Monthly Archive December 2020

Closing out 2020 with One Word

18 men showed up at The Floater to say good bye riddance to 2020 with a 45 60 minute tour of Downtown Waxhaw’s 3 picturesque notorious hills.  The pleasant surprise of an extra 15 minutes was received warmly, especially by the NO-show Co-Site Q (I might trademark “NO-show” as it is very fitting for those who kNOw him).

  • Weather:  Gloomy with a high probability of headlamps
  • Pre-Run:  3 suckers brave PAX took a 30 minute preview of the 3 hills
  • DCCS:  This is the METROpolis of Waxhaw so special emphasis on Safety; sounds obvious but don’t trust the guy in front of you when crossing the street . . . Look for yourself


  • 2 Exercise Themes:
    • Allow everybody to run at their max speed while keeping everybody together
      • Ran “Another Bad Idea”, “Bad Idea”, and “Keith Jong Hill
    • Doing exercises together and waiting for others to finish
      • 20 reps, 15 reps, 10 reps, 5 reps
      • Merkins, Supines, Hip Dips, Heel-touch Box Jumps
  • 1 Discussion Theme:
    • One Word that was your focus in 2020 or will be your focus in 2021


  • We paused throughout the workout and had a few guys share their ONE WORD while the rest of us planked/Al Gored
  • EDITOR’S NOTE/QUESTIONS:  Listening to these MEN this morning, it is very encouraging to me and very clear that we have something special in this group.  Do you truly believe it?
    • If you don’t, are you not leaning in enough?
    • Do you need to be more vulnerable?
    • What areas are you holding back?
    • Have you done a project by yourself?  Have you done a project with a bunch of others?  Which one is more fun and more accomplishing?
  • Some of the Words and notes shared this morning:
    • REFINEMENT:  Keep filtering out the bad in my life (ie screen time, wasteful endeavors) and adding good (ie family time, educational reading/podcasts)
    • REVOLT:  Don’t give into the negativity and noise that is keeping me away from pursuing deeper relationships with family and faith
    • COMMIT:  Jump in see things through
    • SERVICE:  Look for ways I can serve others, especially those in need
    • FOCUS:  Less focus on me and more focus on family and others in my life
    • RESILIENCE:  Keep showing up and breaking down barriers
    • JESUS:  Listen and pursue Him more in all aspects of my life
    • FELLOWSHIP:  Stop just focusing on my fitness and begin being more intentional with 2nd F acts and events
    • GENEROSITY:  Being more giving my money and my time
    • THANKFULNESS:  With all that happened in 2020, I have a lot to be thankful for
    • PURGE:  Getting rid of the bad things in my life so I have more margin for good things
    • TRUST:  Stop modifying throughout my daily life and begin trusting and following the Lord’s plans

Take a look at those ONE WORDS and explanations.  Those were spoken about by MEN this morning.  MEN that need each other.  MEN that want to be better leaders . . . In their homes, their workplaces, and their communities.  I’m VERY thankful to have these MEN in my circle.  You make me better and more importantly, you make me WANT to be better and WORK HARD to be better.  Not just TALK about being better.  Please hold me accountable in 2021.  Help me REFINE every aspect of my life.


  • NEW YEAR’S DAY:  Convergence to celebrate F3Nation’s 10 year anniversary
    • 0800-0900
    • Cuthbertson Middle
    • 2 workout options
      • Bootcamp
      • Gear (limited/no running)
    • Coffeeteria in parking lot directly after workout
    • Invite a neighbor, friend, or a Kotter (F3 guy you haven’t seen in awhile)

New Year’s Eve Eve At Anvil

YHC pulled into the parking lot with a few minutes to go and found Snowflake and Mr. Magoo waiting. Point Break, Cage, and Floorslapper rounded out the crew this morning. The PAX was properly disclaimed and we were off at 5:30.


We moseyed over to the the large parking lot for COP

  • SSH x 20
  • Imperial Walkers x 20
  • Windmills x 20
  • Squats x 20
  • Merkins x 20

Partner and Rock Work

We yogged over to the rock pile and picked a suitable lifting rock. Partner up, Partner 1 performs called exercise with said rock while Partner 2 runs the loop to 51 and back, flapjack until the team completes the aggregate number of reps per exercise. 150 reps of Curls, Presses, Squats, and Flutter Kick presses.

