters to Deep Dish.  Glad to see him out at Anvil.  T-claps to Snowflake for run in/run out.  Margo texted last night asking if he should expect to get wet.  With the rain and all, there was a chance, but it held off.  Would have been real nice for some rain at about round 4 of the Main Event.  71 and 94% humidity makes for some sweat and general discomfort when spending time in the pain cave.  But hey, that’s why we get out of bed and do this, right?  Well done by all the men today.  A pleasure to lead the group at Anvil.


05/26/2018: A51 Memorial Day Convergence at Rock Zero.  0700

05/28/2018: F3 Convergence/Patriot Day Run with Speed for Need (5K) pushing 8 US vets.  Symphony Park.  Converge, run 5K, support, or any combination.

Pray for Jennings Palmer for continued healing and return of his appetite.  Bone Marrow has taken hold.

Pray for Utah’s father.  He is in ICU at CMC Main.

Prayer Update for Bout Time’s son Jennings

Men, it is National Day of Prayer day.  Thanks for all of the prayers thus far for Jennings, 3 year old son of our brother, Bout Time.  Please continue to pray for Jennings and the Palmer family.  Specifically, prayers are needed around the following:

Jennings has an ANC of 100 as of this morning (5/1/18). This is a sign of engraftment! While it will be a process and take some time, this is a very good sign. It also comes with increased pain and other things. He needs to have an ANC of 500 for 3 consecutive days to be considered engrafted. Some things to pray for this week:

*that we can continue to keep Jennings as comfortable as possible until the cells come in and start to heal what chemo hurt

*that engraftment would continue and come without complication

*that the GVL (graft versus leukemia) effect would be strong and keep all Leukemia cells away now and forever

*for Jennings’ strength, energy, joy and appetite to return quickly after engraftment

*will you also pray that he will eat well after engraftment and that we won’t have a lot of issues motivating him to do so? Before transplant and NG tube- eating was never his favorite activity. But it’s an essential part of his body recovering and continuing to grow. We need him to be motivated to eat food. He hasn’t had to since he has had the NG tube and we want that out as soon as we can take it out.

You can follow Jennings progress on Facebook at ALL IN for Jennings.  The family is so thankful for all of the support.

Seasoned Warriors

11 men and the QIC stood around exchanging pleasantries for a few minutes prior to 0530.  Plenty of stretching, grunting, and groaning in this circle.  Margo mentioned that he fought the snooze button hard this morning.  Good on him for winning.  Disclaimer given among significant chatter that increased as the vital details of the disclaimer were provided.  YHC assured the crew that we would, indeed stay under 2 miles and we would push hard.  Chelms started in on the requests/demands immediately, something about a high hamstring pull and yoga.  Paper Jam talking about no burpees or something.  Time to move this hardened group of seasoned warriors.


Mosey into campus, right on thoroughfare next to parking deck.  Ascend Stairwell 2 to Level 4.  Circle up.


SSH x 10 IC

IW x 10 IC

Mountain Climber x 10 IC

Peter Parker x 10 IC

Alternating Shoulder Taps x 10

Alternating Hip Slappers x 10

Mosey toward Stairwell 1 and down to ground level.  High plank while instructions/suggestions provided.


Ascend Stairwell 1 to Level 4.  Called exercise(s).  Run to Stairwell 2 and descend to ground level.  Called exercise(s).  Repeat

3 Rounds

  1. 5 Burpees/10 Jump Squats
  2. 15 Merkin/15 Donkey Kicks
  3. 10 Hand-Release Burpees

Plank-o-rama and Mary to wait on six between rounds.

Ascend Stairwell 1 to Level 4.

Line up on wall for People’s Chair.  Shoulder Press x 30 IC.

Bear Crawl across deck.  Lunge Walk back.

People’s Chair.  Alternating Leg Raises x 33 IC.

Bear Crawl across deck.  Lunge Walk back.

