Posted by Chelms (LD gets no credit for the BB other then delegating it to me – actually that is a great idea)
Thanks to Escargot, the shovel flag was planted and 17 men gathered in the gloom to end the work week right.
The Thang (making it up as best as I can since LD didn’t leave me a Weinke and asked after COT that I post the BB)
Run to upper parking lot for COP
Form three lines for some 50 yard runs (after what seemed like forever to get the PAX on board -#refusniks coming to Centurion?)
Jog to aquatic center, After some confusion, split up group with half at bottom of lot and half at top of lot. Find partner.
Teams at bottom wheelbarrow to top to “tag out” with teams at top that are doing merkins. Team at top then band walks to bottom to “tag out” with teams doing squats. Team now at bottom wheelbarrows back to top once another team makes it back down. Rinse and repeat.
Jog over to high school entrance for Jack Webb ladder to 10
Jog back to parking lot for six minutes of mary, with every other man deciding on exercise and calling cadence (#goodpracticeforfutureQ’s). Low flutter, Rosalitta, LBC, Dolly, Knee ups, Burpees (wtf – burpees are not part of 6MOM), bicycle, Russian Twist, and Plank (borderline 6MOM).
Jog back to start – COT
Naked Moleskin
The Q’s timing was a little off this am and I think he was making up much of the workout as we went. Thinking back, him asking me to write the BB makes sense. I eventually got impatient and just took off on the first sprint while the Q&A session with the PAX was still going on. Runstopper noted that I must have slept at Holiday Inn last night and was ready to go.
Speaking of Runstopper, he threatened to make fun of my toboggan. Not sure if he ever made good on the threat since I couldn’t hear him since I was so far ahead of him.
Purple Haze did a little better job holding evil exercise thoughts to himself but I wonder if he suggested the Jack Webb ladder while I was out of ear shot.
For the PAX benefit, here is the definition of 6MOM – “Six Minutes of Mary: An abdominal routine of no specific composition as long as it promotes TBQ. Inspired by psycho-killer with the 7 minute ab workout in Something About Mary.”
I don’t think burpees qualify as an approved 6MOM exercise and planks are borderline. However, I did like LD’s plan to have every other man call cadence. It gave some newer guys a chance to practice. Leroy improved 1000% in only 1 minute.
Announcements:
Need guys to sign up for Q at Centurion as the schedule is wide open. I still have bricks, jump ropes, and cards in my truck so you can’t complain about the workout if you don’t sign up to Q.
The virtual flag was planted and 14 men, glad for the heat wave, showed up for some end of week fun.
The Thang
COP right in the parking area
Circuit work – Three rounds with brick work at one end of football field and jump rope at other end – groups of three trading places with runs between stations and handing off the “baton” that looked like either a jump rope or a brick.
Jog to top of aquatic center for some draw poker (the PAX can thank Gunny). Draw a card – Yellow = Bear crawl times number on card with one wild card, Blue = Turkish get-ups times number on the card, Red = burpees X 5, and Green = Partner merkin ladder X number on the card.
Job back to parking lot for COT
Naked Moleskin
The pax can thank Gunny for the card game. It was much worse on Monday at DMZ when we did it for about 40 of the 45 minutes. Not sure whose idea it was to use bricks and jump ropes.
Great to have Runstopper back after long hiatus. When is your next Q at Centurion? Also, can’t wait to see you and 2.0 at AG.
Purple haze can’t help himself. Always has to call an audible to make the pax work harder. Last week at fast twitch and now this week at Centurion.
Hops showed how lucky he can be by pulling the very worst card from the deck on the first pull (#onpurposemaybe?). 10 downhill bear crawls to start was aweful and only thing worse would have been to do them last. However, PAX should watch the dealer next time and make sure there is no slight of hand going on.
Announcements:
Corn Hole tournament at Udder’s church to raise funds for a mission trip. Check out the web site for details but I think he said January 18 from noon to 5.
Hops mentiond several Third F opportunities. Check the web site and weekly email for locations and times.
COTS going strong one weekend per month to help those less fortunate. Check out web site if interested in getting involved. F3 Nation is about generating ideas at the site level and using the power of F3 to make an impact by pulling together men of common purpose.
Lone Survivor showing tonight. Check out web site for time and location. You may be able to get a ticket if not signed up but not guarantees.
As always, it was an honor to lead this group of strong men this morning. I am truly blessed.
The virtual shovel flag was planted and 14 pax posted for what was YHC’s coldest post to date. Wind chill reports varied between 12 and 15 degrees. NW wind at 20 mph.
