Low Impact Aerobics at the Aquatic Center?

Low Impact Aerobics at the Aquatic Center?

The shovel flag was planted in the dark at Catholic as 20 men, including 1 FNG, gathered to take their shot at #F3Centurion.  Here’s what we battled through:

The Thang

Before we left the parking lot…

  • 10 burpees, plank, recover
  • 10 burpees, plank, recover

Run to the right side parking lot for COP:

  • SSHs – 30 (cadence)
  • IWs – 25 (cadence)
  • Merkins – 20 (cadence)
  • Squats – 25 (cadence)
  • LBCs – 30 (cadence)

Run to the aquatic center parking lot for a lot of pain.  Partner up (size does not matter) along the bottom of the parking lot.

  • Partner 1 – Run to the top of the hill (~40 yds, ~30 degree incline), 10 jump squats (touch the sides of your shoes), run back down
  • Partner 2 – Merkins until Partner 1 returns
  • Flapjack and repeato until Q calls time (~8 mins)


  • Partner 1 – Bear crawl to the top, 5 decline merkins, run back down
  • Partner 2 – Flutter kicks until Partner 1 returns
  • Flapjack. Plank until all Pax finish.


  • Partner 1 – Run to the top of the hill, 5 burpees, run back down
  • Partner 2 – Jumping lunges until Partner 1 returns
  • Flapjack and repeato until Q calls time (~8 mins)


  • Partner 1 – Run to the top of the hill, 5 incline merkins, backwards bear crawl back down
  • Partner 2 – LBCs until Partner 1 returns
  • Flapjack. Plank until all Pax finish

Jailbreak sprint to the top of the hill and run over to the hospice center for some people’s chair…regular, right leg up, left leg up, on your toes.

Circle up in the hospice center parking lot for some Mary:

  • Dollies – 40 (cadence)
  • Rosalitas – 30 (cadence)
  • Knee ups – 15 (cadence)
  • Exploding merkins – 10 (on the Q’s count)

Run back to the parking lot for:

  • 10 burpees, plank
  • 10 burpees, plank, COT

NakedMan Moleskin

  • Yesterday, via Twitter, YHC promised that, from the opening bell, the Pax would be hurting and searching for each breath.  It would seem we accomplished that today, as there was very little mumble chatter.  For a solid 45 minutes, each man pushed himself hard…and there was plenty of sweat left on the aquatic center parking lot to prove it.  The Pax attacked the hill with vigor each time and fought the exercises tooth and nail until the very end.
  • In the first round, YHC is not sure what was worse…10 jump squats after running up to the top of the hill or the seemingly endless merkins blast while waiting for your partner to return.  Either way, there is a certain closeness about getting your face a few inches from where another man has dripped his sweat on the parking lot.  #F3Brotherhood.
  • The bear crawl to the top seemed to last forever.  There were a lot of “don’t look, just keep going” exclamations.
  • In the second round, running the hill after a bunch of jumping lunges proved unsavory.  There was definitely a lot of burn.  The burpees at the top did not help.  As usual, Runstopper crushed the burpees with his fluid one motion technique…and he and Udder lapped the field. #ExtraCredit.
  • The backwards bear crawl was, oddly enough, just as long as the bear crawl up the hill.  Strange Brew declared “there’s a reason bears walk forward”. Aye!
  • The visit to the hospice center was certainly warranted after all that…but there wasn’t much in the way of pain management…just the administration of additional pain.  People’s chair finished off the legs.  And the Mary had the Pax groaning as we kept climbing on the Dollies.  The exploding merkins was a crowd pleaser…we’ll feel those in the core tomorrow.
  • After Mary, we finished right back where we started…with another 20 burpees.
  • After months of being EHed, FNG Dwayne B. came out with My Sharona.  He’s a chiropractor, hence the nickname “Skeletor”.  That is strong brother…so now you have to keep coming out!
  • With most of the workout taking place at the aquatic center, The Package missed the perfect opportunity to fulfill his #MrUniverse promise to show up in his speedo.  Thanks goodness he was a no show this morning…witnessing that bear crawl would have been unsavory, at best.


  • July 4th convergence – 0700 at South Charlotte Middle School
  • Last week of F3 Dads this Saturday – 0900 at Colonel Beatty park
  • EH a buddy and find a Saturday workout
  • Check out the website for new workouts launching soon. #F3Area51Grows.


About the author

Purple Haze author

Notify of
Inline Feedbacks
View all comments
11 years ago

Pax put down some heavy painment. RS helped me keep my motor running. Tks brotha

Mighty Mite
11 years ago

Sandwiching everything between 40 burpees was unsavory. The backwards bear crawl down a decline made me feel like Spiderman. Great Q, Haze!

11 years ago

Dang Haze sounds like a missed a smoker today. Going to have to add Centurion to my rotation.

My Sharona
My Sharona
11 years ago

My legs are feeling the pain from the one-legged people’s chair. Great beatdown. I’ll be back in two weeks. (out of F3ville next week). Our FNG, Skeletor is Dwayne Brouse. I have been bugging him to post for at least 9 months. Man had more excuses than bones in his body. Finally took me to come to Area 51 to get him out. Glad I made the trip, all 5 minutes from my house. I’ll have to add Centurion to my weekly routine. Can this 60 year old body handle 5 workouts a week? Won’t know til I try. Aye

Senator Tressel
11 years ago

Ouch! The repeats at the Aquatic Center were brutal. Never bear crawled that far backwards, and I had to walk the last 1/4. Have to give props to Runstopper for his bear crawling speed coming backwards down the slope. Dude – how did you do that? Great Q, Purple Haze! You really pushed us today. I’ll see Package tomorrow at the Fort and will thank him for skipping this one….

11 years ago

Great lead Purple Haze! Followed with a epic prayer by Abba to take us out. This was my first encouraging post since the knee problem. I am itching to get back to form. T-claps to all of the great Centurion Qs. Charlotte Catholic has become a great location to further the F3 mission. Thanks to everyone who continue to keep leading new men to a great path. Like I said this morning there are some great men who are ready to step up and Q, just pull the trigger. Be sure I will be pulling you in soon. In my down time I have been working on a nice little treat for my Q return. Aye brothers!

Would love your thoughts, please comment.x