Centur(y)on
The VSF was planted by Champagne prior to his Q of the 0500 KB pre-Centurion workout. Then 17 men set out for another Friday morning painfest at Centurion. There were actually 19 total, but Wingman was his usual LIFO self (#consistent) and Runstopper was even more LIFO than Wingman.
The Thang:
Jog around the football field over to large lot.
No COP technically, but we circled up.
50 Burpees OYO
Run to rocks at far end of football stadium.
Grab a rock.
50 cadence-count squats (100 squats)
Run rest of way around stadium back to large lot
Round-the-clock merkins (1 at 1 o’clock, 2 at 2 o’clock, etc., etc. – staying in plank the whole way around)
CDD’s x 22 (100 merkins & CDD’s combined)
Run to rocks.
Flutters x 50 cadence count (100 flutters)
Run around stadium to large lot.
100 reps of MC’s, Peter Parkers, Parker Peters & Rockhoppers
Run to rocks. Grab a rock.
100 reps of curls, tricep extensions & overhead presses
Run around stadium to large lot
50 burpees OYO (100 total burpees for the morn)
Run 2/3 of way around stadium.
Lunge walk to 1st speed bump, Bear crawl to 2nd bump, Lunge walk to 3rd. Jog back to launch lot.
Dolly x 25 cadence count (50)
Freddie Mercury x 25 cadence count (50) – 100 dolly/fm’s combined
COT
Ye Olde Moleskine:
YHC wanted the pax to get what they paid for at Centurion; and speaking for most, if not all of the pax, we paid a hefty downpainment this morning at Centurion. The theme, perhaps unbeknownst to the pax, was 100 reps at each stop with the exception of burpees which I split into 50 early and 50 late. I hate burpees. Runstopper loves them. No surprise that despite his arriving after we had started the burpees, he was first to finish with room to spare. Nice work brother.
He was later than Wingman, and I think Wingman was bitter for losing his LIFO title at Centurion, but only for today, and I gave him LIFO status in the pax listing anyway.
Must point out that even after a punishing workout – Mermaid still bearcrawled faster than most of the pax can run – strong.
Also noted one of the pax switched out rocks during the arm work portion. No shame in that. Impressive that you shifted gears and finished. That’s what it’s about – pushing yourself and getting stronger. Do all the reps even if modification is necessary.
Speaking of modification – the Q was feeling particular muscle failure during the round-the-clock merkins. Had to drop to knees at 9 o’clock. Also called for a couple 10-counts out of necessity. Much obliged to Brisket and Cheese Curd for not doing a quick 10-count. Why did I call that exercise?! Brutal. Definitely calling it again next time I am Q!
And thanks to Chelms aka Tater Tot for operating the clock for YHC. Always forget my watch when Q’ing….partial Q failure.
Had fun Q’ing this morning men. Always do. Great to have Dory back out with the pax. Glad you’re healthy brother.
Announcements:
Fighting Brain Cancer for Bill Chepul
Chelms & Abacus have formed a team to raise money for brain cancer research to support their younger brother Bill, who has Stage IV brain cancer. They realize the Bobcats event is that day and the Spartan Sprint is on Sunday but hoping a few of the pax are able to join them or make a donation to their team. Link is http://www.braintumorcommunity.org/site/TR?px=3408952&pg=personal&fr_id=2291&fl=en_US&et=nUO88gVsYeG8mCgCuTqQlQ&s_tafId=68694 or see the Races Forum at F3Nation.com for more information.”
GRC Welcome Party Viewing Party tonight at 10pm at USNWC. Keep an eye on twitter for pax that are carpooling/heading out there. We’ll be pulling for and praying for Purple Haze, Udder, Rock Thrill – Centurion regulars who are doing the GRC. Apologies & sound off below if I missed any other Centurions doing the GRC.
F3 Mentoring – signup on the F3 website. There are men that need wisdom that other men have to share. This is a clear example of how Iron can sharpen Iron. Connect w/Champagne, Swiper, Skywalker or Peggy with questions.
Prayers for Bill Chepul (see above) and Turkey Leg’s mother and praise for Escargot’s infant daughter who was hospitalized briefly but all is well.