The thang:
120 yard mosey to parking lot for COP:
Partner up: size matters
Mosey to Swim Academy parking lot:
Partner 1: Lunge walk down hill
5 Burpees
Bear crawl up hill
Partner 2: Arms straight out squats
SWITCH
Plank when both complete cycle.
Round 2: Sprint down hill
5 Burpees
Sprint up hill
Hill run to McMahon with 3 Merkin x20 stops (1st and 2nd street lights and McMahon). Turn right onto McMahon to Wells Fargo parking lot.
Partner 1 carry partner 2 around the building
10 Burpees
Partner 2 carry partner 1 around the building
10 Burpees
Mosey to Picnic tables at front of Clt Catholic
20 step-up (10/leg)
20 dip
15 derkins
Repeat x2
Mosey to lower lot adjacent to football field
Short rest 50-yard sprints x10
Burpee Tabata: 60 seconds of work/20 seconds rest x3. Roughly 50 burpees.
Mosey to start parking lot for Mary. Titan invited to Q Mary: Rosalita/LBC/Leg raises and holds at various angles.
Plank-o-rama provided by Wingman while QIC retrieved phone to record COT.
10 burpees to close it out.
Ball of man: prayer by QIC
Moleskine:
YHC had a sleepless night and was suffering from a belly ache. It was a rough night/morning. We got started a little early to get the heart rate up rather than stand in the cold, biting wind. No complaints from the pax. Several Larry Bird’s this morning: Chelms, Mighty Might, Hops, Cane, Titan, just to name a few. Good work out there by all today. Partner carry was more trouble than YHC anticipated. It was at this point that YHC was very close to puking, while being carried on Cane’s back. We were burpee heavy this AM (approx. 100 total). The burpee tabata may have been better received earlier in the workout. YHC was running on fumes at this point. Thanks to Titan for providing some Mary and to Wingman for plank-o-rama. Fighting through mornings like this makes us stronger.
Announcements:
• Convergence at the Fort and Joe Davis 5K tomorrow 01/04/2013. See website for more details.
•New workout at Carmel Middle School: Run and Gun. 5K pace run followed by Tabata. Titan reports it should be pretty painful. Look for preblast on website.
•Chelms reports that opportunities for Q available at Centurian in late January or February. Let him or Escargot know if you are interested.
•See website or weekly email for additional announcements.
The virtual shovel flag was planted and six men rolled out early to a moon lit track (no head lamps required) to get the day started off right.
The Thang:
Jog down to track and take one lap for warm up.
COP
800 meter intervals with lunge walks for active recovery
Mosey to the field for “Four Corners” (ten of called exercise at each corner)
(did we do a Round 6 – can’t recall due to O2 deprivation trying to keep up with Frasier)
Jog back to parking lot for COT
YHC rarely has a plan with everything slotted in and improvisation is a favorite (as I’m too lazy to plan ahead in that much detail). PH helped me in this regard with is reference to some lame exercise at BHM call squat pivots (looked like a Dook drill to me). I decided to add a jump to the exercise. It may add some explosive power to our jumping but it was painful on the last two corners.
T-claps to Whip Lash for some free advice on taking care of tennis elbow (which I have not played in several years). It has been nagging for weeks and the chiropractor (same as witch doctor – no?) helped me out big time.
Thanks to PH for the closing prayer – always brings it at the end
Announcements – Keep an eye on the web site and weekly email blast for holiday schedule as there will be some shuffling. Also, try to sign up for the 5K run in Fort Mill on January 4 to raise funds in honor of Rock Thrills brother. Parties for the kids at Billingsville Wednesday and AG on Thursday if you can make it. Give me a shout (pchepul@gmail.com) or sound off below if you want more information on time. Good way to experience what we are doing there without having to tutor your first visit.
In celebration of 100 posts, YHC took the Q and retraced the steps of his very first post. Along the way we stopped for reflection, mumblechatter and some good old fashioned pain.
Note: The * above indicates presence at that first post on May 24th. My heartfelt thanks to you guys for welcoming me into the fold. (Note to Philmont – Chelms was Q the first time you showed up and originally named you something else but I don’t remember what it was)
The Thang
Early start by 1 minute. Already 4 minutes behind schedule. May 24th started 5 minutes early (just ask Runstopper)
Run up Little Ave to parking lot near Panera for COP. YHC narrated points of interest along the way. Not used to running at the front of the pack, but it definitely smelled better up there.
