The virtual shovel flag was planted and 22 hearty pax posted for another humid downpainment.
The thang;
Run up Walsh to end and back for warm-up (more on this “not much running” later)
COP
SSH x 30
Imperial Walker x 25
Squat x 20
Merkins x 15
Burpees x 10
Who said “No running” cycles
Circle around field to bottom of hill at faculty lot
Bear crawl up hill
Pusharama: hold plank no “recover”
Merkins x 10
Diamonds x 10
Stagger Merkin, Right hand forward x 5, flapjack x 5
Wide-arm Merkins x 10
Circle around field to bottom of hill, bear crawl up
Squat x 20
Front Lunge, Right foot forward x 10, flapjack x 10
Burpees x 10
Star Jacks x 10
Circle around field to bottom of hill, bear crawl up, Run to school
Dips x 20
Derkins x 10
Rinse and Repeat x 3
Suicides
Partner 1; out and back 3 distances, Partner 2 LBCs
flapjack
Partner 1; out and back 3 distances, Partner 2 Dolly
flapjack
Partner 1; out and back 3 distances, Partner 2 Squat or Merkin
Mary
LBCs x 30
Russian twist x 15
Protractor
Moleskin
Well, on paper it didn’t seem like that much running (Nibbler and Chelms heard “Not much”) – Just as well, the extra time would have been spent on Jack Webbs, which were cut due to time. Always good to be with the Area 51 crew. It was a great effort by all!
A big welcome to FNG Ricardo, aka Green Monster. Looking forward to seeing you again. And FNG Max, aka Thunder Dome, thanks for making the trip out from SF. Word of F3 has gone coast-to-coast! Thunder Dome is encouraged to get a F3 thunder dome started in SF.
F3 Dads in two weeks – sign up on web site. Chelms guarantees a good time as Half Pipe is the Q
Tutoring at AG and Billingsville once school starts back. Check web site for pre-blast when school starts.
The virtual shovel flag was posted and 23 men showed up and were all accounted for. Each man grabbed 2 bricks out of the Q’s truck and we started off.
The Thang
Run around football field to parking lot (we need a name here) for warm up:
SSH X25
Push Presses X25
Man Maker Merkins X15
Push Presses X25
Squats X25
Push Presses X25
Plank with right arm raises X12
Plank with left arm raises X12
Push Presses X25
Jog over to entrace to football field for four corners
Corner 1 – 20 Jumping lunges (10 each leg)
Corner 2 – 25 Push Presses
Corner 3 – 25 Squats
Corner 4 – 10 Man Maker Merkins
Rinse and repeat
Jog to parking lot for modified Jacobs Ladder
Run out entrance to Walsh Blvd, down toward Johnston and than up the steep hill back to parking lot for 10 Man Maker Merkins
Rinse and repeat two more times
Job to other end of parking lot:
Dips X20
Push Presses X25
Dips X20
Push Presses X25
Decline Man Maker Merkins X10
Push Presses X25
Job to center of parking lot for some modified Mary
Protractor (various angles with both legs and arms)
Mountain Climbers X20
Peter Parkers X20
Man Maker Merkins X10
Run around field and finish with 25 push presses before deposting bricks back into truck.
Nake moleskin
An un-named member of the PAX (ryhmes with Murple Maze) poked the Q via Twitter Thursday night regarding starting time and the workout plan went from moderate (in anticiaption of mud run training Saturday am) to ramped up (at least from the groans I heard I think it was). We did 250 push presses (thus FNG Push Press) with bricks in hands and 85 man maker merkins in cadence. That should help our shoulders and arms feel real good later. Sand bags from last week may have been worse but not by much.
Centurion has grown so that we have appropriate mix of ages in the crowd with My Sharona (60 – strong) a regular as well as The Worm (over 50). Snowflake decided to show up to give us 3 over 50. #oldmenstrong
Contact me at pchepul@gmail.com for any or all of the following:
1. Helping us out with tutoring at AG Middle School and Billingsville Elementary one or more days per month from 4:30 to 6:00 (don’t have to be there the whole time if shorter period works). Most kids live in single parent family and we can make a big difference.
