Monthly Archive January 2019


AYE. Despite the fact that Flipper had a late night celebrating his wife’s birthday, he posted – but without the weight bags. YHC had to improvise. It hurt. Here’s what happened:

Mosey to the top of the parking deck
Down the stairs – do 20 of a chest exercise of your selection
Up the stairs – do 1 burpee
Down the ramp – do 20 of a leg exercise of your selection
Up the stairs – do 1 burpee
Do 20 of a core exercise of your selection
Repeat with ascending burpees at each round
Close out with about 5 minutes of Mary
Mosey back to the launch

1. This one hurt. Some folks got all the way through Round 9 (135 total burpees) while others got through Round 8. OW was hankering for extending time to finish out Round 10, but YHC squelched that idea. I know my limits. Kind of.
2. There was much complaining made by all, but no one could match the vociferousness of Gummy’s dissent. As usual. It’s really a miracle that he comes to WAMRAP at all – especially given that it is only his 3rd favorite Wednesday workout.
3. We all faced death as the construction workers flew up the parking deck and insisted on parking in their normal spots by backing into them. Anyway, we all feared for our lives but I don’t think anyone was run over.
4. Purell made a lot of noise on Slack but then didn’t post. That’s unlike him and we will excuse it…this time.


Meathead Monsoon

A bit late on the backblast, but didn’t want to fail to give the PAX credit for coming out, especially given the weather. Despite the massive amounts of rain we got overnight, there was a good let-up for most of the workout. The 60 degree weather also helped. I think I would have been by myself if it were colder…


  • SSH x 20
  • IW x 20
  • Lunges x 10/leg
  • 3 sets of Merkins/Squat with Bell/Swings (5/5/10, 10/10/20, 5/5/10)

Round 1
2 sets each side with continuous movement to next exercise, rest between each set:

  • 5 Single-Arm Swings
  • 5 Snatches
  • 5 Clean & Press
  • 5 Goblet Squats
  • 5 Lawnmowers

Round 2
4 sets of:

  • 20 Two-Handed Swings
  • 15 Goblet Squats
  • 10 Reverse Lunges (each leg)
  • 15 Deadlift Rows
  • 20 2-Handed Pulls

Extra Credit
Curl/Merkin Ladder: 2, 4, 6, 8, 10, 12 then back down. Finished up with 20 merkins.

Grateful to Purell, Chin Music, and Bulldog for the company this morning. We threw some bells around and had some good chatter, too. Thanks as well to Voodoo for the invite to Q.

Celebrity couples got nothing on F3

First there was Brangelina, then Kimye, Bennifer, TomKat and who could forget Billary. All good celebrity couples have a conjoined name. One expects no less from SOBLand’s premier and most popular AOs. Thus today, I declare a new power couple in the life of the F3 community. SwiftPipe. – Flipper says “I hereby swear I had no foreknowledge of said AO re-naming nor shall YHC commit to honoring said dubbing.  Should SOB choose to enact vengeance upon he who so besmirched said AO’s good name, let the record say YHC abstained from the subject entirely.”

In other news, 32ish pax gathered to start a Tuesday morning off with the DRP. With a few pre-runners trickling in YHC disclaimed a fairly unruly group. Swift departs with a few Bagpipe pre-runners in tow down to Rushmore Drive. As Flipper peeled off to go meet the 5:30 bootcamp crew the attendees of Swift followed one Udder-ly terrific guy to the Bull Ring. – Flipper says “YHC was thoroughly amused by the chorus of ‘bye flipper” when peeling off at the bull ring to jaunt, nay sprint to the launch.  Bagpipers were less amused by my less than early arrival, the Q search was almost at an end and a Qtiny brewing when I puffed in and weezed my way through a disclaimer.  Crisis thus averted….”

Swift Thang
Dynamic stretches of various shapes and sizes. Much lamenting for anything resembling a traditional bootcamp exercise. The soccer arms and soft hands were safe another day.
Yasso 800’s – YHC asked the pax to calculate a marathon pace of their choosing. We divided up into 3:00, 3:30, 4:00 and 4:15 pace groups. Run 800 at pace. Recover jog at pace. Repeato until 6:05ish. Ready, Set. Go! Several got to 7, most to 5 and a few to 4.
Mosey on back to the start for a quick round of Mary. Cause core is not a bore.