COP
SSH X 30
Burpees – 10
LBC X 30
Burpees – 10
Merkins X 20
Burpees – 10
Mosey to picnic tables at front of CCHS. Between each set, YHC recalled his feelings from that first post:
10 step ups each leg, 10 dips, 10 decline merkins
“At this point I was thinking, what is wrong with these people?”
10 step ups each leg, 15 dips, 15 decline merkins
“At this point I wondered, where are all the chicks?”
10 step ups each leg, 20 dips, 20 decline merkins
“At this point, I just laid face down on the cement and wanted to Cry”
For the final planking-ten-count, YHC threw a nice curve and counted in Roman numerals.
Mosey back to CCHS parking lot for the Devils Workout (6x6x6)
Six stops and six reps of called exercise while running down parking lot and back
Round 1 – Imperial Walkers
Round 2 – Knee ups
Round 3 – Merkins
Round 4 – Mountain climbers
Round 5 – Jumping lunges
Round 6 – Burpees (ouch)
Thanks to Chelms for leading inter-round planks for the overachievers.
Mosey to center of parking lot for some mary and some shoulder work.
Flutter kick X 20
Hold em
High flutter kick x 20
Hold em
Dolly x 20
Hold em
Diamonds x 10
Burpees x 3 (to get to the proper total)
Walmart shuffle back to start.
Several lessons learned about being Q:
– Need to learn how to count consistently. If you want to go to 30, don’t slow down at 20.
– Remember to say Recover, otherwise the masses will mumble.
– Don’t spend so much time looking at your Weinke. Next time just make it up as you go along.
COT:
Started with a few questions YHC asked of the pax, challenging them to remember what’s important: Have you spent more time reading backblasts this week than your Bible? We slap each other on the back and say good job, but do we do that to our kids every day?
Announcements:
Christmas Party Saturday Night @ Tiger Rags.
Joe Davis Resolution Run on Jan 4th. 34:18 is the time to beat if you don’t want to come in last for F3.
Please pray for Libby Jones, a child with Leukemia undergoing chemo and bone marrow transplants.
Consider making donaton to F3 Foundation to suppport holiday party at Billingsville and AG Middle School. See the post on the main page at the web site.
***
33 men gathered in the gloom around the virtual shovel flag to pay respects to Lt Micheal Murphy and the workout named after him.
The Thang:
COP
SSH X40
Mtn Climbers X20
IW X20
Run 1 mile
Perform the following (most did 10 sets of 10/20/30)
100 Pull ups (assisted or Australian – as necessary)
200 Merkins
300 Air Squats
Run 1 mile back starting point for some Mary led by Hops
COT
Naked Moleskin
This is a you versus you. Can be timed but in 45 minutes much of the PAX had to settle for getting in as many sets as they could. The run may have been slightly over 1 mile and the warm up COP required precious minutes but the goal is to do the best you can and get better each time.
Great crew and I love the age difference (two Doubles Hates at 27 all the way up to WD of 60+). Foot wedge was new to Centurion and picked a good one as the murph always pleases.
Anyone looking for a Christmas gift for Philmont can buy him a new joke book. Some of the PAX were complaining about reuse of old material.
Long Distance stepped up to Q on Black Friday and Run Stopper quickly jumped in to co-Q, reminding everyone that it was “Black Friday”. Luckily that PAX will not have to wait in line for a beat down and all the “gifts” at Centurion only require sweat.
Announcements:
Convergence at the Rock on Turkey Day.
Tutoring continues and you are encouraged to invite others including high school age kids and older, wives, girl friends (not on the same day), neighbors, grand parents. F3 has Thursday but the programs can use more help Monday thru Thursday.
I do believe this is the first time for the Murph at Centurion.
Worktout:
1 mile run
100 pull ups
200 merkins
300 air squats
1 mile run back to COT
I usually break up the exercises into 10 sets of 10/20/30. This is quintessential “you vs you” with goal to finish the workout as fast as you can. However, the Q will wait for everyone (#nomanleftbehindthistime) until all have finished (or we cut it short to finish on time).
The work-out is named after Lt Michael P Murphy, kllined in action in Afganistan and a cross-fit enthusiast. Exceprts of his background are below.
Lt. Michael P. Murphy, fondly referred to by friends and family as “Murph,” was born May 7, 1976 in Smithtown, N.Y. and grew up in the New York City commuter town of Patchogue, N.Y. on Long Island.
Murphy was commissioned as an ensign in the Navy on Dec. 13, 2000, and began Basic Underwater Demolition/SEAL (BUD/S) training in Coronado, Calif., in January 2001, graduating with Class 236. BUD/S is a six-month training course and the first step to becoming a Navy SEAL.
