F3, along with members of FiA, just finished a 2nd successful year supporting Bull Dogs Matters, an after school program for kids from Grier Heights at AG Middle School. Those that volunteer to support this program undertand the title of this BB. Many of the kids lack discipline and focus while it can be hard to forge a relatinship with others. However, this is exactly why F3 and FiA are needed to support Bull Dogs Matters. These kids really need us to show them a different way and that is exaclty what we accomplished this year.
Through the dedication and hard work of several PAX, we made big improvements in getting the kids to learn team work and try new things. Examples included Tryon creating Giant Jenga and the golf ball gutter challenge, Rev Florida with his lunch trays and Leroy leading the kids thru the Marshmellow challenge. It takes special people to dedicate time each week to show up for a program where you may not feel appreciated. However, I have been blessed to be surrounded by very special people who place themselves third. Several regulars who deserve recognition are Tryon, Senior Chips, Chicken Coop, Rev Florida, Leroy, Barnabus, Barracuda, Field of Dreams and FOD’s son Will (special T-clap).
I encourage all men of F3 to find an AO as challenging as the Bull Dogs Matters program. Our communiites need F3 involvement in programs like this. Please contact me at pchepul@gmail.com if you want to learn more about Bull Dogs Matters or want to get invovled next year.
12 men did the right thing and eschewed the fartsack for a weekend downpainment at Centurion. My last visit to Centurion before turning 50 so I tried to go out with one to remember.
The Thang
Grab two bricks (all 12 men went with the double fister this am) and jog up to shopping center parking lot for COP. SSHx20, Man Maker merkins with brick X10, Squats X15.
Brushback special from Friday the 13th – Run up to 2nd story and do 1 Turkish getup at the top. Back down to starting point for 2 merkins. Repeat up the ladder until Q calls time. Most finished at 11 turkish getups and 12 merkins.
Purple Haze special I call Bermuda’s Triangle – Start at base of Palentine then 5 burpees at the top, run to other side of office building for 5 dips, run to road for 5 squats. Repeat with 5 burpees, 10 dips, and 10 squats, and one last climb up Palentine for 5 burpees to finish.
Run to shopping center parking lot for gassers. Plank after each sprint with six inches and ten count. Completed 5 round trips (I think).
Back to starting point and finish with 49 flutters with bricks extended behind head. Checkpoint was disappointed we didn’t do Jack Webb to 53 with bricks (next time brother).
Naked moleskin
Great group this am. Scabby was pushing me on the Friday the 13th ladder while Teddy took home LB award on Bermuda Triangle. Brushback is surprisingly fast for a “big” guy and was out front on the gassers the whole way. Leroy was holding back since he has to double down with his wife today – jogging that is.
Hope the farewell to my 40’s “party” was fun
Announcements
F3 Golf – Still 4 spots available so consider playing. You can still donate to support the Leap. See web site for link.
Continued prayers for BOG. He improved yesterday per email sent out so hopefully he will be back out with us soon. Please remember to always stay with another man, rest when needed, and generally be alert to other PAX that may look like in trouble.
As always, a privilege and honor to lead such a great group.
The virtual shovel flag was planted and 16 of F3’s finest gathered at Hydra to slay the beast. The PAX was closer to the Q’s age than the young guys down at Centurion so I didn’t have to put up with disrepect.
The Thang:
COP with SSHX25, Mtn Cilmbers X20, Diamond Merkins X10, Wide Arms X10, Jumping lunges X15, and 10 OYO Burpees
Mosey behind school after grabbing pavers and jump ropes from Q’s SUV to start the three headed Hydra
Head 1 – three man relays. Man 1 at Station 1- Jump Rope, Man 2 at Station 2 – Jump ups and decline merkins, Man 3 job to other station with paver for hand off. Three circuits (YHC wisely chose the only team with 4 men – crafty).
Head 2 – Mosey to baseball field for 7 innings – Half the pax jogs around outfield fence and half stays at home base for called exercise and groups switch after each lap
Head 3 – Mosey to field near parking lot for gassers – Plank active recovery with sprints in between (4 or 5 round trips)
3 MOM – High flutter, Rosailta
COT
Perfect size crowd and perfect weather although LIFO by Donkey Kong blew up my Weinke (to my advantage). We went from perfect 3 man teams to one four man team but that meant less carrying by YHC (#wiley) and Hopper (your welcome).