Bagpipe Thang
YHC arose early to provide a gear driven beat down, but at the last minute diverted to method which would provide more scenery, if mildly less brute force.Mosey down past the Wells Fargo ATM to circle up in the Courtyard-adjacent parking lot for COP

  • SSH X15 IC
  • LSSX15 IC
  • LSMX10 IC

Mosey to the fork in the sidewalks near the fitness trail, divide in twain.  Group 1 runs down for 10 pull ups and returns to plank while group 2 runs to the first patio for wall-tar-jai and the second wall for burpee jump ups, return to fork and flapjack. Upon return of group 1, group 2 runs again for wall tap sit ups and burpee jump ups, group 1 journeys to the trail again for pull ups and dips X10. Parallel Indian run back past the launch (don’t get run over) and pause at the traffic circle. Divide in Twain once more for a jaunt to the Duckworths lot and back while other group plank-jacks.   Little bit o’ Mary (HTH & Low Slow Fluttah) Mosey to the bottom of the deck and split evenly yet once more for…Group 1 Balls to wall while group 2 stair suicides to 1, then 2, then 3… Flapjack. Group 1 heel tap peoples chair while group 2 suicides… until the actual time registers and Q calls an audible to return to base. Rejoin the sifters for…. Mary? Clearly Udder doesn’t know Swift is only a cardio thang but who cares. Out

Swift: There are some wicked fast dudes in F3, but we already knew that. About a month ago I offered up my services to play “rabbit” to the greyhounds. Bratwurst had a place for me and my fate was sealed. Thanks for putting up with my 20 year old memory of HS and College track workouts. I enjoyed the time with other runners as most of my runs occur in the afternoon solo. I will def be out for more running workouts as I know y’all can only help me to get stronger and faster. Until next time.

Bagpipe:YHC had never posted Bagpipe when Tagalong suggested a Q stop… sounded awesome to me.  This crew is TOUGH.  We covered almost 2.5 miles while working some oft disused muscles in our drive to get swole instead of swift.  YHC will happily return in the near future to either dish, or be dished upon, as the PAX have absolutely 0 quit.  Thanks to the site Qs for the opportunity, always a pleasure to visit our SOB brethren.

Announcements: Joe Davis – March 9th 2019

Semi Gloss over dressed

In the Pre-Polar Vortex dawn, 15 men gathered for Hawk’s Nest.   Started off with a couple of comments that the Q’s hair was not up to its usual styling, so I had to dial up some extra pain. No messing with the hair.

Disclaimer given and off we mosey up to a grassy/dirty little patch of dirt for COP:

Imperial Walkers, Low Slow Lunges, Merkins, and Mountain Climbers.   

The Thing:  

Head back to top of parking lot hill thing.  Triple Nickle – Speed bump at bottom – 5 elbow plank jacks.  Top of hill – 5 burpees.  Repeat 5 times.

LBC’s until the 6 finish.  

Mosey over to and down bleachers to track and blank up.  On my count – AYG 200 Meters.  Go.

Mosey to the bridge for some peoples chair while we wait for Hammer (Who left to drop a hammer) to return.  He never came to meet us.  Suggest you stay away from the port-a-johns until next round of cleaning. 

Head up to hot box.  Plank for instructions.

Triple DDD’s

Derkins, Dips, Donkey Kicks.  4 rounds.  40 reps of each, then 30, 20 and 10.  Hammer finds us half way through. 

That Sucked.

Freddy Mercury and Heels to Heaven while we wait on the 6.  

Back down to bridge/stone pile.  Partner up.  P1 does 10 reps of curls, OH Press and Good Mornings on repeat.  P2 runs up to track and does full lap.   Flapjack. 

Run back across track and into parking lot.  5 Burpees, all out to launch point, 5 burpees. 



Good group of regulars today.  Pop Tarts back out in the line up.  Semi Gloss was dressed for 40 below not 40 above.  Brushback had some wheels around the track.  Mermaid remains king of his own invention – the triple nickel.   Hannibal was digging deep on the DDD.  Puddin Pop looks comfortable lounging on a wall sit. Lots more good work out there that was too dark to see.