This is the confidence we have in approaching God: that if we ask anything according to his will, he hears us. And if we know that he hears us—whatever we ask—we know that we have what we asked of him. (1 John 5: 14-15)
7 for 7 minute mary and tour
7 Faithful showed up this morning for a tour the long way around Target.
The Thang
25 SSH IC
25 Imperial Walker IC
25 Mountain Climber IC
Hold Plank for 30 seconds. Good form
15 Low,Slow, Squat IC
Mosey to the speed bumps
Bear-crawl to first bump
20 Merkins
Bear-Crawl to next bump
15 Merkins
Karaoke to the left
10 Merkins
Karaoke to the right
5 Merkins
Side Shuffle left
5 Merkins
Side Shuffle right
5 Merkins
Find some wall
1 minute semi-gloss then walk it out
1 minute semi-gloss (get lower) walk it out
To The Hill
Partner-up for combined 200 LBC Count
- Partner 1 runs from lot up hill does 10 cadence count jumping lunges
- Partner 2 stays at bottom and does LBCs until P1 returns
- Flapjack until 200 complete (two hill rounds for everyone)
Indian Run to Michaels
Do not proceed forward until man is at front of line.
Line up for Burpee-Suicides
15 Burpees
10 Burpees
5 Burpees
Run it out on last Set all the way down
Mosey back to start for Jack
Typical pattern: 1 Push, 4 Press to 6. Then back to 1.
Hit the Pavement for 7 Minutes of Mary
20 x Wide straight leg alternate leg situps. Both sides = 1. IC
20 x Reverse Crunch IC
20 x Heels to Heaven IC
20 x Russian/Mson Twist IC (ouch)
20 x Back-scratchers with deep reach IC (Spackler’s call)
Moleskin
Small crowd today but that didn’t stop us from hitting the pavement hard. Bear crawls were nasty, as usual. Probably something to do with the fact YHC didn’t remember the stretch behind the stores to be that long. YHC had planned for more hill work but it was time to move on. Great work out there by everyone. Shout to Spackler for the solo run. Or did he? Maybe Chipotle has some insight. He was there early but may have been on the facebooks instead of stretching. Happy to have him back full-session with out an escape.
Announcements
New 3rd F starting in cafeteria near Southpark. See emails/web for details.
Consider running/donating to Chelms aka Tatertot/Abacus in honor of their brother. See links below:
Spearhead Pizza Delivery!
Four pax entered Spearhead at standard Thursday launch of 4:45 am.
Mission: deliver Cadre Kevin’s favorite type of pizza back to CMS by 6:15. What is that you ask? Hint: it involves sand and “Brixx”
Total distance of 4.7 miles this morning with a missed time hack by 3 minutes. No punishment since it was a day to taper back for tomorrow night’s F3 Custom GORUCK Challenge.
Lots of fun chatter. Schedule C is wondering if you can sign up for the 5k at the launch point and double down it with the Challenge!
Moleskin: It was my first Q back since arrivals of 2.0s. Looking forward to getting back in the full swing of Spearhead!
The Hydra “Lucky” 13 Get Lucky
13 fortunate PAX converged on the grounds of Olde Providence Elementary for a workout that went something like this:
Track:
1 Lap – 1/4 High Knees – Merkins x 20
1 Lap – 1/4 Butt kicks, 1/4 High Knees – Merkins x 20
Field for COP:
2 Minute Plank (Men’s Health requirement for long life expectancy)
SSH x 20
Negative Merkins x 10 (hold 3 count down, then up)
Standing Mountain Climbers (high knees) x 15
Merkins x 15
Squat Hops (forward hop, backward hop) x 15
Partner Up for Prairie Fire Mary (10L, 10C, 10R)
Run to Bus Parking Lot and find a line for 20 yard There and Backs:
Two-legged line hop There, Merkins x 20, Two-legged line hop Back
Jump Forwards There, Heels to Heaven x 20, Jump Forwards Back
One-Legged line hop There, Mason Twist x 20, One-legged hop Back
Indian Run to Harris Teeter (.65 miles)
Merkins x 50
Audible Merkins x 20 (guest Q Harris Teeter lady)
Indian Run back from Harris Teeter (.65 miles)
Return to Olde Providence Fields:
Partner Drag There and Back (70 yards) Flap Jack as needed
Mosey to Concessions for refreshments:
Dips x 30
Jump ups x 20
Burpees x 10
2 Rounds of this 30, 20, 10 (until time runs out)
Return to Parking Lot and Circle Up for Mary:
Dollies x 15
Count off to 13
Name-o-rama (2 FNG’s welcomed)
Announcement: Keep Posting Hydra, if interested in getting in Q rotation let YHC know. We are booked into June but can find a week for you, always like to see pax step up.