Line up facing the full length of the parking deck (Stairwell 1 to Stairwell 3).

AYG from Stairwell 1 to Stairwell 3.


AYG back.

High Flutter x 15 IC/LBC x 15/Hold 6 inches/10 count

AYG S1 to S3.

High Plank.  Hold.  6 inches.  Alternating Leg Lifts x 10 IC.  Right Leg High.  One-Leg Merkin x 10 IC

AYG back.  5 Burpees OYO

Descend Stairwell 1 to ground.  Ascend Stairwell 1 to Level 4.  Back down and continue to launch.



Fairly certain this group went a little out of their way to appear to be a group of cranky old men.  Regardless of the complaints, groaning, and call for no burpees and little running, I hold fast to my description above for this group: seasoned warriors.  All men went into battle this morning and crushed the opponent, AKA, YHC’s workout plan.  Chelms put the high hamstring injury aside and pushed hard along with Margo on the 3xDoubles.  We won’t get into form much.  Well maybe a little.  Paper Jam is always good for a few well timed zingers.  Believe YHC heard him refer to the Chelms merkin as a Carolina Dry Dock.  Chelms did say that good form is optional at Fishing Hole.  Rest of the group stayed pretty much together.  Abacus exhibited superior bear crawl skill and speed on Level 4.  Frehley’s for some fast twitch on the sprints.  Kotters to BOG.  Glad to see him at Fishing Hole, and, in general, as he keeps a constant travel schedule.  T-claps to Crabcake for EH’ing him last night at Char Bar 7.  Great to see Loogie and Commish and chat with Cadillac and Patent Pending some.  Shoe put in work and brought some chatter, as expected.  Well done today men, way to push hard, and to push each other.  That is what we do.  Thanks to Bean for reaching out and inviting YHC to Q.  Really enjoyed it this morning.  Came in at about 1.6 miles.  Thanks to Shoe for the takeout.


Shoe is praying the Rosary every day in May, specifically for strength and healing for Jennings Palmer.  Chelms jumped on board as well.  Prayers needed.  YHC will follow up with another post with specifics for this month.

Reach out to Chelms for mentorship opportunities for some of our city’s youth.  He and a few others are taking a group of 10 middle school boys camping at Crowder’s Mountain on Saturday.  Always a need.  Hit him up at

Patriot Festival 5 K and F3 Convergence with Speed for Need.  05/28/2018.  Convergence workout prior to the race with Checkpoint on Q.  SFN will be pushing 8 veterans.  Will be a great event.  JRR Tolkien is your contact for more info.


The Boot Loop

Solid crew of 13 posted in what were expected to be nasty conditions.  Not the case, the weather could not have been more comfortable.  Light rain at times with some light wind to cool us down.  58 and rain is about as good as it gets.  Disclaimer provided to the pax and included the fact that the QIC has not done any real running aside from bootcamps in several months.  Circled up where we stood.



SSH x 10 IC

IW x 10 IC

Mountain Climber x 10 IC

Peter Parker x 10 IC

Sub-8 mosey down Raintree Lane.  Left on Whitethorn.  Continue to corner of Whitethorne and 4 Mile Creek.

Circle back for six.  Merkin x 15 IC

OYO pace from corner to Raintree/Windbluff.  Circle back for six.

Flutter x 30 IC/5 Hand-Release Burpees

OYO to Raintree/51.  Circle back for six.

Flutter x 30 IC.

OYO pace to 51/Providence.  Circle back for the six.

Can’t recall the exercise done here, but we did one.

AYG pace on Providence to Windbluff.  Short segment.

Romanian Deadlift x 10 IC Right/Left

AYG to stop light at bottom of Providence hill.

OYO pace up the hill to Raintree Lane.


Mosey through campus over to parking lot between launch and SwimMAC.

AYG sprints to close it out x 4.  Approx 80 yards.

Mosey back to launch with a few minor detours.  Still learning the campus.