Didn’t know why I didn’t recognize many from the mud run but it became clear once the moans about having to turkish getups in the dirt infield. This is F3 – we get dirty.
As always, an honor to lead such a great group.
Announcements:
Please pray for BOG. Got the word today that he is doing much better. Let’s think about safety (consider ID bracelet, having someone carry a phone, learn CPR, and generally watch out for your brother)
Consider donating to F3 golf tournament to support The Leap.
Unfortunately, the race organizer had an issue with permits and the race scheduled for March 21 to raise money for brain tumor research has been postponed. I will provide more information as it become available regarding rescheduled date.
The virtual flag was planted and nine men braved the frozen tundra for a weekend downpainment at one of F3’s best workouts. The Q forgot to microwave the pavers so the pack had to endure some cold, cold pavers.
The Thang:
COP for SSHX15, IWX15, and 10 hand release burpees to warm up
Divide into 3 man teams with each team having one manly paver and two regular size pavers. Jog down to practice field for some gassers (quite a few actually). One man carries the heavy paver down and back one time (maybe 150 yards round trip) and then rotate. Ten trips equaled a round with ladder 10 down to 1 of called exercises (different exercise at each end).
COP for SMoM (with paver extended behind head) – Low flutter X20, Dolly X20, Heels and hands to heaven X20, protactor (heels and hands)
Line back up for some circuit work with one partner sprinting between the end lines and switching off at each end to do called exercise
Rinse and repeat
Jog back to starting point to burn off last few minutes with Jack Webb – 1 merkin and 4 push presses with paver (feel sorry for the unlucky three that got stuck with big paver – you will thank me this summer after visit to the pool) up to 5 and 20.
COT
Naked Moleskin
This workout was very simple but effective (at least for me). Sprints with a paver (26 to be exact) wears on you after a while and the jog back to the parking lot was much longer then the jog out. Checkpoint rightly called me out for not having the pavers warmed as promisted on twitter. Glad everyone was wise enough to wear the big gloves anyway.
Mermaid tried a Refusnik early with complaint about Disney World and stairs incident but once he found out he had team members counting on him quickly stepped up to the challenge – only grimiced once or twice. PH showed up even though he constantly (and I mean constantly) tells me how much he hates running with pavers. Some of the younger pax may have had their first taste of pavers – next time we will run a further distance and carry two for the real experience.
Not sure if we set the temperature record for Centurion but we were close. I had an equipment malfunction with my long johns but fortunately I had six layers on so no one noticed (unless you saw me constantly pulling those suckers up).
Announcements:
Still time to sign up for Mud Run and Brain Tumor Race (Team Chepul Hill) on March 21 at Marshal Park downtown. Link is http://www.braintumorcommunity.org/site/TR/TeamraiserEvents/CharlotteBrainTumorRace?team_id=71982&pg=team&fr_id=2420
As alwasy, it was an honor and a privilege to be out early with such a fine group of men.
Posted by Chelms on behalf of Leroy
The Thang:
SIte Q Hopper planted the shovel flag and ten men of purpose ignored the morning chill to get Saturday started off right.
The Thang:
Jog to area in front of church for warm-up with SSH x25, Mtn Climbers X25, LBC X25.
Jog to North Face for an Arc Loader – run up North Face, perform called movment, and run around trees and back down to bottom of hill
Run over to back entrance for triple nickle with jump squats at bottom and squat thrusts at top.
Run up to parking lot for some work with a rock
Run down to large field west of church for sprint work. Sprint in between each exercise (civilian count)
Partner leg throws – 2 rounds
AYG to fence at end of field and then AYG back to base of hill.
Mosey up to picnic area for circuit work – three rounds (10, 15, 20) with jump ups, dips, and decline merkins.
Mosey around to other side – Peoples chair, Balls to the wall, Peoples chair
Mosey to parking lot – Partner sprints with one partner doing called excercise while other sprints
COT
Naked Moleskin
Thanks to Hopper for inviting me to Q at The Rock. Great AO with lots of options – made it easy for me to make up the workout on the fly. We covered slightly over 3 miles and hit every major muscle group multiple times. North Face is just aweful, especially early in the morning when frosted over.