Thanks to Semi for the takeout.

Sign up for Joe Davis run

10K Track Time Trial — Sike!

13 courageous Pax attended Fast Twitch today with YHC on  Q.  With the Q hearing of an apparent Preblast promising No Track work, a little fun was to be had for those expecting anything but track work today…

The workout was almost over before it began, as Q instructed runners to prepare for a 10K Track Time Trial.  Several Pax, led by Purple Haze, shot a look of pure discomfort and almost bolted for the exit before Q let them in on the joke.  After a big sigh of relief, we warmed up to United Faith, got in some dynamic stretching/strides, and learned about today’s actual plan…

The Workout:

  • 3 Phases to today’s workout in Providence Plantation:
  • 1. 6x 1 minute repeats at 5k-10k pace, 1 minute of a more “moderate” pace recovery
  • 2. Team based workout including hill repeats and strength exercises
  • 3. Segment assault on “BAD HOMBRES”

The Thang:

Really enjoyed my 2nd Q at Fast Twitch, and perfect weather today.  FT has developed into a very strong workout — great group of runners and guys that like to mix up some bootcamp style workouts too.  I’ve traditionally kept hands off the ground while Qing run workouts, but changed it up some today.

Phase 1: The 6x 1 min repeats began as we entered Providence Planation leaving out of United Faith.  The goal was to have more floating intervals — 1 minute hard “on”, and 1 minute of a more moderate paced “off”.  But credit to the guys — it turned into more of a Very hard minute “on”, and an easier recovery “off” — fine by me.

Phase 2:  After the repeats, a challenge was given to pair up into 6 teams of 2 to be the first to complete:

  • 10 hill repeats on Lazy Branch Rd
  • 50 Merkins
  • 50 Burpees
  • 50 Freddie Mercuries

Solid effort all around, great seeing guys work together.  And Congrats to Purell and Prohibition for being the 1st to complete it!

Phase 3: Longer interval on “BAD HOMBRES!” (Nice name Tolkien) — 0.6ish mile Strava segment down High Ridge Rd to stoplight at Providence Rd.

This one hurt a bit.  Between chasing Purell, Valderrama keeping pace, and Polly, Turkey Leg, Astro and Purple Haze and other not too far behind – this one got competitive.  All listed here got in top 10 overall of the segment!  And props to One Eye and Prohibition for a sold strava segment result (Mr. Brady, Runstopper and others, get on Strava!)

Once we regrouped at the light, C/D up Providence hill to Latin, and the workout was complete, tired legs and all.

Steaming Stacks of Swole

17 pax met up in the parking lot of Covenant Day School for this week’s edition of Skunk Works. While YHC has posted to SW a few times over the years, I tend to run on Tuesdays and save my swinging (of bells, of course) for Thursdays at Meathead. Enough backstory, let’s get down to business.

YHC led the pax through a full body warm up:

  • SSH x 20 IC
  • IW x 15 IC
  • Merkins x 10 IC

With Young Love in attendance, YHC quickly realized his potential legal liability and provided a thorough disclaimer for the group of veteran pax.

The Main Event:

Partner up by bell size. P1 takes both bells and overhead carries them to the lot below the hill. P2 does 5 hand release merkins and gives chase. Flapjack, with P2 overhead carrying the bells. Next is suitcase carry, then racked carry. Upon arrival, line up in the parking lot facing the hill.

Stacks (>=35# do more reps, >35# do fewer reps)

Round 1:

  • 2-hand swings x 20/15
  • AYG up the hill, 5 burpees, AYG back

Round 2:

  • 2-hand swings x 20/15
  • Left arm snatch x 10/7, Right arm snatch x 10/7
  • AYG up the hill, 5 burpees, AYG back

Round 3:

  • 2-hand swings x 20/15
  • Left arm snatch x 10/7, Right arm snatch x 10/7
  • Goblet squats x 20/12
  • AYG up the hill, 5 burpees, AYG back

Round 4:

  • 2-hand swings x 20/15
  • Right arm snatch x 10/7, Left arm snatch x 10/7
  • Goblet squats x 15/12
  • Left arm Clean & Press x 10/7, Right arm Clean & Press x 10/7
  • AYG up the hill, 5 burpees, AYG back

Round 5:

  • 2-hand swings x 20/15
  • Right arm snatch x 10/7, Left arm snatch x 10/7
  • Goblet squats x 15/12
  • Left arm Clean & Press x 10/7, Right arm Clean & Press x 10/7
  • Sumo squat to upright row x 20/12
  • AYG up the hill, 5 burpees, AYG back

Circle the church, with 5 wide-arms at the first entrance, 10 wide-arms at the second entrance, 15 wide-arms at the third entrance, and 20 wide-arms at the fourth entrance.