Haze put me on the calendar prior to vacating site-Q duties.  Told YHC it was time to get back out to Fast Twitch.  That was in January or February.  YHC has been dealing with foot issues in 2018 and running has been put on the banned list.  Well, running several miles on paved surfaces, anyways.

How soon we (YHC) forget about the pain the hills of Raintree can inflict.  Initial mosey felt great.  The initial hill not so much.  The six mentioned above was YHC for each segment.  Appreciate the gazelles circling back.  Not sure I ran any faster, but had company.

Usuals up front.  Purell, Thin Mint, Rachel, Lorax.  Speaking of Thin Mint, glad to see him at Fast Twitch.  Mentioned that he was trying to break out of his unintentional routine that he had set in motion.  Uncle Rico, Fastro, Margo, Semi, Gummy, Fault Line all getting after it.  Well done today men.

Aside from the a## kicking YHC endured, it was great to get out to Fast Twitch again.  Been too long.  Appreciate the invite to lead.

The Strava looks like a boot, very similar to what Italy looks like on a map.


Jennings Palmer continues to fight to accept his new bone marrow cells.  Reports indicate he is doing as expected.  Please continue to pray for him and the Palmer family.  If you would like to do more, they are in need of some items on this Amazon Wish List

Beer Mile 05/11/2018.  Gummy is your man for this completely unsanctioned event.

05/11/2018: FNG Day at Cerberus.  Grab an FNG and bring him out.  Coffee to follow.  Thin Mint is your contact should you need more information.

A51 Annual Memorial Day Workout.  05/26/2018.  Details to follow.  Prohibition and Haze are the workout Q’s.  This is always a special workout.  Get it on the calendar.


Glad to pull in and see Tagalong placing the actual shovel flag firmly in the terra firma.  She was waving proudly.  A few pre-runners.  Bunker, Enron, Gumbo, Frasier, perhaps.  Dark and difficult to see across lot as they came in.  Rest of the crew arrived by vehicle.  YHC disclaimed the group and we took off.  YHC mentioned the real shovel flag, right?  That should be a thing.

Mosey past the movie theatre front doors and into the lot in front of Jersey Mike’s in the general vicinity of where Smoke used to be.  Last time YHC Q’d at Stonecrest, COP was completed with the sumptuous smell of BBQ wafting through the air.  A thing of beauty that is no more.


SSH x 10 IC

IW x 10 IC

Smurf Jack x 10 IC

Imperial Squat Walker x 10 IC

Mountain Climber x 10 IC

Merkin x 10 IC

Peter Parker x 10 IC

Mosey up to Elm.  Hang a right, then a left on Elmstone, aka, Murderhorn.  Continue mosey to Elmstone Park rock pile.  Grab the biggest lifting rock you can handle.

Rock Set

Civilian cadence.  Curl x 10/Overhead Press x 10/Tri Ext x 10/Curl x 10/Overhead Press x 10/Tri Ext x 10/Rockee x 10 OYO

AYG up Murderhorn to 2nd street light on the right.  Mosey back.

Rock Set

Curl x 10/OH Press x 10/Tri Ext x 10/Repeat/10 Rockees OYO

AYG to 1st street light and back to rocks.

Rock Mary 

Rock stays pressed above chest.  Feet stay up.

Flutter x 10 IC/Dolly x 10 IC/LBC x 10 IC/Chest Press x 10 IC/Hold/5 Rockees OYO

Mosey up Murderhorn.  Stop at each street light and complete 10 Merkin OYO.  Stop at Thorncrest.

Plank-o-rama.  RAH/RLH/10 Count/Flapjack/6 inches/RLH/10 Count/Flapjack/10 Count.

Rosebriar Loops

AYG Clockwise around Rosebriar.  Stop at each of 3 islands.

Loop 1- 5 Hand-Release Burpees

Loop 2- 10 Heels to Heaven

Burpees to wait for the six.

Mosey across Elm to Launch Lot.  Circle up.