Upon graduation from BUD/S, he attended the Army Jump School, SEAL Qualification Training and SEAL Delivery Vehicle (SDV) school. Lt. Murphy earned his SEAL Trident and checked on board SDV Team (SDVT) 1 in Pearl Harbor, Hawaii in July of 2002. In October of 2002, he deployed with Foxtrot Platoon to Jordan as the liaison officer for Exercise Early Victor.
Following his tour with SDVT-1, Lt. Murphy was assigned to Special Operations Central Command in Florida and deployed to Qatar in support of Operation Iraqi Freedom. After returning from Qatar, Lt. Murphy was deployed to the Horn of Africa, Djibouti, to assist in the operational planning of future SDV missions.
In early 2005, Murphy was assigned to SEAL Delivery Vehicle Team 1 as assistant officer in charge of ALFA Platoon and deployed to Afghanistan in support of Operation Enduring Freedom.
On June 28, 2005, Lt. Murphy was the officer-in-charge of a four-man SEAL element in support of Operation Red Wing tasked with finding key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.
A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.
Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, Lt. Murphy returned to his cover position with his men and continued the battle.
As a result of Murphy’s call, an MH-47 Chinook helicopter, with eight additional SEALs and eight Army Night Stalkers aboard, was sent in as part of the QRF to extract the four embattled SEALs. As the Chinook drew nearer to the fight, a rocket-propelled grenade hit the helicopter, causing it to crash and killing all 16 men aboard.
On the ground and nearly out of ammunition, the four SEALs, continued to fight. By the end of a two-hour gunfight that careened through the hills and over cliffs, Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz and Sonar Technician 2nd Class (SEAL) Matthew Axelson had fallen. An estimated 35 Taliban were also dead. The fourth SEAL, Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell, was blasted over a ridge by a rocket-propelled grenade and knocked unconscious. Though severely wounded, the fourth SEAL and sole survivor, Luttrell, was able to evade the enemy for nearly a day; after which local nationals came to his aide, carrying him to a nearby village where they kept him for three more days. Luttrell was rescued by U.S. Forces on July 2, 2005.
By his undaunted courage, intrepid fighting spirit and inspirational devotion to his men in the face of certain death, Lt. Murphy was able to relay the position of his unit, an act that ultimately led to the rescue of Luttrell and the recovery of the remains of the three who were killed in the battle.
Lt. Murphy was buried at Calverton National Cemetery less than 20 miles from his childhood home. Lt. Murphy’s other personal awards include the Purple Heart, Combat Action Ribbon, the Joint Service Commendation Medal, the Navy and Marine Corps Commendation Medal, Afghanistan Campaign Ribbon and National Defense Service Medal.
The virtual shovel flag was planted and 8 men woke up early for an easy race week Fast Twitch.
The Thang
COP for warm-up
Light running – alternate slow 400’s and moderate 800’s with 1-2 minute rest in between each. We completed 4 sets and had plenty of time for third F.
Line up on goal line
Lunge walk half way back to parking lot and then mosey
COP – Slow squats in cadence to 6 (slow enough to burn)
COT
Nake Moleskin
Small group this am as some must have started to taper for Saturday a little early. We went nice and slow which was a pleasant change (and will not happen again for a long time as the Q does not plan to run another half marathon but rather switch back to Spartan Beast in the future)
Soul Glow was donning the brightest tobaggan I have ever seen. No need for a head lamp with that beacon on your noggin. Frasier was once again out front but he did dial it back a bit this am. Too many Hates (was I the only one over 40) so I laid low in the COT.
Need some new Q’s for Fast Twitch. Reach out to Turkey Leg after he recovers from the Avian Flu or whatever bug he caught from his 2.0. Hope your back to full strength by Saturday TL.
Only announcment is reminder to sign up for Spring Mud Run soon.
Posted on behalf of Mermaid
19 PAX came out to enjoy a 70 degree morning at Centurian. The rain held off and the workout began.
The thang:
Mosey from lower parking lot to upper lot near school. Circle up:
30 SSH
20 Merkin
8 Burpees (OYO)
30 Mountain Climber
20 Wide Merkin
8 Burpees (OYO)
30 squat
20 Carolina Drydocks
8 Burpees (OYO)
Exit to adjacent entrance to school. Partner up.
Partner 1: Run to 1st Steritech sign and back
Partner 2: Alternate between LBC and Imperial Walker (20/each)
Switch when partner 1 returns.