Unstack the above circuit by starting with the 5 exercises and working your way back down to a single exercise. Burpees were replaced by merkins at some point and 20 LBCs IC was mixed in between sets at one point to allow the pax to get back together.

COT – Thanks to Drop Thrill for the takeout.


  • Joe Davis Run – March 9th. A race that’s always been well-supported by F3 and FiA. 5k and 1 mile fun run options available. In honor of our brother, Rock Thrill’s brother Joe. Sign up here.
  • Christina Latini Memorial 8k and 2 mile walk – March 30th. In memory of our brother, Olive’s daughter. Sign up here.
  • Get Your Rear In Gear 5k – March 30th. YHC is friends with Joe Miller, who has been diagnosed with Colon Cancer. Feel free to join team Miller Time if you’d like to support. Sign up here.
  • Craft Beer Half Marathon and 5 miler – March 30th. A few pax plan to run this race (not win it, just run it). Feel free to sign up if you like running and/or craft beer or just want something to train for during the cold winter months. Sign up here.


  • No reason to sit on your butt on March 30th. Pick a race and sign up. Even non-runners can run a 5k. Rucking is also a great option. And if you can’t make it for some reason (like you stupidly signed up for a half marathon the same day), feel free to donate to either or both causes. Same goes for the Joe Davis Run. You can always “Sleep in for the Cause” if you really can’t make it.
  • Thanks to Tulip and Funky Cold for the invitation to Q and for helping to keep the kettlebell tradition alive in Area 51. The bells are a great way to cross train with all of the running we do. If you’ve never gone to a gear workout, give it a try. Ascent usually has moderate gear the first Saturday of the month (or you can just look for certain Qs). And you can always modify any gear workout by using a smaller bell. Good form will keep you healthy and strong.
  • Thanks to the pax for getting out on a cold-feeling mid-40s morning and following me around for 45 minutes. I think it was the wind that made it feel colder than expected. The workout warmed everyone up quickly though.
  • Tulip kindly led Meathead last week while YHC was DR. He offered up this week’s Skunk Works Q to YHC, then skipped it. I guess that’s fair. #shrugemoji
  • There was some mumblechatter out there this morning, mostly cries of discrimination against the pax with bells 35#s or smaller. The Q was somewhat sympathetic and reduced the number of goblet squats for smaller bells after the first round, but that was it. If you don’t want to swing a big bell, you do more reps. #seemsfair
  • It was good to get back out to Skunk Works and see some faces I don’t see too often. Thanks for having me! Please sound off with any additional mumblechatter below.

Q School drop out GED version Q

15 Men came out for my Q. When checking who was on Q yesterday I was surprised to find out it was actually me. Figured I may want to plan something. I did not prepare a Winkie but had a plan none the less. Although Posse may disagree. So lets roll.

Quick DCCS check

D: Disclaimer – Stay Safe C: Cell Phone Doughboy C: CPR S: Safty we are in a parking lot watch for cars!

  • Mosey – To the Target parking lot via route behind Pet Smart.
  • Wedding singer rolling in late like Jingles knew where we were heading and linked up at Target.
  • 2nd Disclaimer not a Professional (this would be proven very soon) cant sue me or any business,  modify as needed
    • SSH x10
    • Imperial Walkers x20
    • Potato pickers x20
    • Merkins (not in cadence although the rest were not either it was a mess) x 10
  • More Mosey into the hood through a cul-de-sac, onto the sidewalk did not expect the down tree,  up around target and back to target.


