22 hard core Pax, who either ignored the pre-blast or were up for the challenge, gathered at CCHS to see what the parking deck could dish out this am. The smack talk started early and never let up.
The Thang:
See the pre-blast. Warning- Reading may cause you to post at the Brave I forgot the bear crawl up to level 4 but that was probably a good thing. We added one set of sprints on the soggy field and 5 burpees at each speed bump on the way home plus a few minutes of Mary at the end.
Naked Moleskin:
Scabby started the griping early when I mentioned wheel barrows as part of the circuit (something about wrists getting over-used before he got married) and tried to cajole RS into Qjacking. However, YHC would have none of that even though RS did give it a try right before we started the circuit. Swiper, who is not much older than my son, joined in early with the smack talk with excessive criticism of the Q’s disclaimer and choice of “Explosive Merkins” in the early COP. This is a Mermaid referral from some obscure web site but I digress.
Glad to see Checkpoint back as I was starting to worry he was slowing down. That concern was quickly dispelled when we started the deck work as he showed wisdom in picking Swiper as a partner and getting out in front. Their team did get disqualified for not doing a ladder on the wall jumps (#colarules) and thus Mermaid and Cane (I think) took home the VT today.
I apologize to Mermaid’s M for taking the PAX down to the practice field and getting everyone’s shoes a little muddy but this is F3 – we find the nastiest/hardest places to slog thru whenever we can.
Welcome to Pre-pay, who works at Cigna. Fellow Chapel Hill alum so he didn’t have to worry about some sorry as name like DOOK or Coach K.
As always it was an honor and a privilege to lead this group.
Announcements:
Christmas Party announcement on the web site. Please sign up so we can get a count.
Joe Davis Memorial Run in early January. This will be a great morning with a large contingent from F3 and the race will be a good barometer of how your doing.
Please consider all three F’s and not just the Fitness part. Let’s get out in the community and do something good.
Pick a partner and start at level 1
Repeat the circuit five times, increasing count of each exercise as follows
Should be sucktastic and winner gets Centurion bragging rights for one whole week.
Six men showed up (Iron Horse and Semi Gloss squealing tires in the parking lot to make it almost on time) for YHC’s first Q at Day Zero. Luckily for me, Abacus stepped in and saved me from double booking at The Rock and Day Zero due to equipment malfunction (no way it was user error). Perfect morning to mix it up.
The Thang:
Jog around soccer fields before COP at basketball court:
SSHx20, Explosive merkins X10, jumping lunges X15, mountain climbers X15
Mosey thru the woods to shopping center for a three sets of four corners on roads around the shopping center. Ten of called exercise at each corner
Mosey back to front of school for three rounds of dips, step ups, decline merkins (10, 15, 20). Over to wall for some balls to the wall merkins. Audible after 1 round due to complaints.
Run around school to the rock pile and grab a lifting rock.
Jog around soccer field back to b-ball court for some mary (flutter, dolly, other stuff). Jog to wall nearby for jump up ladder. Jump on top of wall and do jump squats (1 to 10). Jog back around the field and stop briefly for 10 pull ups. Finish at basketball court with jumping lunges and ski jumps before calling it a day.
Naked Moleskin:
Thanks to Abacus for stepping in after my agent double booked me. Luckily the two PAX didn’t cross paths and there was no family feud. Pretty sure Day Zero was way harder.
Small but talkative group this am. YHC thinks we mixed it pretty well as I’m feeling it today. Mix of old and new as we had three Respects and three Hates. Pretty sure Respects won.
Announcements:
Christmas party in early December. Sign up on web site.
1/1/16 anniversary workout at Freedom Park.
Joe Davis run on 1/9. Let’s get a big turn-out.
Early March F3 Nation gathering at Philmont. Check the web site for details.