The Checkpoint/Maverick combo is hard to beat – “experienced” and young both pushing the PAX. Jamboree once again demonstrated world class speed in the froggy jump. Tito (that’s how it spelled in past BB so don’t blame me if wrong) showed some speed on the sprints – almost caught Maverick a few times.
Hopper took us out with a great prayer.
Announcements
Consider joining a BRR team. I thought I would hate it last year when I signed up for my first but ended up loving it (even with plantar fasciata bothering me my last 2 legs) and definitely will do it again this year.
Get involved – The third F is Faith, meaning discerning God’s intended purpose for you and getting out into the world to make an impact. If your trying to find your dolphin (read Freed to Lead) then talk to other men, get out and try something new, and dont worrying about failing once or twice. Tutoring, COTS, Mission I am Possible, and other efforts ongoing or find other F3 men and start your own.
Race to support Brain Tumor Research on March 21 at Marshall Park downtown Charlotte. Please consider joining Team Chepul Hill. Every man that completed the workout this am can complete a 5k with no problem and a 10K as well – Link to sign up at http://www.braintumorcommunity.org/site/TR?px=3408952&pg=personal&fr_id=2420&et=i98ZrHByzYDnkfC1IVL3qwl.
Email me at pchepul@gmail.com
We invite all the PAX to join us at Marshal Park on March 21, 2015 for a 10k/5k (or both) race to raise funds for brain tumor research. Abacus and I have a younger brother that has been fighting Stage IV brain cancer for almost three years and this event means a lot to us.
We have formed “Team Chepul Hill” (all four Chepul boys are UNC Chapel Hill grads but Duke men are welcome, espeically since the staff there took such good care of my brother while he was in a clinical trial) for those able to join our team. Thanks
Tryon stepped up again to lead our Thursday team building activity. Using PVC pipe and various sports balls, the kids worked in teams to transfer the ball down a series of pipes into a bucket.
We are looking for more ideas so please contact me at pchepul@gmail.com if you have activities we can use and for more information about the program.
14 of F3 Nations finest eschewed the fartsack and gathered for the best workout in all of the F3 Nation (and I am site Q at Centurion – we may need to add 15 minutes to that one)
The thang:
Warm up with SSHX20, Slow SquatsX20, butt kickers, high knees, karoke (L & R), and backward run before heading up to 51.
Run to Calvary with 5 burpees at each intersection starting at the school (total of 30).
Mosey to hill beside ball field for triple nickle with turkish get-ups at top and jumping lunges at bottom.
Audible due to wet field and mosey over to parking lot for partner sprints. Partner 1 sprints down to other end and back while partner 1 does called excercise and then switch
Head back to school with the rabbits circling back three times to pick up the six.
Down to track for 13’s – Run to each corner of track and start with 1 merkin and 12 jump squats. Ascend/descend by 1 at each turn for total of 3 laps.
Mosey up to parking lot for perfect one hour finish on the second.
Naked Moleskin
I”M Back – My first time Q’ing Fast Twitch since BRR as ankle of 49 year old takes a while to heal (especially when I turn it once a week on the basketball court). It was good to be back and ankle felt great.
Spackler asked if gloves were needed and I said surely not (even though I had a pair on). I did keep to my promise of no bear crawls but we did knock out a few burpees on the pavement. He’s young so skin will grow back quickly.
Haze is getting soft in his old age. Two straight workouts without a single comment on my form (did I miss a Churpee/Churkin call).
Felt good staying near the front on the run down to Calvary but not so good on the way back. TL, Hairball, and Mr. Brady were way out front with Haze, Hopper, Bout Time and probably a few more (excluding YHC) not far behind. I don’t think Hopper pushed me off the walk way but he was apologing alot so maybe it was a stealth push. I did redeem myself on the track (perfect form). For someone that doesn’t seem to like running, Horsehead sure runs a lot.
Great to see some new faces (beard when it comes to Sly) so we hope you guys become regulars.
As always, it was an honor to lead such a great group of men and I thank you all for pushing me out there this am.
Announcements:
TL starting to build BRR roster. Look for email from him or contact him if interested.
Tutoring ongoing at Billingsville (Randolph) on Tuesday at 4:30 and AG MIddle School on Thursday at 5. Contact me (pchepul@gmail.com) if interested in making a difference in a kids life.