Bench Circuits

Enough of the rocks so we moseyed over to the hotbox. Staying with your partner, Partner 1 performs called exercise while Partner 2 runs down the sidewalk to the garbage pail, then flapjack. We did a total of three rounds, Decline Merkins, Dips, and Step-ups.

With the bench circuits complete we grabbed some wall and two rounds of Air Presses x 50.


  • Flutter Kicks x 20
  • LBCs x 20
  • Hello Dollies x 20
  • Rosalita x 20


  • Lorax Dm’d me yesterday from the beach with a friendly reminder that I had the Q, thankful he did since I hadn’t checked the schedule. With all the “holiday hours” the past week, I wasn’t sure if the schedule was correct with the 0530 start, that too Lorax confirmed.
  • When putting together the Weinke I wanted to keep it simple, “Meat n’ Taters”, some lifting, and little running, 2.6 miles or so.
  • Floorslapper was almost two minutes early, well four minutes if you account for his usual 0532 arrival.
  • TCLAPS to Snowflake for the run in and run out.
  • Floorslapper was dropping some knowledge about the COVID vaccines.
  • Point Break kept knocking out the reps and doing the heavy lifting for YHC.
  • 2020  has been a year like no other and like everyone else, I’m looking forward to 2021, although that will prove to be challenging as well. One thing that has helped me this past year has been F3. Whether it was via Zoom (something was better than nothing) or when we returned to in-person workouts, F3 has been a constant. The accountability, committing to getting up to meet in the gloom for 45 minutes or an hour to try to keep accelerating provided some “normalcy” if there is a such a thing in 2020. F3 is more than a workout, the 2nd F is key, and provides us an opportunity to share our experiences and support one another in these uncertain times. Our faith will help us get through this and we’ll come out stronger. Thanks to the men that push me each morning, especially those times when I just don’t really feel like it. I know that for 45 minutes each day I’m out I feel that’s where I should be, with my brothers in the gloom. Happy New year and cheers to a much better 2021.
  • Thank you to Snowflake for the takeout.
  • Thanks to Lorax and Point Break for the opportunity to lead and please sound off with any mumble chatter.


  • Das Boot has the Anvil Q next week
  • Hydra with an 0600 start tomorrow; Da Vinci converges with Rock Zero this Saturday. Check Slack and the F3 South Charlotte calendar for updates to the AO schedule with many adopting holiday hours or convergences.
  • Keep a lookout for an Area 51 New Years Day Convergence
  • F3 Metro is hosting the F3 10th Anniversary workout at AG Middle 0700 New Years Day.

Over promise, under deliver

5 pax got their last 250 (plus an extra 50) swings in for 2020 at this week’s episode of Meathead.  It was a late start and an early finish, but always over promise and under-deliver.

The Thang & the moleskine

YHC, in an epic fit of brilliance/boredom at 1618 on a Tuesday, was deciding where to post on Wednesday.  With holiday hours in full swing for some AOs, YHC prodded Voodoo for an 0630 start.  Give the pax an opportunity to sleep in or double-down with an 0530 Anvil or 0515 SACS post and then pack on some muscle at Meathead.  The trade-off?  YHC had to Q it.  So, with that thought in mind and delivering an HC to a Meathead site Q / A51 nantan.  Bad decisions were made, a weinke was drafted, the alarm clock was set, and the rest is memorialized below for your bathroom reading.

YHC posted at SACS at 0515.  Hate to interrupt the Cheese Curd / Wild Turkey weekly lovefest but with Geraldo Q’ing at Anvil, it was YHC’s responsibility to make sure these two behaved themselves.  You can read Wild Turkey’s backblast for those gory details.  After SACS, YHC headed down 51 to Calvary passing two runners in the gloom, likely Voodoo and Flipper (speaking of a lovefest).  YHC pulled into the Calvary parking lot with 10 minutes to go, played the parking lot version of musical chairs and didn’t get out of the car until 0630.  YHC thinks we officially kicked off around 0632 where a weak disclaimer was delivered along with an explanation of the activities du-jour.