Eight of South Charlotte’s strongest (the rest were afraid they might get wet) gathered to start the week off right at DMZ. Yes it was raining but F3 is about pushing outside your comfort zone so that’s what we did (under the cover of the portico at the church). For all those worried bout the rain, here’s what you missed:
The Thang
Mosey over to portico (wood/brick columns but still meet the definition I think) for alternating COP and running in the rain ( we had to get a little wet otherwise our wives wouldn’t believe we worked out)
Round 1 – SSH, slow squats, merkins, she hate me (squats, merkins, mountain climbers), 5 burpees OYO, run around the back
Round 2 – Plank for the six, diamonds, CDD, stagger right merkins, stagger left merkins, Peter Parkers,10 burpees OYO, run around the back
Round 3 – Six minutes of Mary (LBC, Rosalita, low flutter, knee ups), 15 burpees OYO, run around back
Round 4 – Peoples chair (one legged at times) with air presses, balls to the wall, LBC, 20 burpees OYO, run around back
Round 5 – Wall circuit (jump ups, decline merkins, dips) – 20 and than 15, 15 burpees OYO, run around back
Round 6 – Plank, jumping lunges, partner sit ups (20 and than 15), leg throws, 10 burpees OYO, run around back
Round 7 – Plank and 5 burpess OYO to finish
Naked Moleskin:
The rain was a blessing as original plan was bent Jacob on the steep slope in Mountain Brook with burpees (1 to 7), jumping lunges (2 to 14) and jump squats (3 to 21). I for one was happy to have the rain force an audible. This workout was not overly difficult but we worked the entire body (only thing missing were pull ups – I need a lot of those).
Eight was a perfect number as we fit easily into the portico and the smaller group helped me remember all the names (didn’t need the iphone). Pot Hole is possibly the most consistent attendee at Carmel Road so T- claps. Bushwood left the kids at home alone but TR or Agony pointed out not to worry as he lived so close we could hear the smoke alarm if it went off. TR of course did only half the exercises – he needs to publish a list of approved exercises so we can keep the nantan of South Charlotte engaged. Agony pointed out repeatedly how he loathed burpees but the audible to jumping lunges didn’t seem to make him any happier. Agony, Bushwood, and TR kept pushing the pace on the runs while BOG, Razorback and Doogie made sure they didn’t get too far ahead. I was the one squealing like a pig trying to keep up. Pig
As always, it was an honor to lead this am and I appreciate all the support (and limited haranguing).
Announcements:
Except when Simba fartsacks and Bushwood has daddy duty, Third F at Dunkin Donuts after DMZ.
Metro versus South Charlotte soccer match this Saturday in Matthews. It should be awesome and wish I were in town even though I have never played soccer in my life.
Watch out for more detail on the South Charlotte Christmas party (somewhere in South Charlotte and some date I forgot).
Sign up for Joe Davis Memorial run on Saturday, January 9 at Walter Elisha Park in Fort Mill – sign up at Joe Davis Run Sign UP, Great way to start the new year.
21 strong men gathered early for their weekly dose of Centurion. Four men (will give Snowflake full credit) started early with Kettle Bell work (KB) while three put in a pre-run (PR).
The Thang:
COP – SSH X21 (each member of PAX gives their F3 name on one of the counts), Merkins X10, Staggar R X10, Stagger L X10, CDD X10
Jog over to parking lot across 51 for some Mary – Dolly X15, Flutter X15, Rosalita X15
Jog to base of Palantine for some Bermuda Triangle – run up to top of Palantine for burpees, run down lane and around office building on right for dips and decline merkins, run down to street for jump squats, and back to start – Rinse and repeat two more times with 15 of each exercise in circuit 1, 10 in circuit 2, and 5 in ciruit 3 (Thanks to Hops and his correction to the call of 3 by the Q – as Mermaid noted, it was only 2 more – glad he didn’t say 50). Plank till the six finishes.
Jog back to the parking deck at the school for some deck work. Figure eight running the stairs and the deck, ramp work with jumping lunges at each turn up to level 4 and back down to 1, and incline/dedcline gassers X4.
Back to starting point to finish with LBC, Diamonds and wide arms.
Naked Moleskin
Humid morning and early start with KB left the Q gassed at the end. Great group this morning and good to see Mermaid back up in the front. Runstopper also put in a strong showing on the Bermuda Triangle while Bout Time gets no credit for being in the lead group since he’s a Hate. The rest of the PAX pushed thru the humidity and the oven that looks like a parking deck.