Freddie Mercury x 10 IC.  Hold 6 inches.

Flutter x 50 IC.  Hold.

Dolly x 30 IC.  Flip over to High Plank.

Merkin x 10 IC.

Alternating Shoulder Taps x 10

Alternating Rib Shots x 10

Alternating Hip Slaps x 10



Right out of the gate in the initial mosey, Haze started providing motivating chatter (aka, Talking Smack) to Frasier.  Haze was out in front of Frasier and seemed to think he could stay there throughout the workout.  Very bold statement, IMO, but, Haze has been crushing the runs lately.  He is in good shape and regularly out front.  The head to head competition played out like this, to the best of my memory:

Mosey to COP: Frasier

1st AYG to 2nd Stop Light from Rocks and back: Haze

2nd AYG to 1st Stop Light from Rocks and back: Haze, by a horsehair with Frasier closing fast.

Merkin Mosey up Murderhorn: Tie

1st Rosebriar loop: Frasier

2nd Rosebriar Loop: Frasier

Mosey back to launch: Haze

Todays’s champ: Haze

YHC appreciates the motivating chatter this morning.  This is why we get up in the morning, and, why we get better.  You get faster by running with faster men.  Encourage the guy next to you.  Better yet, challenge him.  Disclaimer: above results unofficial and subject to audit by any and all pax present.

Wingman showed some fast twitch on the AYG runs and up Murderhorn.  No Show and Bunker as well.  Group stayed together for the most part.  Glad to meet Zekeface.  He had to explain the name.  Now I get it.  Strong work out there today men.  Thanks for the invitation to Q a fine group of hard-working men.


Camping at Cane Creek.  F3 Dads.  Friday and Saturday nights this week.  See camping channel in Slack or hit up Frasier for details.  We have 3 campsites reserved.

Day Zero: Song, Scripture, and Prayer for Jennings Palmer.  04/19/2018 at 7:30 at RTS Charlotte Chapel.  2101 Carmel Road.  All are welcome.  Jennings is receiving a bone marrow transplant to help treat his leukemia.



Half Decade

YHC picked up Cane and Utah.  1st time we got the neighborhood crew back together in about a year.  Clown car over to campus and were the 1st to arrive.  Utah made a smart comment about the Q really drawing out the big numbers.  Alas, cars began pulling in.  Titan pulled in ready to roll, same as 5 years prior when he met YHC for 1st F3 workout on this very campus.  Cane was there.  Thorough disclaimer provided to the pax and off we went.  VSF proudly flying.


Mosey through campus past the main building and north on 51 to Wells Fargo parking lot to circle up.


IW x 10 IC

Low Slow Squat x 10 IC

Mountain Climber x 10 IC

Merkin x 5 IC-hold

Wide Merkin x 5 IC-hold

Diamond Merkin x 5-hold

Peter Parker x 10 IC

Mosey south on 51 into campus to Tartarus (deck) and ascend stairwell 1 to level 4.  Plank series.

Burp and Merk

10 Burpees.  Burpee 1 with 1 merkin.  Burpee 2 with 2 merkin.  Up to 10 merkin.  People’s Chair.

Double Redemption Loop

Stairwell 1 Level 4.  10 Knee-Slap Jump Squat.  Descend to ground level.  5 H-R Burpees.  AYG clockwise around football field.  Stop at scoreboard.  5 H-R Burpees.  Continue on to Cougar entrance.  20 Merkin.  Bear Crawl to cross walk.  AYG up ramps to Stairwell 1 Level 4.  Repeat


Legs up for all.  IC.  Flutter x 10/High Flutter x 10/Heels to Heaven x 10/Few more exercises

Descend Stairwell 1 to ground.  Plank

Triple Nickel 

5 Knee-Slap Jump Squats.  Up Stairwell 1 to Level 4 and over to Stairwell 2.  5 Donkey Kicks.  Down Stairwell 2 to ground and over to Stairwell 1.  Repeat x 4 for 5 reps.