Warmup – simple stuff to limber up not trying to break a sweat here

15 rounds, 90 seconds each with a 5 second break between: 20 swings, 5 merkins, 5 squats, 5 OH presses, and 5 lawnmowers (per side).  This was quickly amended to alternating rounds of merkins/squats and OH presses/lawnmowers.  YHC had grand designs that just didn’t translate very well with timing.

60 seconds of carries with 15 seconds rest in between sets.  (Farmers carries, rack carries, and waiter’s carries both sides for all three)

60 second plank/hollow body hold/glute bridge for the finisher

Finished at 0712, where YHC suggested the pax do burpees for 3 minutes.  No one did a burpee so we put a bow on it and considered it a wrap.

The playlist today was a mix of 90’s and 2000’s grunge-ish rock.  YHC was snooping for the greatest hits of 2020 but after a long battle with Amazon Music there was just nothing there worth really listening too.  One notable exception is a new track from Bush.  If you’re into that genre of music, Flowers on a Grave is a pretty decent track I pulled from 2020.

Much like the year 2020, couldn’t find too much that was really worth re-hashing.

On that note, we all have bitched about 2020 and the suck-fest it’s been.  It’s easy to put on a brave face for a day or two, but as the days dragged to weeks, and weeks to months, and now looking down the barrel of a year of this “new normal” the cliched hashtag, #TheStruggleIsReal takes on a new meaning.

But looking back and taking stock YHC had the constant support of the pax across this region and other regions out there constantly pushing ourselves.  Trying to find new ways to better ourselves in the gloom.  YHC appreciates all the offline conversations, those few extra minutes in the parking lot after a workout where pax laugh off some of stress, the CSAUPs, and the encouragement through our community.  There are others who have faced far worse than YHC this year and for some 2021 won’t get much better, so YHC’s complaints pale in comparison.  At the end of the day, it’s mostly gratitude YHC feels because without F3 there’s no telling how much worse this year would have been for YHC.

Thank you, men, for all that you do and continue to do.


Holiday Hurlers

A trio a dumdums showed up for four rounds of frosty HIIT.

:45 on, :15 off Tabata / 1:00 break between rounds

  • Ruck Swings
  • Mountain Climbers
  • Ruck Push-Ups
  • Ruck Overhead Press
  • Inchworms
  • Short (Pulsing) Squats
  • Walking Lunges
  • Squat Jumps
  • Burpees

Dirty Buy Out:

  • 2:00 Walking Lunge / Ruck Overhead
  • 2:00 Burpee w/ Ruck Jump
  • 2:00 Ruck Bent Over Rows


Well, I checked the schedule and found out I was Q for today’s SACS (and yesterdays Fast Twitch). It was a good reason to create the following setlist. I’m grateful, Cheese Curd and Hoover came out and put up with my musical “taste”.  And double props to Hoover for his doubledown.

I borrowed this workout from the Spearhead training course. I have a few weeks left and for $25 it has kept my rucking and weight training on track. The PATHFINDER Ruck Training Program from Team SPEARHEAD

Happy New Year!


Setlist – song, album, artist, running time
Link to the tunes

T.V. Eye
The Stooges

It’ll Never Happen Again
Pissed On Another Planet
The Scientists

Territorial Pissings
Nevermind (Remastered)

Feel All Right
… Play 9 Songs With Mr. Quintron

My Love Is A Monster
Bluff City
Compulsive Gamblers

Modern Art
Arabia Mountain
Black Lips

Reptile Style
Time Bomb High School
Reigning Sound

Bring It On Home
Rock & Roll Is Dead
The Hellacopters

Scream Dracula Scream
Rocket From The Crypt

The Reproduction Of Death
Survival Sickness
The (International) Noise Conspiracy

Let’s Dress Up the Naked Truth
New Bomb Turks

Abra Cadaver
Tyrannosaurus Hives
The Hives

You Can’t Touch Her
All Men Are Liars

Love You So
The King Khan & Bbq Show

Man Made of co2
Man Or Astro-Man?