Hops was fortunate that the Q’s miss on the third round of Bermuda Triangle was off by only 2. If it had been 5+ then the PAX might have sacked him at the top of Palentine.
Welcome FNG Iliad (see below excerpt from internet – that’s how I know it’s true). Strong work for first time out although you look like you were pretty prepared showing up with a triatholon shirt on. Did you beat Brushback on all the runs? After reading the summary below I thought about changing your name to Hector or Agamemmon and could be convinced to change if any of the PAX have a strong opinion. However, it was an adventure just to get to Illiad so maybe appropriate.
As always, YHC is honored to lead such a great group. Thanks to Hops for taking us out with a strong prayer.
Announcements- Mud Run sign up on F3 web site. Mermaid is Q for Area 51 so see him for questions if the web site doesn’t splain it enough. He probably could use some help so don’t wait for him to ask – step up and volunteer – THIS MEANS YOU.
In the tenth year of the Trojan War, tensions are running high among the Achaians (a super-ancient name for the Ancient Greeks). First, the priest Chryses comes to ask their leader, King Agamemnon, to release his daughter, whom Agamemnon was holding captive. When Agamemnon refuses, the priest prays to the god Apollo to send a plague against the Achaians.
After nine days of plague, the Achaians assemble again and demand that Agamemnon give the girl back. Agamemnon eventually agrees, but only if he gets to take Briseis, the girlfriend of Achilleus, the greatest warrior of the Achaians. Even though Achilleus gives her up, he becomes so enraged that he refuses to fight any more. That and he prays to his mother, Thetis, who happens to be a goddess, to pull some strings with the other gods so that the Achaians will start getting defeated in battle and realize how much they depend on him.
Achilleus’s mom definitely spoils him. She gets Zeus, the king of the gods, to agree to Achilleus’s request. Sure enough, the next day the Trojans make a successful counterattack, led by Hektor, their greatest warrior. Several days of violent fighting follow, at the end of which the Trojans have the Achaians pinned against the beach, and are threatening to burn their ships. At this point, Achilleus’s best friend Patroklos asks for permission to go into battle in Achilleus’s place. Achilleus grants Patroklos’s request, and even lets him wear his armor. Patroklos’s gambit is successful – when the Trojans see him, they think he must be Achilleus and become absolutely terrified. The plan goes off the rails, however, when Hektor kills Patroklos – with the help of the god Apollo and a minor Trojan warrior named Euphorbos. Hektor then takes the armor off Patroklos’s body.
When Achilleus learns of the death of his friend, he experiences terrible grief and swears revenge. He sends his mother, Thetis, to get a new suit of armor made especially for him by the fire-god, Hephaistos. The next day, Achilleus rejoins the battle and kills many Trojans, including Hektor in a one-on-one battle.
But Achilleus isn’t satisfied. For the next few days, he continually abuses Hektor’s body in gruesome ways, even after Patroklos has received a proper funeral. The gods don’t like this, and send a message down to Achilleus telling him to give up the body. When the Trojan King Priam – Hektor’s father – comes unarmed, by night, to ask for his son’s body, Achilleus agrees. The two men eat together and experience a moment of shared humanity. Achilleus grants the Trojans a grace period to perform their funeral rituals. The poem ends with the funeral of Hektor – though we know that soon Achilleus will die and Troy will be captured.
17 strong (sans Runstopper and Scabby – HC but no #DRP) gathered at Charlotte Catholic to take on the brand spanking new parking deck (which we found out functions like an oven in the summer).