Moleskin: The cold temps offered up a reminder that we are not quite past mother winter yet. Close but not quite. After last week’s whistle treatment by 49er, some pax may have retreated to their whistle-free fartsacks for what offered to be a workout that delivered cardio, core, and bits of strength thrown in for good measure. We cleared over 2 miles of movement for the morning and got the heart rate up on some exercises during COP. The standing Mountain Climbers were crowd favorite and looked a bit like dancing dudes giggling like school girls. Well, it delivered cardio and the high knees proper form offered a great warm up for what was to come. Always good to see 74 year old major war daddy (recovering from broken hand – disclosure not an F3 injury) out there pushing it. YHC goal was to cover some ground, get some core worked out, and sprinkle in some upper body strength. I think we got that accomplished. Great work by pax. Good laughter and chatter out there and great work by group getting to and from Harris Teeter for our shopping trip. Loved the “do 20 more” from our impromptu guest Q Harris Teeter lady strolling into work. Seemed only natural that I instruct the pax to do 20 more merkins on top of the 50 we had just completed. My pleasure to lead this morning, thank you for the opportunity.
Run, run as fast as you can
Eleven of Charlotte’s finest men found themselves together at Providence Day School. It was Hump Day. Despite the threat of rain, the weather was mild and spirits were high. It was time to greet the day. Double D’s called the start and it was on.
The Thang:
Mosey to back parking lot of St. Stephen Methodist.
High Knees, Butt Kickers, Karaoke, Backwards Run, Backwards Stutter Run (2 steps left foot; 2 steps right)
Circle Up:
30 SSH
20 IW
20 LBCs
Partner up. Partner 1 sprint to entrance of parking lot and back; partner 2 merkins–flapjack. Repeat with squats; wide-arm merkins while partner 1 bear crawls out and backward bear crawls back. flapjack
Mosey to field with 10 Turkish Getups OYO along the way.
Catch me if you can: Partner 1 runs track. Partner 2: 10 merkins and then catches up to partner 1, who drops to do merkins. Repeat for one lap. Elevated plank along the wall. Catch me if you can with LBCs. People’s Chair
Q now belonged to Pain Master, John Deere, who took the field to run the PAX through the following:
Run 10 yards; drop and belly crawl 20 yds. Sprint to 50 yard line and back to goal line.
Run 10 yards; bear crawl 20 yds. Sprint to 50 and back to goal line.
10 over/unders; flapjack.
Elbow Plank: Last Man Planking (props to GAAP and John Deere)
Crabbarrow 10 yards; flapjack
Circle up. 10 Burpees OYO; 20 SSH; 9 Burpees OYO; 15 Jump Squats; 8 Burpees; 15 Prisoner Squats; 7 Burpees; 15 Windmills; 6 Burpees . . . TIME.
Moleskin: Field-turf-belly-crawl carpet burns aside, Double D’s and John Deere did what they always do–deliver a full 45 minutes of the good stuff. PDS is a great playground for what we do and it’s good to see new faces coming to check out The Charge. Tesla took us out into the day with good prayers as he so often does.
Old School
Posted on Behalf of Mermaid:
23 (1 FNG) in attendance for a balmy beatdown. QIC filled in for Radar, who is on DL this AM with hurt back. Several PAX completed pre-work. KB group: TR, Spackler, Bananas (few others). At least two PAX arrived on foot. Hard to recognize PAX without hats and sleeves.
Thang:
Mosey to far end of soccer fields for COP:
15 Burpees OYO
Merkin set 10 each in cadence:
Regular/Wide/Offset left forward/Offset Right forward/Diamond
Mosey to base of hill at front of soccer field
Triple Nickel
5 Jump Squat
Run up hill
5 Burpee
Back down hill (1 set) 5x
Plank-o-rama: RAH/LLH/switch/6 inches/10 count/5 merkin
Divide into 2 groups near pavilion
Group 1 Bench Set: 15 Jump Up/15 Dip/15 Derkin
Group 2: One lap from pavilion to far light and back
Switch
Repeato
Plank-o-rama: RAF/LLH/switch/6 inches/RLH/10 count/LLH/10 count
Mosey to Rock Pile and grab a rock
25 Bicep Curls (cadence)
30 Overhead Press (cadence)
Drop Rock
30 Carolina Dry Dock(cadence)
Pick up Rock
25 Overhead Press (cadence)
30 Bicep Curls (cadence)
Mosey to hill at soccer field
Triple Nickel
5 Hand-Release Merkin
Run up Hill
5 Squat
Back down hill (1 set) 5x
Plank-o-rama: Right hand back pocket/Left hand/6 inches/10 count/5 merkin
Back to pavilion
Repeat 2 group Run/Bench set (Each group 1 each run/bench)
Mosey to start point parking lot for Mary
LBC x30 (cadence)
Protractor (approx 90 seconds)
Heals to Heaven x20 (cadence)
Plank for last 60 seconds
Optional: Swap merkin for plank to close out
Moleskin:
Great weather today. Mid-60’s with light rain is about perfect. Good group of men this morning. Strong work by all PAX, including 1 FNG, Rascal. Get back out there again soon. Tell your friends about F3 and get them to come out. Boutique, please make sure you get Rascal’s email address to Baracus or Young Love. Iron Horse told YHC that the workout was Old School this morning. YHC on hunt for new material. Weather is getting nicer. Put the strong EH on those men you know that need F3. Weather will not be an excuse much longer.