2. Q at Centurion. We are especially looking for some guys that have never Q’d to give it a shot. The first time is toughb but it will make you stronger mentally and phsyically.
3. Books for Billingsville – I can arrange for someone to meet anyone that has some books we can donate.
Aye
The virtual shovel flag was planted and 23 pax were ready to get after it
The Thang
COP
SSH X30
Merkins X20
Flutter kicks x20
LBC X20
Imperial walkers X20
Dirty McDeuce with run to top of Little Ave, five burpees, and return to starting point before each set
Set 1
Diamonds X12
Squats X12
Mtn Climbers X12
Donkee kicks X12
Set 2
Merkins X12
Dolly X12
LBC X12
Freddie Mercury X12
Set 3
Jumping lunges X12
Carolina Dry Docks X12
Stagger right X12
Stagger left X12
(this set was crowd pleaser)
Run to parking lot for ladder with sprints
Squats 10-1 and Merkins 1-10
Suicide run in parking lot – three legs
Six minutes of mary (flutter, Rosalita, LBC, high flutter, protractor)
COT
Naked Moleskin
Early morning drivers around CCHS evidently have not been trained on use of turn signals and had the PAX agitated during COP on Little Ave. Maye YHC shouldn’t do a COP in the middle of a street even if it is 5:40am?
Great to see two FNG’s and 23 pax (a record for Centurion???). Would have had the record for sure if Cadillac and Charcoal hadn’t fartsacked and I hadn’t traumatized Abbacus and Hops with the Devils work out in a Catholic faciilty a few weeks ago. This was old school with short runs in between various exercises meant to create full body quiver.
Glad to see Senator Trussel. That’s 2nd time in a row I avoided the War Daddy tag. Still a bunch of Hates in the PAX but I like getting pushed to go faster.
I hope Ringo (Beatles fan) and Beamer (have to check to make sure this name is not already taken) got what they were looking for and will be back. Goal is to get a little stronger every week.
Looking for other volunteers to Q. It’s a great experience and will make you better. Please contact Escargot, Runstopper or myself. Also, F3 is more than just exercise. Great way to find your purpose with access to resources to do something great.
The shovel flag was planted and 22 men, all accounted for, posted for their weekly dose of Centurion.
The Thang (early start by 5 minutes – YHC ready to get the holiday weekend started):
Run up road to Carmel to parking lot near Panera for COP
SSH X30
Burpees – 10
LBC X30
Burpees – 10
Merkins X20
Burpees – 10
(Those who were late – well, just not early, joined half way in)
Run 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)
Run to picnic tables at front of school
10 step ups each leg, 10 dips, 10 decline merkins
10 step ups each leg, 15 dips, 15 decline merkins
10 step ups each leg, 20 dips, 20 decline merkins
Run back to parking lot for six minutes of mary and some shoulder work
Flutter kick X20
Hold em
High flutter kick x20
Hold em
Dolly x20
Hold em
High dolly x20
Hold em
Freddie Mercury x20
Diamonds x10
Stagger right x10
Stagger left x10
Carolina dry docks x10
COT
Naked Moleskin:
YHC was a little anxious for a holiday weekend and started at 5:25. Had a long list of pain and wanted to make sure I got it all in. Apoligies to the late (not really) arrivers.
Sacagawea once again trys to go for Larry Bird award but I think that goes only to old guys that beat the younger QIC. I’m around 15 years older so he doesn’t get to take home the trophy until he laps me.
FNG Mike Babb aka Philmont – (mbadd@usa.net) showed up on his own and announced he was an FNG at the start. His goal is to lose 50 pounds before trip to Philmont next summer so he came to the right place. Keep coming back brother and we’ll do our best to help you with that goal. After further consideration, changed your name from wishbone to Philmont.
Still hoarse from having to shout Hate so many times during COT. Abacus (my younger brother) showed up to taunt me but it was just fuel for the fire. He does count nice and slow like an old man so it was a nice break.