Right Arm High-Left Leg High-10 count

Flapjack with 10 count.

6 inches.  Right Leg High-10 Count

Flapjack.  10 count.

6 inches.  Right Leg High.  10 Count

Flapjack.  10 count.

Elbows.  Right Arm High.  10 Count

Flapjack.  10 Count

Merkin x 10 IC.

AYG to launch lot.

Flutter x 50 IC



21 men put in work today.  Well done.  Rachel and Purell were out front with Brilleaux, Haze, and Titan close behind.  We covered 2.5 miles and got plenty of stairs and ramps.  Some mary and core and a little bit of legs.

Kotters to Titan, who EH’d YHC, and is now back in the gloom.  Great to see him today.  Always pushes hard.

Kotters to Cane, who YHC EH’d to go to the 1st post 5 years ago.  A medical issue has kept him away from the gloom so it was great to have him back out today.  Strong work.

Kotters to Red Rocks.  Brushback had a hand in his posting today.  Well done and thanks for the long-arm picture for #allinforjennings.  Speaking of that, Hops brought bracelets in Clemson orange.  On each bracelet, the hastag in the previous sentence is on there twice, as is Exodus 14:14.  The Lord will fight for you; you need only to be still.  Jennings, F3 Bout Time’s son (3) is fighting Leukemia and is in Memphis, TN with his family to receive a bone marrow transplant.  His sister, Caroline, is the donor.  Pray for Jennings and the Palmer family.

Scabby made his usual entrance a few minutes late.  Timed it perfectly to join us on the initial mosey.  Run in/Run out.  Strong work.

Bushwood was HC via text to Hops and YHC yesterday.  You won’t see his name in the pax list though.  Missed him out there.

5 years of F3.  Thankful for these years and all the men I have met and spent time with, putting in work, races, 2nd F, and 3rd F.  Truly a blessing in my life.

Today was YHC’s 109th Q since first posting 04/12/2013.  1st Q 08/24/2013 at Day Zero with Tiger Rag as co-Q.  It was a learning experience.  2nd Q was 10/01/2013 at Centurion.

Started tracking F3 posts 01/01/2014.  From 2014 through year-end 2017:

544 F3 posts

102 Qs

Enjoyed them all, to some degree, and I say that in a good way.  Tried to EH as many guys as possible over the 5 years.  My M has helped keep me in check when talking about F3 and I think I have found a pretty good balance at this point.  Only took 2 years of EH to get Utah out.  If you ask him, pretty sure he would tell you he wishes he had not waited so long.  Push on those around you.  Guys need F3 and most have no idea they need it.

Special T-claps to Purple Haze, who I consider my F3 mentor when I was getting started with leading.  He must have posted my 1st 10 backblasts and edited (audited) them before doing so.  Got me linked in on Twitter and was always available when I had questions.  Still is for that matter.  Appreciate the help and encouragement.

Honor to lead the men this morning, as always.  Thanks to Margo for the opportunity.


Day Zero: Song, Scripture, Prayer for Jennings and the Palmer family.  04/19/2018 at 7:30.  RTS Chapel, 2101 Carmel Road #allinforjennings.  Please join if you can make it.  The family is thankful for all the prayers.

Turned my recording app off a tad early.  Any other announcements, please add in Comments.


Back in the Game

14 men arrived by 0530 for the designated start time.  Hops pulled in just in time for a few to sign waivers, so disclaimer was given next to his truck while the back office work was done.  2 men, Chelms and Shoe, arrived well into the workout, but found us nonetheless.  Glad they did.  16 total.


Mosey down to lower parking lot toward Raintree Lane.  Circle up.


All in cadence.  SSH x 10/IW x 10/ Mountain Climber x 10/Merkin x 15/Low Slow Squat x 10/CDD x 10/

5 Burpees OYO

Mosey out of campus onto Raintree.  Stop at bottom of hill off Providence at the big tree at bend in sidewalk.