Announcements:
•HDHH at Taco Mac in South Park tonight. 35 cent drafts.
•03/22/2014: Brain Cancer Research Run at Freedom Park. See below from weekly email:
Fighting Brain Cancer for Bill Chepul
From Chelms: “Abacus and I have formed a team to raise money for brain cancer research to support our younger brother, who has Stage IV brain cancer. We realize the Bobcats event is that day and the Spartan Sprint is on Sunday but hoping a few of the pax are able to join us or make a donation to our team. Link is http://www.braintumorcommunity.org/site/TR?px=3408952&pg=personal&fr_id=2291&fl=en_US&et=nUO88gVsYeG8mCgCuTqQlQ&s_tafId=68694 or see the Races Forum at F3Nation.com for more information.”
•3rd F Lunch Group in Southpark 04/02/2014 (Wed) at 12:00. Hops, Semi-Gloss, Splinter on Q. True Measure of a Man is first book.
Dive Bomb Merkens and a few other things
The preblast on Twitter made mention of Dive Bombers this AM. I am not sure all 21 pax got the memo, but everyone got after it and away we went!
Warm up run- Ran by car to pick up any stragglers and proceeded to the baseball outfield.
COP (?)
Count down from 12- Tribute to site Q-Stage Coach
After spotlighting (thank BD) and a quick demo of a dive bomber, (more on that below) we got to it
12 Dive Bomber (DB) then 20 Deep Squats
11 DB then 20 LBC
10 DB then 20 shoulder taps
9 DM then 20 Crab Merken (tricep dip in carb walk position)
8 DB then 20 Deep Squats
7 DB then 20 LBC
6 DB then 20 shoulder taps
5 DM then 20 Crab Merken (tricep dip in carb walk position)
4 DM then 20 Deep Squats
3 DB then 20 LBC
2 DB then 20 shoulder taps
1 DM then 20 Crab Merken (tricep dip in carb walk position)
Jog around baseball outfield to find a way out eventually made it to the hill
Ladder
Called 10 trips up the hill with seal jacks and dive bombers- mid ladder adjusted it to 7
Always 10 dive bombers at the top of the hill, but 1, 2,3…etc seal jacks
Jog to track
3 corner from the 50
Start with 10 DB
First corner– 20 Carolina Dry Docks
back to center 10 DB
Second corner- 20 Jump Squats
back to center 10 DB
Third Corner- 20 LBC
back to center 10 DB
Run 1 lap around track with Pax….and stops to do more dive bombers
4 stops / 2 db x10 per and 2 LBC x20 per
Gather Pax and perform 10 LBC and 10 DB (and 10 girl push ups…not exactly, but I will take the abuse)
Run back to lot….and stops for Dive bombers
DB x10 at top platform and DB x10 once we circled up
Protractor circle
Everyone calls out a degree until we get around the circle- some waited longer then others. Also, first time I have done at 180 degree, nice DK
Oh, we also stopped at the Mid point to do another dive bombers x10 and finished with another DB x10
Finished with a variety of LBC, bicycle and Flutter…of course with another dive bombers x30 total
Moleskin- where to begin
– First, thank you for allowing me to lead, being complete wise asses and doing everything I ask. If you have not lead a workout, do it, it’s fun!
– I did the demo of the Dive Bomber, hope I demo’d proper form
– In the warm-up, I did NOT call any cadence and this was pointed out! Planned! I hadn’t worked out in 1 1/2 weeks and new mid ladder that I would struggle, glad you were all able to count to 20 on your own
– DK has grown up before our vary eyes! Damn Ruckers (Good Luck to all this weekend)! Dude was crabbing on the hill work, “Just do what you want”, “any originality to this work out” and “I call bullshit”. Also, later on, I was accused of “coming up with only 4 exercises and just stopped think of more” …yep
– I never have called a workout with a theme, like this one. It completely smoked me, I hope you all enjoyed it. The goal was 300 dive bomb merkens. I believe we came up short at 288…sorry!