The Jon Spencer Blues Explosion

Low Temps and Lots of Legs

11 Pax braved the chilly temp on this holiday week to try to work off some of the weeks festivities. The changed holiday hours has some of the pax, Q included, finding they are still waking up at an earlier time. I guess that just means we are in a good habit.

Gave the DICCS then-


Moseyed over to the bus parking lot on the other side of the school. We did 15 Side straddle hops, 15 imperial walkers, Jimmy Dougan’s – center left and right, calf stretches, downward dog, upward dog and Merkins.

The Thang:

Moseyed back from the parking lot towards the main entrance of the school. I had set up 10 cones around the parking lot and we did a set of 11’s. We ran all the way around the lot to cone number 10 where we did 10 Big Boys and 1 Merkins than ran back to cone number 9 and did 9 Big Boys and continued until we got back to cone 1. We went back to pick up the 6 but we didn’t have too far to run most of the pax stayed fairly close together.

Next we ran back to the over hang by the school bus lot. The we did:

20 Heels to Heaven than took a lap around the parking lot

20 Step up than took a lap

20 LBCs than took a lap

20 Dips then took a  lap

finished off with American Hammers until the 6 got in

Next we ran back to cone number 1 at the entrance of the other parking lot. My idea was to end with sometired and heavy legs at the end.

down the main entrance side of the parking lot we straight ran at the corner we did 10 drydocks

the on the backside of the school we did a side shuffle to the to the school (switching the way we were facing half way down) at the corner it was 10 squats

then on the school side of the parking lot we ran backwards the on the corner it was 10 drydocks

then on the last side of the parking lot we did lunge walks half way down that side and then ran the rest of the way.

This was pretty grueling and to make it more enjoyable we repeated it 3 times. The lunges seemed to be the toughest part. The highlight was when 2 of the pax, on one of the sets of Drydocks ended up butt to butt. Zinfandel being one of them made a joke about spreading covid this way. Lots of laughs at that comment. Made sure to extra social distance afterward.

Announcements were about blood drive in January and some kind of top secret activity for the new years day and we should support Catfish at porter Ridge next year.



overall everything seemed to work out pretty well. The timing was almost perfect. The Pax all seemed pretty chatty afterward, I guess many of them had off this week and enjoyed the free time to bond with their brothers. Thank you to Schneider and Easy Button for their support and guidance.

Bear Crawls are Dumb

13 men came to have a good time.   been a couple of years since the Flash guys invited me to Q…..just sayin. Nobody cares.

Run to HS parking lot
SSH x 15 ic, merkins x7 ic, mountain climbers x 7 ic, plank jacks x 7 ic, Peter Parkers x 7 ic, wide arm merkins x 7 ic, cdd x 7 ic

To roundabouts:
neverending bear crawl around top roundabout, then 20 merkins. Run to bottom on hill roundabout, forever bear crawl around it, then 20 bomb jacks.
Repeat 3 times.
Mary lbc, heels to heaven

To bus hill:
Suicides at each stop light 15 speed skaters, back to start and 5 burpees each time

To front of ms: makjar njiye x 10 ic, meekins

5 mile tysons, 10 merkins, 15 plank jacks, 20 donkey kicks- then run to far curb. Repeat but get rid of an exercise every time until time was called.

As for the title, might as well throw in burpees while we’re here. I could probably go on and on with some of the crazy and weird exercises found in the 100 page exicon as well. I guess not everyone wants to get soft just running all the time.

But for whatever reason, I chose to incorporate a ridiculous amount of bear crawling into the prepped weinke (which involved getting to campus early and drawing 4 chalk lines on the pavement).
However, the cool thing was not only the fact that I was the only one verbally complaining about my own Q, but also might have been the only one that couldn’t make it around without stopping. Shout out to the Flash guys that just kept breathing heavy working hard nonstop. The entire crew was within reach the full 45. Maybe it was too easy of a workout. May have to come back soon to redeem myself. Solid stuff all around.