  • Four Corners (not well defined where those corners were but it got worked out on the first round.
    • Corner 1 –  Merkines  x 10
    • Corner 2 – Low slow squats x 20
    • Corner 3 – Burpees x 10
    • Corner 4 –  Jump squats x 20
  • Rinse and repeat 4 times

Mosey again –  This time out in front of chick-fil and then back to Hickory Tavern.  A baseball bat was laying on the sidewalk not sure why looks like it may have been being used for more than baseballs.

  • Partner up
    • Partner 1 is running around hickory Tavern and then relieve partner 2 from combined workouts.
      • 100 dips
      • 100 step ups
      • 100 Derkins although some did Merkins
  • Time is up


  • Although my organization and cadence calling was not great it appears everyone got a good workout.
  • I register a 5K during the workout so we got some miles and 584 calories
  • Blue Screen had a recent Birthday and now that he is 60 he is very excited about 15% off on Kale and spinach at Harris Teeter on Tuesdays! Also at 60 he left me in the dust so extra respect brother.
  • during my warm up Posse and Recalculating were nice enough to point out some things that if I had showed up for recent Q school I would have known were wrong!
  • Although a couple of audibles some towards end to make adjustments for time. It appeared all involved were pretty well smoked and got a decent workout!!


  • Lazy Boy VQ tomorrow at Dromedary
  • Posse Saturday  Joe Davis Run March 9th choice of 1 mile 5k or 10k price goes up Feb 1st.  Posse is Q for Pursuit on Thursday to get some extra miles not looking for speed just get those miles.

Thanks to BlueScreen for Taking us out in Prayer.

DMZ Take 22

I’m still confused as to why 22 seemingly respectable and rational men where waiting in the parking lot when I rolled in through the gloom this morning. Seemed like more people should have been spending the morning in a warm bed but what do I know?

Also, there were 22 of you, which is a lot, but only like 3.5 cars in the lot. That’s also confusing, DMZ

What no one realized when launching, including myself, is that we would need every last pax for our cameo appearance in the new promotional video for Carmel Pres. Upon arriving unannounced in the parking lot we discovered an abnormal level of activity for that particular hour on a Monday. Maybe just an ill conceived location for questionable activities? We were warm, so minimal COP needed. Rounding the building we discovered the a-talent housed in a veritable crowd of schmancy RVs. We tried pillaging the accompanying food truck, we just wanted to warm ourselves, and were served zero. Oh well, content with elevating the fitness level of whatever production was happening we performed a few more flybys amidst our rotating partner run/called sets. We finished with 11s, burpees and squats and then moseyed through launch for some more fun (wall sits, foot races and such). At the end of the day, we really were stars of the show.

Thanks to all 22 of you who posted, always a pleasure leading the DMZ crowd and coming out of newborn induced relative hiatus it was nice to take the helm. I had no phone this morning, so our movie credits will roll anonymously. 

man in neon yellow shirt with beanie and gloves #1

Man in neon yellow shirt with beanie and gloves #2

man in neon orange shirt with beanie and gloves #1

man in black #s 1-19

man in tights #1

I Bet You Have Never Seen A Donkey Fly

6 Climbed out of warm cars and into the gloom for:



Mosey down to 84 take a right and head to Blackstone neighborhood’s playground.  It was here that we paired up into three groups.  Partner 1 ran back to the parking lot and did 10 burpees while partner 2 put his feet in the swings and did donkey kicks until partner 1 returned.  Repeato

Mosey back to Novant Health parking lot for a burpee squat ladder – 10 to 1.

Mosey back to Hickory Tavern where a board of pain had been planted earlier.

10 merkins – run a lap

10 merkins

10 heels to heaven – run a lap

10 merkins

10 heels to heaven

10 lunges – run a lap

10 merkins

10 heels to heaven

10 lunges

10 LBC’s – run a lap

10 merkins

10 heels to heaven

10 lunges

10 LBC’s 

10 Carolina Dry Docks– run a lap

Return to launch for some mary… 10 dolly’s and we were done!