Triple Nickel

Run up to Providence.  5 Hand-Release Burpees.  Back Down.  5 Heels to Heaven.  5 Repetitions.

Mosey across Raintree back onto campus.  Continue mosey through campus into one of the lots above Swim MAC.


Legs up between sets.  All in cadence.  High Flutter x 10/Rosalita x 10/Heels to Heaven x 10/Protractor

Wide Arm Merkin x 10 in cadence

Mosey over to Swim MAC lot.  2 staircases.  Stop at south staircase.

Triple Nickel

Run up stairs.  5 Burpees or 5 Pull ups.  Mosey down north staircase.  5 Double-Merkin Burpees.  5 Repetitions.

Plank-o-rama upon completion

Mosey over to bridge on walkway to football field.

People’s Chair

Right Leg High/LLH-10 count.  Drop down another 3 inches.  Hold.  20 Low Slow Squats OYO.

Mosey up past football field and through campus back to launch lot.


Same as last Mary, legs up, in cadence.  LBC x 10/Freddie Mercury x 10/Flutter x 50



Was DR for Spring Break with the family last week.  Last F3 post was 03/28/2018.  11 days off F3.  Last Q was 02/02/2018.  Longest time between Q’s since my VQ 08/24/2013 and my second Q 10/01/2013.  Good to be back out and even better to lead a workout.

Doc was out front on the long sets.  Busch right behind him.  Chelms was near the front on the 2nd Tripel Nickel, but, not surprisingly, he left early.  Not to mention, he and Shoe missed all of COP and 4 reps of the first Triple Nickel.  Again, glad they made it.  Site FNG’s.  Margo another site FNG.  High Tide and Puddin Pop may have been as well.

Speaking of Puddin Pop, he took a straight up tumble on the mosey back to launch lot.  It was loud and worrisome, but he is a tough man and got up immediately to complete the workout.  He skinned a knee pretty good, but only a superficial injury.  Glad for that.  Thanks for coming out to check out the workout.  Always good to have new guys post.  Schmedium and HIPAA posting HN regularly.  Nice, keep it up.  Shoe, Wild Turkey, and Geraldo pushing hard on all work today.  Aside from the hard work he put in, Hops also got the back office stuff done as well.  Thanks for that.  #waivers

Bananas and Busch, both now regulars, throw down some serious #mumblechatter.  Good to see the fellowship and enjoyment the guys get by being out there and getting work done with the group.

2.5 miles, 50 Burpees, hills, stairs, mary, etc

Thanks for the opportunity to lead at Hawks Nest.  Thoroughly enjoyed it.  Good work out there men.

YHC took us out.


Please keep the Palmer family in your thoughts and prayers.  Bout Time’s son, Jennings, will receive a transplant of bone marrow cells from his sister, Caroline, this month.  Song, Scripture, and Prayer 04/19/2018 at 7:30 at RTS Charlotte Chapel, 2101 Carmel Road.  Join if you can.  #allinforjennings



Knee Slapper

Pre-workout tweet advertised todays Centurion workout as a tough one.  Fun Friday in Area 51/SOB/UCo offers several solid options.  If you are the Q, you gotta step up your game and give the PAX a beating.  Nobody wakes up this early to get out and lolligag about for 45 minutes.  Hard work drives men from the fartsack.  We circled up right where we stood for a quick and thorough disclaimer and warm up.


IW x 10 IC

Mountain Climber x 10 IC

Merkin x 10 IC

Fast mosey through campus out the 51 entrance.  North on 51 to shopping center at 51/Carmel.

Chair Plank to regroup and instruct PAX on set.

Triple Nickel

Start in middle of center.  AYG up stairs on north end to middle of level 2.  5 Hand-Release Burpees.  AYG down stairs and back to launch.  5 Knee-Slap Jump Squats.  5 total repetitions.  Note the three bold 5’s, Marconi, for the Triple Nickel.