Dasher wanted to prove that although he’s been an OG Express member, boot camps are where he shines. Out front all day. Recalculating, Schneider and Chicken Little weren’t too far behind and were pushing the pace. Mr. Form police might have called me soft at some point, but at least our form was decent (for those that care about form anyway).

Always helps to have a bunch of solid F3 veteran leaders with no Damascusing to round out the group.  Makes the Q’s job easy

And I now know that the rest of these fools can start sprinkling some more Swarm, Ignition in their weekly workouts. Minus the bear crawls of course. 2021 F3 goals
And shout out to Popeye for bringing his nephew, a 10 year old future hedge fund manager who I think revealed that he already has 1000 shares of Tesla stock in his portfolio. Now known As Gecko.


New Years Day workout coming-details soon

See Mayhem Stu for mission opportunity 1/26-2/2. More details coming soon.

Core and More

3 PAX woke themselves out of a post Christmas coma to get their core warmed by the Blakeney Shopping Center fountains at F3 Firestarter.  After a quick disclaimer and mosey to the grassy knoll near the new brick stage, it was time for


SSH x 15

5 merkins OYO

IW x 15

5 wide arm merkins OYO

LSS x 15

5 diamond merkins OYO

LBC x 15


Mosey to the fountain closest to Hazlenut Creperie for circle merkin Jack Webb. Incline merkin and dips. Start with 1 incline merkin and 3 dips then increase to 2 merkins, 6 dips, etc. moving around the fountain until you get to the other side. Ended with 8 incline merkins and 24 dips.

Down to our six for Mary: High flutter, Rosalita, box cutter: in cadence count, 20x each exercise.

Mosey to walls by the fountains in between Brixx and Shake Shack for leg work:

Split leg squats on cadence count 15x each leg.

Back on our six for more Mary: toe-tap crunch, dying cockroach, and pistol crunch (each leg ext.):in cadence count, 20x each exercise.

Mosey to walls behind Brixx for step ups: 15x on each leg, when completed, plank. High plank and elbow plank for about 1-2 minutes.

Mosey to seating section behind Greco Fresh. Grab a chair for curls, tricep ext and shoulder press: in cadence count, 20x each exercise. Finish it off with a round of Triple Lindy.

Back on our six for LBCs and Heels to Heaven:  in cadence count, 20x each exercise.

Rinse and repeat with lower reps: circle merkin/dips, up to 6x incline merkins, 18 dips. Then on our 6 for Mary: High flutter, Rosalita, box cutter: in cadence count, 15x each exercise.  Split leg Squats 15x in cadence count and more Mary. Step ups 15 x each leg and more Mary, chair curls, tricep ext and shoulder presses with a triple lindy and more mary.

Rinse and repeat but only with Mary: Return to the first fountain for high flutter, Rosalita, box cutter, then to the second set of fountains for dying cockroach, toe-tap crunch, and pistol crunches, mosey to the chairs for LBCs and return to launch for 1 minute of elbow plank.


It was eerie walking up to the site of two Monday morning workouts to see only a few cars. One of which was occupied by some random guy who just sat in his car. For a moment, I wondered if I had my days mixed up, but thankfully Wingman and OneStar were there to set me straight and we were able to start Monday off on the right foot.

In case you are wondering, yes, I have endorsement deals with certain area restaurants that require me to mention them in my backblasts.

The goal today was two-fold, first, to focus on abs, which I tend to neglect (if that was not obvious by my meatballish appearance). Second, to demonstrate that an effective bootcamp workout does not need to cover alot of ground and can be confined to a relatively small space.  I did not set my fancy watch to track this post, but I doubt we reached .5 miles.

Thank you for allowing me to lead.


More Abs Please, We Did Get Enough???

The Warmup

Woke up this morning to HOT 30 degrees and was running a little late. I arrived at 6:11 and did not see any cars and wondered if it was cancelled or worse, workout location changed. 6:13 came and a convoy of cars were heading into the parking lot. I said to myself “Thank God.”