Mole: A couple of weeks back we were down in the front parking lot at Brooklyn Pizza when a grease truck came to change out the grease at Hickory Tavern.  The smell was so bad we had to evacuate.  Unfortunately, the smell returned this morning, but it was eking from Transporter’s donkey.  Goodfella is a machine and cranks everything out faster than anyone else.  Transporter was setting the pace all morning, which was bad for us!  Colonel Admiral Akbar was enjoying his new name and Shopdog never stops.  Shopdog brought the leadership this morning in QSource as he taught us to lead from influence, overcoming failure, and learning obedience!

How About a Staring Contest!?

11 pax locked horns with a burpee mile and then awkwardly locked eyes with one another with a workout filled with all kinds of special little treats. See below:

Warm up:

It was chilly so the DiCCS was a bit shorter than normal. Put it away, started the clock, and off we went.

Hot Lap/SSH/Hamstring Stretch/Jimmy Dugan/Merkins


Modified Burpee Mile: Pole to Pole on the path towards Transporter’s Banjo’s Office is exactly .25 miles. So…we did a burpee mile. 7 burpees up top/7 in middle/7 at end/7 middle/7 top/7 middle/7 bottom/1 back at the top. Recalculating and Zin got in some extra work by doing 7 again back at the top. Worked out okay as Recalc still owed his 51 burpees from last Friday. Air Drop owned this portion of the work out with a really strong push from the rest of the crew.

Over to the most forgotten alcove we used to use all the time for a new little thing I called “Ski School”. YHC has a ski trip coming up. Need those strong quads to handle the steeps of the Wasatch Range. So, we did a little isolated muscle group leg work. Half of pax on one wall and the other half opposite. Awkward eye contact required.

1 minute wall sit

It was during this wall sit a discussion broke out regarding when the last time someone defecated in their pants. Zin claimed a 9 year clean streak, Air Drop said his last “oops, I s#it my pants” moment came during one of his first training sessions in the military. When you gotta go, you gotta go. A shart is one thing, but a full on escape is a horse of a different color. You really push and keep going. And because of that admission and your pride surrounding it, Zinfandel and I are proud to make you an Honorary Site Q of Floater #87. Oh yeah, back to ski school. It went like this:

50 pulse squats

25 Bobby Hurley’s

50 pulse squats

1 minute wall sit

Jump Squat competition. Losers plank until contest concludes and winner avoids 25 additional pulse squats. Air Drop kept his pants clean and won this one as well.

Mosey to front of school. Posse knew what was coming as soon as I told Doughboy he’d like it. A little “Dock Webb”.

1 Dry Dock and 4 Bear Crawls. 2/8, 3/12, etc…up to 10/40. YHC needed a brief pause at 7. Zinfandel aka Running Bear aka Trash Panda Extraordinaire was at least 40 body lengths ahead of the rest of us growling “Let’s get this over with”. We did 7 and then 8. YHC was toast. Thankfully, a Foley van drove right down our path forcing us out of the way. Mini break over, finish up the 10/40. Jog back to COT. Mary.

Hammers/Muffin Crunchers (side sit ups)/Flutters/LBCs and done


Today was fun. YHC hopes the pax enjoyed the workout. It’s really cool to do something a little different and have everybody buy into it. Not sure of today’s mileage total, but I can’t imagine it was much north of 2. Regardless, I hope it was well worth the hour(s) of sleep you traded it for.

Chainsaw and Draper did an outstanding job. Posse pushed it like always. Jingles more than held his own on the Jump Squat challenge. Kudos to you man, those bells were jingling indeed. Speaking of that portion of the workout, Wedding Singer was my staring partner. I learned two things. One, he’s a wall sit master, and 2, he crushed me at the awkward eye contact/staring contest. If you think you can beat him, think again. Doughboy didn’t comment on the bear crawls. That was my way of paying you back for all yours!!! Recalc’s got that “More Mature” Man Strength. With each passing year, he gets faster and faster. Shout out to Zin for his personal transformation. You sir, are a testament to what a man can do if he puts his mind to it and leaves it all out there in the gloom. Rockwell had the line of the day. “Recalc, it’s like you were 49 for 2 years and 50 for 6 months.” We all kinda thought the same thing, Rockwell. Oh, and Air Drop…keep showing up man. Love having a rabbit out front like that. I’ll catch you next time!

Have a great day all.


Joe Davis March 9th- See Posse

Mark This Moment Daddy Daughter Dance March 1st- See Fuse