Mary at finish to regroup the PAX.  Various exercises.

Mosey out of center and south on 51 back into campus.  Stop at outdoor dining area with picnic tables.

Bench Set

10 Step up/10 Derkin/10 Dips x 2

Tartarus Bench Ladder

Start at outdoor dining area.  AYG to Tartarus and up short ramps to Level 2 Stairwell 1.

5 Hand-Release Knee Slap Burpees

Down stairs and back to outdoor dining area.  Repeat Bench Set.

AYG to Tartarus up to Level 3.  5 Hand-Release Knee Slap Burpees.  Back to dining area.

Repeat Bench Set.  AYG up to Level 4.  Hand-Release Knee Slap Burpees.


Rachel and Lorax each called an exercise.  All IC: Heels to Heaven x 10/Hold/Flutter x 10/Dolly x 10/Hold/High Flutter x 10/6 inches/RLH-10 count/LLH-10 count.

Double Stair Run

Start at Level 4 Stairwell 1.  Down to ground.  Over to Stairwell 2 and up to level 4.  Over to 1 and down.  Up to level 4.

Plank series to regroup.  Civilian cadence merkin set (10 each): Diamond/Wide/Regular/Diamond

Down Stairwell 1.  AYG to launch lot.



That was a great way to start the day.  Strong work by all 18 PAX this morning.  YHC was out last night scouting a nearby building to incorporate into workout, but determined that it was not safe in wet conditions.  Turns out, not much was safe this morning.  Slick out there today.


Purple Haze appeared sometime during the Triple Nickel.  He was late and ran around until he found us.  Glad he did.  Pro tip: You don’t need your card at PF, they will let you in if you provide your name.

Rachel slipped on the stairs and his back found several treads.  He got up and continued to dominate the workout.  That may hurt later.

Lorax was up front for all of it.  The man is in good shape.

Brilleaux slipped on the Bench Set Step Ups.  YHC audibled in Squats shortly thereafter.

Hops is oddly curious about the reason that some men pull straight into a parking spot while others back in.  This was discussed in far more detail than YHC expected when it was brought up.  Hops is working on completing a study to answer this question or prove/disprove his hypothesis, whatever it may be.  I hear he will compensate those who volunteer with cold IPA while completing his scientific mumbo jumbo.  Be on the lookout for answers men.

Weird chatter when YHC arrived.  Toolbag asked if I had a good dinner.  Tagalong said my gloves were nice or something to that effect.  May have had to do with Champagne ordering up the AMRAP on a previous Q.  Not sure, but it was kinda weird.

Respects pushed hard, as always.  Marconi, Chelms, Snuka, Shoe, well done.

Shrinkwrap and Toolbag put in a solid 45

Udder posted.  He took us out in prayer.

No Show kept some gas in the tank to lead the way on the Stair runs at the end.

Thanks for the invite to Q from Margo and Udder.  BTW, Margo was crushing the deck work.

Colder months see men drop off from posting.  Get in touch with those guys who have not been posting.  Invite them out.  Most of YHC’s most memorable workouts involve adverse weather conditions.  It just adds another element to the #suck of a tough workout.  Speaking of tough workouts, remember that each workout you lead is a gift to the PAX.  They don’t want easy, so show up ready to provide a beating.


Pray for Jennings Palmer, Bout Time’s son, during his fight against Leukemia.

NEXT WEEK at Centurion: Show up at 0500 for TRASH PICKUP around the AO.

CPR Training 02/17/2018.  Madison is your Q.

Rain Fake

9 men joined YHC at the Vine lot.  Heisenberg joined us this morning from Cape Fear.  Glad to have him with us this morning.  Tagalong planted the shovel flag and YHC thoroughly disclaimed the group.  Off we went.

Mosey down Conlan.  Right on Brixham Hill.  Right into lot in front of Ballantyne 1.  Circle up.