– Thanks Header for taking us out, I could have gave you a heads up, but you always deliver!
Announcement
-Taco Mac tonight
– Support the Go Ruckers on Friday. Please go and support them once the location becomes available tonight…shhhh if you already know the location, it’s a secret!
Bumper Burners
I texted my buddies and neighbors Loogie and Worm that I would pick them up at the usual time in the morning, and asked for any workout suggestions. Loogie wanted no running, since the last few work outs have been quite heavy on that. He got his wish and 11 others had to suffer along with him during today’s Maul work out.
Here we go
- SSH
- IWS
- Plank in out Jacks
- Reverse Lunges
Numbers didn’t matter because the warm up was just for show. YHC was ready to get to work.
4 pain stations
- Wall walkers
- Crab walk
- Hair Burners (crowd pleaser)
- Run the hill 10 burpees at the top
Repeato until YHC called off the dogs somewhere in the 3rd 4th or 5th rounds.
Meet at the top of the hill for Jack Spider Web. That’s 1 Spiderman push up to 4 shoulder presses. We got to 11.
Mary Time:
- Elbow plank :60
- Left elbow plank :45
- Right elbow plank :45
- Elbow plank :60
Pax Choice Mary
- Loogie = LBCs
- Madame = Bicycle
- Chippy = Fluttah
- Frehley = Heels to heaven
- Haggis = Dolly
Moleskin
Goal achieved for today, very little running and a tough work out. The hair burners are always a crowd pleaser. Frehley was pulling up as the plates were being set out. He threatened to leave, but thought better of it.
At one point during the work out there was a loud crash. Apparently Loogie and Long Haul were so focused in on hairburners, they didn’t see the other one coming and they had a head on collision. Thankfully both are okay.
After completing his very first burner today Honey Bee is now ready for Ruck-a-Palooza Friday. Best of luck brother.
It’s always an honor to lead. Thanks fellas for pushing yourselves today and for enduring the elbow planks.
Patterns at the Matrix
11 men toed the line at The Matrix to prepare for the week ahead
Run around the fields to COP
SSH x 20 in cadence
IW x 20 in cadence
Mtn Climber x 20 in cadence
Merkins x 15 in cadence
Mtn Climber x10 in cadence
IW x 10 in cadence
SSH x 10 in cadence
Run around back of school to track
Devils workout – 6 sets of 6 reps of 6 called exercises
1) Merkins
2) Squats
3) Burpees
4) Flutter
5) Squats
6) Burpees
Mosey to wall for Peoples Chair
1 minute then 20 Merkins
1 minutes with some single leg time then 15 incline Merkins
1 minute with some arm flutter then 10 decline Merkins
Mosey to Jungle Gym for partner work
Partner 1 does pull ups AMRAP while Partner 2 does abs then flapjack
Round 1 – LBC
Round 2 – Dolly
Round 3 – Heels to Heaven
Find another Pair for relay race
COT
Molskin
1) Alf was in beast mode today, giving the Devil everything he could handle
2) YHC may have been a little predictable today. When squats were called the second time someone (Splinter?) said something to the effect of “we know what’s next”. The next round was burpees. Predictable, maybe. Painful, definitely.
3) Always a privilege to lead. Good look to all the GRC Custom PAX. See you Friday!
Bagpipe
20 big fellas did some stuff at Bagpipe
The Thang:
Mosey to parking lot for warm up: 25 SSH, 20 Imperial Walker, 12+11+10+9+8+7+6+5+4… +8 merkins (everyone wimped out)
Mosey to park with picnic tables: 10 durkins, 15 dips, run around park. Repeato.
Mosey to lake. Partner up. Reach a total of 50 burpees while partner runs around lake.
Mosey to parking lot for Mary: 20 sit ups, 20 flutter, 20 dolly, 20 heels to heavens, 20 slow bicycle.
Mosey to Loch Ness. Timed one mile lap around lake.
Moleskin:
YHC fresh off a week of flu and felt pretty ragged. Was glad when Frehleys (lack of) Commit led a rebellion during the opening merkin party.
Cheetah visiting from Denver NC stole the 1 mile run. Thought Soft Pretzel was gonna take him but didn’t quite make it.
Good workout from all. Phillmont on Q next week. Be ready!