Started DiCCS at 6:14 and we were off at 6:15 sharp. PAX started with 800m warm up Mosey to the football field parking lot. However, you can imagine Hurry, Gerber, BC, and Easy Button definition of Mosey and mine are not the same. Shout out to Sugar since he was with the Gazelles as well. Rubbermaid and I took Mosey definition serious.

  • 10 SSH
  • 10 Imperial walkers
  • Runners stretch 15 seconds per leg
  • 20 Mountain Climbers
  • Started the THANG

The Thang

The Wienke was designed to focus on abs, speed sprints, and Mosey runes.

Abs/Run – PAX started with three rounds of four corners of the large parking lot. PAX did 15 Heels to Heaven at each corner which equaled 180 in total

Sprints – PAX proceeded to completed 5 rounds of speed sprints by running 400m laps. Run hard 400m up slight incline and casually back.

Run/Abs – PAX ran to front of school to start next round of four corners except this time 15 reps of flutters – repeat 3 rounds. At this point Gerber, took a detour to fertilize the grass.

Run/Abs – PAX ran to Rudy’s shed and completed a LBC circle wave until 100 reps were completed and then ran back to COT parking lot

Run/Abs – PAX completed one round of four corners with 5 Big Boy sit-ups at each corner

Sprint/Run – PAX sprinted to Crazy Man cabin held and waited in plank position until the 6 arrived, then ran to front of the high school

Run/Abs – PAX ran to front of middle school for rounds of 4 corners. Each corner PAX did 10 Peter Parkers and then finished by running back to COT.

Total run/sprint 5.5 miles but of course Hurray was 6.5. Plus, over 500 abs reps!

Transparency – I was nervous about leading Ignition today since I knew I could not keep up with everyone, but I also wanted to step out of my comfort zone and I knew the F3 brothers never leave anyone behind or judge. I started F3 Jan 18th this year where I struggled to complete any workout and because of F3 I am better physically and spiritually. At the same time, I have met many great guys that became personal friends.

In short, I want say thank you to every one and stepping out of your comfort is a good thing. The internal feeling of accomplishment is overwhelming!


Welcome 2.0 FNG – Gecko

Blood Drive Jan 30th

CSAUP Feb 6 – signup

Birthday Celebration Using Numbers 4 and 9

The Planning

Well today was an great start to Q in 19 degree temperature and to celebrate my 49th birthday! Today officially started the one year count down when during Namarama: I will say “Mike Niro 50 Premature” and everyone will say: Respect. The theme was simple: different ways to use the numbers 4 and 9.

Posse asked me to Q Homecoming since I made the statement “I like to Q” however full transparency I and not a fan of writing BB however I understand the importance. Writing and reading was never my strong point during high school or college. Anyway, back to the BB.

Posse knew I never went to the Homecoming AO so I decided to scope out the sight during the day of Christmas Eve. I found the perfect area to perform the THANG, the running track right next to parking lot. I went home and planned the Wienke using the famous Premature cones that had designated exercises. I texted Posse and told him “We are good to go”. I arrived 20 minutes early to layout the cones and to my surprise, all the gates were locked. Realize, I am walking around in 19-degree weather trying to figure out how to get into the track area. No luck. I drove back to the parking and thank god I saw Gopher and FNG Jamal Brown. Jamal later was named Whack A Mole since he is the brother in-law to Gopher. I asked them to help me create a .25 mile running loop within the parking lot and spread out the cones.

The Warmup

  • Mosey around the parking lot .25-mile loop (approximately .25 mile)
  • 13 (4 + 9) SSH
  • 13 Imperial walkers
  • 13 Merkins
  • Left and right runners stretch hold each side for 13 seconds

The Thang

The Thang was simple, run and complete six 6 exercises: Heels to Heaven, Merkins, Squats, Big Boy Sit-ups, Mike Tysons, and Lunges 2 is 1.