The Thang
COP – SSHX15, Mtn Climbers X20, Jump squats X15, Merkins X15
Jog to the new parking deck and take a quick tour, with bear crawl up one level, stopping at the top level of the stair well nearest the school for start of the 3 by 4 triple stack. Run to corner on other side of deck from stair well, perform called exercise, run down to next level and over to opposite side and continue hitting all three stair “stacks” and all four levels at each “stack”. Level 1 – 3 count, Level 2 – 6 count, Level 3 – 9 count, Level 4 – 12 count
Rinse and repeat but YHC audibled the counts to 1, 2, 3, 4 at each stack #sweatingprofuselyintheoven
Jog to middle for quick stop at the concrete barrier for Incline Merkins X15 and Decline Merkins X10
Jog over to ramp from level 3 to 4 for triple nickle. 5 jumping lunges at bottom and 5 jump squats at top with animal movement up the ramp and sprint back down. Bear crawl, Crab Walk, Broad Jumps, Backward bear crawl, and Backward crab walk.
Down to ramp from level 1 to level 2 for three man gassers. Man 2 sprints from upper ramp to lower. Man 3 sprints up ramp once man 2 arrives and then Man 1 sprints down once man 3 arrives. Keep going until YHC calls time.
Jog over to starting point for a few minutes of Ring of fire. Each man calls out his F3 name and then a core exercise for the PAX to perform while he sprints around the circle.
COT
Naked Moleskin
This was the first full work out in the new parking deck and I don’t think anyone left disappointed (or with much left in the tank). The deck gets a bit warm and hitting all 4 levels over and over was grinding.
Pretty sure that was the lowest average age for any F3 workout in my 4 years of F3 workouts. Mighty Mite at 28 (roughly) wasn’t even close to war baby and maybe not in the top 5 youngest. Lost of Hates and Hate Hates in COT with only 2 R’s and maybe 4 Ayes (for 40 something men). Hope to see the young guys keep pushing and eventually challenge Frasier for the speed king crown.
Frasier was out front on the triple stack, as usual (I still want to see the Doctor note for exemption from merkins/burpees), with Teddy and Dear Abbey not far behind. Everyone pushed it hard so no failures this morning. Tank is aptly named and it’s a good thing he missed all the support columns or the whole deck might have come crashing down.
Time for some of the young guys to step up and Q, even if only for half. Contact me to find a date (pchepul@gmail.com, @pchepul for Twitter, or 704-236-8576).
As alwasy, it was an honor and a privilege to lead this am.
Announcements
Southern Discomfort next Saturday with 12 (or 14), 10, and 6 mile options. Long option starts at 5am at the Vine with 10 mile and 6 mile options starting right here at Centurion at 6am. Hydration will be provided so please sign up on the web site if you are going to make it. All you jokers can manage at least the 6 mile option as the pace will not be fast and we stop at multipe AO”s for workouts where you can rest if needed. Find a buddy and car pool if you can. Check web site for more (and accurate) details -http://f3nation.com/2015/07/01/f3-southern-discomfort-saturday-august-1st/ .
Nineteen of F3’s toughest hombres gathered in the early gloom for their weekly dose of Fast Twitch pain. TR had the music going and RS took his shirt off before we started – beating Hairball by 15 minutes.
The Thang:
COP – SSHX15, 5 churpees, Jumping LungesX15, 5 churpees
One warm up lap and head out. 5 churpees at each street light on Woodfox before heading over to Rising Meadow for churpee/jumping lunge suicides. Run to 1st street lamp, 5 churpees, back to bottom for 10 jumping lunges, up to 2nd street lamp for 5 churpees, back to bottom for 10 jumping lunges, etc (hit 5 street lamps I think).
Mosey up to Raintree Lane and then run all the way to Providence Road – turn around once the rabbits pass you and gather at playground parking lot to wait for the 6. Run back up Raintree Lane to Windbluff and down to speed bump at bottom – Fletch led Six MofM till the 6 arrived.
Modified Jacobs Ladder – up to top and 1 churpee, back to bottom, up to top and 2 churpees, final lap and finish with 3 churpees (should have done 2 more rounds but Q was spent).
Mosey back to the school and finish with some plank work and merkins – Spackler started counting with 1 minute to spare but no one complained about being cheated out of the last minute.
Naked Moleskin:
We got a little stretched out this morning on the long run to Providence (You versus you on that one) but good mental training for BRR (dark and alone for a few miles). Hairball asked for 6 miles and we came close at 5.3 but YHC likes short bursts with exercises (I know – they call that boot camp) so I tried to keep everyone happy (fail).