Remember Memorial Day Convergence at Sout Park and consider signing up to help tutor next fall at AG Middle School. See web site for more details.
F3 is ready to grow our tutoring/mentoring program in partnership with CrossRoads Corporation. Our goal is to assist kids from Grier Heights as they make the transition to AG Middle School. In addition to tutoring starting in September, there are opportunities to assist this summer.
Summer opportunities – 2013 Freedom School
– Drive MPPC church bus (must be member of church) on June 9 and/or June 15 to take kids to/from Camp Harrison, near Lenoir. Approximate 4 hour round trip.
– Read at Freedom School (summer school program at AG Middle School) for 15-30 minutes, Tuesday – Friday mornings, one time committment
– Field trip chaperone’s – Various one time opportunities on Wednesdays or Thursdays to assist with field trips throughout the summer. Requires committment from 4:30pm to 7:30pm
These are great opportunities to “test the waters” for those who are interested but not yet ready to make a commitment to regular tutoring.
Bulldogs Matter afterschool program – Starting in September
Collaborative effort between CrossRoads Corporation and AG Middle School to improve the academic, emotional, and social readiness for identified at-risk students from Grier Heights.
Tutoring opportunity Monday thru Thursday from 3:45 to 5:45. Looking for committments of one to two days per month in order to have a constant presence in the program. Our goal is to provide a stable adult influence for the kids and guide them in establishing goals and working toward them. Only requirement is committment to show up – no prior tutoring experience required.
Please shout out below or contact me at pchepul@gmail.com if you are ready to help a young person thru a challending time in their life.
CrossRoads Corporation is a faith-based non-profit organization in partnership with Myers Park Presbyterian Chruch, residents of Grier Heights and other stakeholders in the revitalization of the Grier Heights neighborhood.
The virtual shovel flag was posted and 16 PAX rolled in to Charlotte Catholic HS for their weekly dose of Centurion
Grab a brick from trunk of Chelms truck and jog to warm up lot for COP
SSH X20 – Brick in right hand
SSH X20 – Brick in left hand
Diamonds X15
Squats with brick out front (where else?) X25
Plank with right arm brick risers X10
Plank with left arm brick risers X10
Jog to corner of football field for “Extended four corners” (still no key for field and Q is not about to be first to climb the fence since I have 2 2.0’s heading their soon). Jog around outisde of “stadium” and stop at each corner to complete 10 count of called excercise
Round 1 – Merkins
Round 2 – Squats
Round 3 – Turkish get ups (ouch)
Round 4 – Jumping lunges
Round 5 – Burpees
Jog to front of school to picnic tables for step ups , dips, and merkins
Round 1 – x10
Round 2 – X15
Round 3 – X20
Jog to parking lot for 6 minutes of mary
Low dolly X15
High flutter X15
Low flutter X15
Protractor
Freddie Mercury (slow bicycle) X15
Boat / canoe
Jog around field back to start for COT
Moleskin
First time as Q at Centurion and had to show the young men how an old man gets after it. I have only been war daddy once in 2 years before Centurion and now twice in a row. #oldmanstrong is looking for some real war daddies (over 50).
Extended four corners was rough but just wait till/if we get on the football field for burpee/squat suicide ladder.
Did Farside show up late on purpose thinking he could slip through without a brick unnoticed? Q was watching like a hawk and made sure he got his money’s worth – #noshortcuts
A lot of new faces for me so bare with me until I learn names and faces. It was a privilege to take the lead at Centurion.
Consider contributing some time to Billingsville now or AG Middle School in the fall to help guide/tutor some young men that often lack a strong male figure in their life. Contact me at pchepul@gmail.com if interested in helping (1 or 2 per month from 4:30 to 6:00 one day a week – Wed at Billingsville and TBD at AG Middle School).
First Q at Centurion on Friday. Will bring a few oldies I learned from Metro pax (Six Mike favorite – Four corners, Hitman favorite – She Hate Me, Dirty McDeuce, and Burpee/Squat suicide ladder (bricks will be provided). Looking forward to seeing new faces.