  • PAX broke up into teams of two and selected a starting station
  • Each team needed to complete 49 reps at each cone – Partner 1 does 25 reps and partner 2 does 24
  • After each exercise, PAX ran around the parking lot loop twice to get approximately .49 miles
  • PAX circle up in the middle after the run to perform 4, then 9, then 13 Burpees
  • Once all six exercises were complete, we started round two except this time after each run the PAX performed exercise waves of  Merkins, Burpees, LBC, and American Hammers. Each wave was 49 reps
  • As soon as the second round started Carb Load, Shop Dog, and Sugar Daddy came from Blackhawk AO to celebrate my birthday since they were the only three
  • I was running with Carb Load and he stated “Thank god we came 20 minutes late!”
  • The PAX running range was between 3.5 – 4.0 miles in a small parking lot. Fuse said, Impressive!

Everyone pushed it today and got in a good workout to start my birthday and coming off Christmas Holiday. Great job!


6th guy – Coco Crisp from Raleigh – awesome job lost 50 lbs. and just completed a full marathon

Welcome FNG – Jamal Brown (Whack A Mole)

Blood Drive Jan 30

Lucky Number 13

‘Twas the morning after Christmas and 5 pax posted with their bells at Petsmart in Blakeney in the early morning chill. The Da Vinci/RockZero crew was intimidated by the pax’s steely determination to not run and were led off to the far reaches of the parking lot by Taco Stand.

The plan for the day was to celebrate the holidays with a 12 days of Christmas themed beatdown. An extra 13 exercises were added to day 12 to celebrate my 2.2’s birthday today.

Warm up:

  • SSH x 20 IC
  • Halos x 5 each direction
  • Prying squats x 2 with some leaning

The Thang:

Each day builds on the last, so day 1 = exercise 1, day 2 = exercise 2 + exercise 1, etc.

  • Day 1 = 1 Sumo deadlift + 1 dozen 2H swings
  • Day 2 = Racked squat (alternate sides per round or do doubles)
  • Day 3 = Overhead tricep extension
  • Day 4 = Snatches per side (R/L)
  • Day 5 = Presses per side (R/L)
  • Day 6 = Reverse lunges per side (R/L)
  • Day 7 = Merkins
  • Day 8 = Cleans per side (R/L)
  • Day 9 = High pulls per side (R/L)
  • Day 10 = Deadlifts
  • Day 11 = Russian twists per side (R/L)
  • Day 12 = 1H swings per side (R/L) + 13 lawnmowers per side (R/L)


  • Elbow plank x 1:00
  • Hollow body hold x 1:00

COT: Circle up with the boot campers.


  1. Keep an eye on Slack for holiday hours for the next week or so:
    1. The Matrix will have its going out of business sale on Monday with Joker on Q. Swole will be on holiday hours and will launch at 0600 with Mighty Mite on Q.
    2. Bagpipe and Fast Twitch will converge with Hawk’s Nest on Tuesday.
    3. Centurion is hosting a convergence on Friday.
    4. Metro is hosting a convergence to celebrate the 10 year anniversary at AG on Friday.
    5. Da Vinci will converge with RockZero next Saturday at Calvary at 0700.
  2. Keep Bout Time and his family in your prayers as his 2.0 Jennings fights leukemia for a second time.


  • Thanks to the pax for coming out to the workout yesterday. I believe Lois was a site FNG, although he has plenty of experience with kettlebells being a regular at Skunkworks. He brought his brother-in-law, Hot Pocket, from Sumter, SC to join in the fun. I’m sure he really appreciated it, Lois!
  • Cobains for putting this out a day late. It’s tough to get on the computer during the family time over the holidays. However, the effort delivered by the pax yesterday during what was a tough workout in tough conditions deserves to be chronicled for posterity (and to make Horsehead happy).
  • The music was provided by a Spotify Christmas Rock playlist. It was an interesting mix of classics and some truly horrendous music that none of the pax could identify or hoped to ever hear again.
  • After doing so many swings lately, it was fun to mix it up with some other exercises. The pax all agreed that the workout didn’t get serious until about days 4-6. Cleans followed by high pulls were also a challenge. Dead lifts were sprinkled in there to make Unplugged happy and an extra 13 reps (per side) were added for my son, Daniel’s, birthday.
  • I’m in my 8th year of F3 and am truly thankful for the brotherhood I’ve found. Thank you for being a part of it. Let’s get out there and share it with as many men as we can – they need it like we do.