Plank when partner 2 returns from run. Plank-o-rama provided by Hops. Recover
Indian run up hill to shopping center at 51 and Carmel.
Get with partner. Partner 1 ascend stairs rapidly. Run to stairs on opposite end. Descend rapidly. Partner 2: 12 merkins and follow partner 1. Repeat.
Plank-o-rama while waiting for PAX to finish.
Mosey to front of school near picnic tables. Find a bench.
15 step-up
15 dips
15 derkin
Plank when done
REPEAT x2
Mosey to front entrance of the school. 2 groups split up by 1 and 2.
Wall walk
Lunge walk ramp
Crab walk to steps; plank when done
REPEAT x2. Lunge walk changed to bear crawl (#2); Crab walk swap for bear crawl (#3)
Mosey to lower parking lot for partner sprints.
1: Partner 1 sprint approx 50 yds and back; 2 burpees. Switch
2: Sprint; Jumping squats
3: Sprint; LBCs
Jail break to lower lot for COT.
Moleskin:
A pleasure to lead a fine group of men this morning for my virgin Q at Centurian. Thanks to all of the F3 Q’s I have followed and learned from to allow me to make a go at Q. The workout theme was: hit it and quit it. More specifically, QIC intended to move locations frequently with a quick, intense burst of exercise, then move on to the next one. Heart rates were high and oxygen levels were low. Great work by all PAX this fine morning. T-claps to Hops for hijacking and providing a plank-o-rama for the PAX. T-claps to Chelms for offering clarification to QIC’s instructions when necessary for the benefit of the group.
Announcements:
•Centurian continues to need Pax to step-up to Q. Consider doing so. Today was my day. Chelms told me I would be happy I did it. He was right. Several veteran Q’s will help if you need it or you can ask someone to split a workout.
•Still time to sign up for the USMC Mud Run in April in Columbia, SC. More info: . http://www.ultimatechallengemudrun.org/
•01/04/2014 Convergence at Fort Mill prior to the Joe Davis Memorial 5K run. Details: http://f3nation.com/2013/10/20/convergence-and-5k-run/
•Christmas Party eVite has gone out – 12/7 at TR’s crib. Contact Baracus (Brian.T.Anderson@bankofamerica.com or 704-957-8130) if you didn’t get the evite or have questions.
•3rd F at Panera following Friday Centurian workout. All welcome.
23 men, all accounted for, rolled into Charlotte Catholic HS to find the Q had some implements to help with the weekend downpainment.
The Thang:
Grap either a jump rope or bricks and jog to parking lot for warm up
Jog to bottom of Little Ave. Pax with jump ropes start jumping while Pax with bricks run to top of Little Ave and back while watching out for cars – busiest road in Charlotte at 5:45am. Flap-jack and repeat for two rounds.
Jog to school entrace for some alternating jumping rope and circuit work. Bear crawl/lunge walk up ramp, crap walk down patio, balls to the wall walk. Flap jack with jump ropers. Short plank while PAX finished up.
Jog to parking lot for some jump rope and sprint work. Partner 1 sprints down to light pole with bricks and back while partner 2 jumps rope. Switch and then repeat, increasing each round to next light pole for a total of four rounds (parking lot is longer than it appears in the mirror).
A few minutes of mary (all X20) – Flutter, Dolly, High Flutter, Rosalita
Naked Moleskin
Q figured it would be a nice mix to have bricks and jump rope given the comments about the bricks from my last outing. The pax can blame my ten year older daughter – she loaded the bricks in my truck last night with a wicked smile on her face.
I don’t think the picture I found is Runstopper but can someone confirm. His son was skipping rope much faster than pops but the picture is of a much older man.
Centurion is becoming the young man’s hang-out. Even with WD MY Shirona in the pax we still had an average age under 40. Just glad he keeps showing up. However, I’m getting hoarse from yelling hate during COT.
Abacus must have done an extra round of the sprints since a Chepul never comes in last. That or he just picked the wrong partner.
Shout out to Stoli for making the long drive down from North Country. He has been a great co-worker for two years as you cannot find a more dedicated and hard working individual. Typical F3 man. My company will miss him but I’m glad he has an opporunity to advance at employer that is much closer to his home.
Thanks to Hops for taking us out
Announcements
Watch out for announcement on upcoming 5k race and convergence in Fort Mill. Rock Thrill is the Q (I guess)
Tutoring continues at Billingsville and AG Middle School
Purple Haze continues to lead some 2nd and 3rd F at Panera after Centurion every Friday
Need some new Q’s for Centurion. Time for some Hates/Hate Hates to step up.