The usuals were out front (Mr. Brady, Bout Time, TL, Fletch) and a few stayed pretty close (Hairball, Prohibition, Alf). The churpees got the best of me toward the end and called off the Jacobs ladder early – should have gone two more rounds but was afraid I would have to walk back if I did.
TR goes by the book – Fast Twitch says running workout on the web site so TR sticks to the schedule (avoided most if not all churpees and other exercises that did not involve running).
Great effort by all.
Announcement – Sign up for Southern Discomfort so the Q’s know how much hydration needs to be provided and also buddy up and form some car pools between end point and Cenutrion or the Vine (depending on your starting location).
As always, an honor and privilege to lead such a great group.
23 men of purpose with pure hearts gathered at CCHS for their weekend downpainment at Centurion. The disclaimer was given and a reminder that any man who brought canned ham was allowed to forgo the coupon for the morning. Rock Thrill topped YHC’s can count (50 versus 20) and thus YHC had to carry a larger paver (#Mermaidspecial). Given Rock Thrill more than doubled my count, he could have shamed me into carrying both large pavers but luckily he didn’t think of that. T-claps for the 50 cans and still carrying the paver.
The Thang:
COP – SSHX23 (each man calls out his F3 name in order thus 23), 5 burpees, IW X15, 10 burpees, Squats X15, 15 burpees.
Grab a paver and jog up to the shopping center. Plank until the 6 arrives. Ladder up to 12 diamond merkins – run to 2nd floor and down to elbow, 1 diamond merkin, back down to start, 2 diamond merkins, 5 more round trips so we finish with 12 diamond merkins.
Jog down to the Walgreens (Q was looking for some Aleve at this point). Mary with Freddie Mercury until the six arrives. Bear crawl down right side of Wal Green, mosey to other side and crab walk back (#longerthanQthought). Partner wheelbarrow down and back.
Jog to practice field for some gassers – exercise with paver at one end and hold six inches for 10 count at other end in between gassers.
Jog back to starting point, stopping at each speed bump for 5 burpees (15 total). Drop off paver in the SUV and circle up for COT.
Naked Moleskin
Q fail on marketing for canned ham as I didn’t get the reminder out until late Thursday. Unfortunately, Rock Thrill saw it, including my challenge to bring more cans than YHC, and thus I had to carry the larger paver (#gladto)
Original plan was the Murph with the brick but the run up to the shoppinig center with the paver forced me to audible – not sure the result was any easier as combo of heat, humidity, and paver made for a jacked up heart rate. Udder threatened mutiny if we ran past teh Wal Green down 51 so chaos avoided.
Udder was winning the gassers (#firsttimeforeverything) so I’m wondering if he heard 1 versus 10 for the called paver exercises and Abacus beat me in the bear crawl/crab walk (#firewood for next week – never let your son or younger brother beat you – #strong work). That is 0-2 but thankfully Teddy let me stay in front on the ladder (could hear him breathing down my neck the entire time) so at least it wasn’t an 0-fer on the score sheet.
Rip Curl, Triple 7, and Puppy Love continue to show the young guys that even if your age starts with a 5 you can still mix it up (or beat) the Hates. #respect. Great to see Pulp Fiction out again – I think he is 3-3 since his first visit to Centurion a few weeks ago.
I have Purple Haze in the list of PAX but never actually saw him between warm up COP and COT – can somone verify he was with us and not sitting in his car?
Parking deck should be done soon so time to start “ramping” it up rest of week to get ready for Friday the 13th every week – Centurion will surely qualify for the #paradeofhorribles then if not already.
Lastly, site Q Escargot was back out so hope he can stay injury free. And congratulations on the new biscuit in the oven – hope he/she doesn’t look like the milk man.
As always, an honor and a privilege to lead such a great group.
Announcements
Drive to support the food pantry at Calvary continues – bring some canned goods to a workout tomorrow. Check with Mermaid if you have questions.
Area 51 CSAUP event coming soon and Centurion AO will be a stop (if not then we will have to add it). Watch web site and @F3area51 on Twitter for more information.
Likely a convergence on July 3 so stay tuned.