SSH x 10 IC

IW x 10 IC

Mountain Climber x 10 IC.  Hold plank.

Merkin x 10 IC.  Low Plank.  RLH/LLH.

Low Plank Jack x 10 IC

Mosey down to the Loch Ness trail.  Stop at exercise trails/bridge junction.

Burpee/Jump Squat Loops

5 Double Merkin Burpee/10 Jump Squat.  AYG counterclockwise to Ballantyne 2 patio.  5 Double Merkin Burpee/10 Jump Squat.  On to B-1 patio.  Repeat Burpee/JS set.

Back to launch spot.  Chair plank to regroup.

Repeat Loop.  5 Double Merkin Burpee Box Jumps at patios subbed in.  Chair plank to regroup.

Mosey down trail and over the bridge into the Lance lot entrance at Bally Corp Dr (South Entrance).  Chair plank to wait on six.

Merkin Hill Run

20 Werkins at Entrance.  AYG to the bridge.  20 Merkins.  Mosey back down to entrance.  Burpees to wait for six.

Mosey down Bally Corp Dr.  Right into Bull Ring.

Half Mile Merkin Run

AYG around the Bull Ring.  Stop at each of 6 Speed Bumps for 10 Merkins per bump.

MARY at completion.  10 WW2 Sit-Ups led by Fire Hazard.  Flutter x 25 IC/Dolly x 25 IC.

Merkin x 10 IC

Mosey up Brixham Hill.  Stop at lot just before Conlan Circle.  Heels to Heaven x 25.

Merkin Set (Civilian Cadence): 10 Regular/10 Offset Left/10 Offset Right/10 Diamond

Mosey up to the back lot at the corner of Conlan Circle.  10 Hand-Release Burpees.  AYG to launch lot.  High Flutter x 30 IC.



YHC got pulled out of the bullpen from 02/06 Q to fill in today at Bagpipe.  Life happens and we step up to fill the need.  Heavy rain last night drove numbers down at Bagpipe.  Or maybe it was YHC.  Either way, fartsackers missed out on a damn near perfect conditions today.  58 degrees and a nice breeze at times.  No rain, although it would have been more than welcomed by YHC if it had continued.  Favorite conditions are 55 and rain.  Would take it every morning.

Warm welcome to Heisenberg from Cape Fear.  Great to meet him and have him along side us today.  YHC asked him a few obligatory questions, like how long had he done F3.  June of 2014.  Not a rookie.  We knew that though from the outset as he was proudly representing his region with his shirt.  Second, asked him if he could share the F3 mission with the group.  He needed just a few moments to dig into the grey matter on it, then produced it for the group.  Thanks for that Heisenberg, and good work today.  Hope to see you at another workout or race soon.

Fire Hazard did some pre-running and still managed to get out front on most of the runs.  Bucky, Tagalong, Morning After showed some speed, as did Teddy, Wild Turkey, and Fredo.  Well done men.  Kotters to Brisket, or maybe not.  YHC hasn’t seen him in a while.  Good work out there.

We covered 2.3 miles, worked the legs and core some, and got 260 merkins completed for the men completing the Merkin/Pull-up Challenge.  10 extra for good measure.  Now you have only 40 pull-ups and done for the day.  Keep up the good work on that.

Enjoyed the morning down in SOB.  Always do.  Had been a while since last Bapipe Q.  Thanks for the invite from Tagalong.  YHC took us out in prayer.


BrOlympics 2.0.  02/24/2018.  It was a blast last year.  You don’t want to miss it this year.

The Brave is CHANGING LAUNCH LOCATIONS this week and moving forward.  Meet at Braswell’s: 11318 N Community House Rd, Charlotte, NC 28277

Mr.  Bean earns respect this coming Saturday.  He celebrates with a Stonehenge Q.  Post to celebrate, heckle, be heckled, eat some cake, get better.

Please continue to pray for Bout Time’s son, Jennings, who is battling leukemia, and the family during this challenging time.