Lastly, please let me know if you want to Q. We would like every man to Q – #getstronge
ADD ON – Link to sign up to Q. All 23 PAX from Friday can do it – first step is to sign up. I am happy to assist in preparation and execution (not sure that will help). https://docs.google.com/spreadsheets/d/1Yj2i_vLSAb1hZAmQaUBHNHwvhC5tWSGo1x4-rdLt1dI/edit?usp=sharing
The shovel flag was firmly planted and 17 men did the right thing early on Saturday to get stronger. Flipper, who YHC had never met and who did not know that YHC was the Q, mentioned at the start that he came to the Rock to avoid RS Q at Day Zero – #Firewood. The Rock is a great AO and we covered over 3 miles without leaving the church grounds.
The Thang:
Jog around the parking lot with 5 burpees at each road bump (20 total).
COP – Warm up
Jog to rock pile, grab non-running rock, and mosey over to parking lot for some circuit work. Perform called exercise with rock, “gently” place rock on the ground, sprint to other end of lot and plank for the six. Hold six inches and then sprint back to rocks. 7 rounds
Mosey across parking lot for a little Mary (lots of heckling about Q form – more #firewood) – Rosalita and Dolly (pax already sensing where we are heading and try to divert the Q)
Mosey to base of North Face for Bermuda Triangle – perform 2 of called exercise at each station and increase by 2 each round. Run up North Face – burpees, run to corner – merkins, run down lot – jump squats, run to base of North Face – Rock Hoppers. PAX finished 3 or 4 rounds – brutal
COP for a little plank work, peter parker, and parker peter. Jog across parking lot and perform burpees at each bump until the six catches up. Jog down to baseball field for some more sprint work – karaoke and backwards runs
Up to pavilion for dips X15, decline merkins X15, dips X15, and incline merkins. People Chair until YHC calls for Jail Break back to starting point for a minute of planking before COT.
Naked Moleskin
A lot of firewood this morning between the “slant” that the Run Stopper workout would be harder thus The Rock was a better alternative (Russian Roulette – PAX didn’t know what was in the chamber for the Rock) and the constant chirping about YHC form. The PAX is lucky we had an FNG this am or we might still be running.
Welcome FNG Doug Van Dyke heretofor known as Macho Grande (from Stryker in “Airplane” as Doug works for Stryker).
Appreciate the invite from Hopper and Gummy to Q this am – always an honor and a privilege.
Annoucnements:
Mermaid coordinating food drive so check with site Q’s as to what they need. Jelly for the Rock (not to drink – don’t pay attention to TR).
The Fort Mill clown car drove in, the virtual shovel flag was planted and around 20 Centurion regulars joined the Pebbles fan club for the weekly weekend downpainment at South Charlotte’s best/toughest Friday workout.
The Thang:
Jog down Little Avenue around to parking loat at corner of Johnston Road for COP – 100 SSH (I was concerned that was the only exercise Pebbles knew as we approached 100 but thankfully he moved on). We also did some mountain climbers, merkins and maybe something else.
Count off 1-4, grab some extra gear Pebbles had stashed, and head down to the field. Partners 1-2 use jump rope for some resistance running across field while partners 3-4 peformed four corners with pushups and squats at each corner of the field. Rotate and complete the exercise.
LIne up on side of field for some suicides and gassers.
LIne up at base of ramp up to street for partner carry up to top and back down steps Rotate so that each many carries partner twice (#Abacusisheavy).
A few minutes of Mary before jog up to shopping center at corner of Carmel and 51. Run 3 trips around the stair ciruit with Merkins in between each round before heading back to launch point.
Naked Moleskin:
Great lead by Pebbles even though I feared we had a mutiny boiling when we got to 95 of the 100 SSH’s. He made sure we worked all the major muscle groups and got in some good cardio. Not sure why we had all the plates but confident I’m glad we didn’t have time to use.
Nice to see the Fort Mill pax show up in numbers to support Pebbles. That was extra pressure to deliver but Pebbles came thru.
Announcements – Too late as I posted BB after the Memorial Day weekend convergences.