Author Archive Alf

Beach Season

A balmy 60 degrees this morning has me feeling like it’s beach season. That and Baracus posting in his swim trunks. Just glad to have him and the other 6 men join me this morning. Where was everyone else? No rain, no cold, let’s get after it.

5:30 and PAX properly-ish disclaimed. Also let them know that “modification” to exercise works both ways – you can always add more reps.

Mosey around and circle up by the basketball goals for COP. Low Slow Squats, Peter Parker, Parker Peter, Wide Arm Merkins, Mountain Climbers.

Mosey to Hotbox for 3 rounds of: 15 Split Leg Squats (each leg) and 15 Derkins. Run to light in parking lot for 5 burpees and back.

Mosey to rock pile at front of Church and grab a lifting rock.

Round 1: 20 Curls, 20 OH Press, 20 Tea Bag squats – 3x through. Then run to end of lot, 10 burpees and back. Mary for a bit.

Round 2: 15 Front Raises, 15 Good Mornings, 15 Bench Press – 3x through. Then run to end of lot, 10 burpees and back. Mary for a bit.

Round 3: Run with Rock to end. 10 thrusters. Run back. 10 Thrusters.

Return rocks and back out towards the hot-box and the tree lined Boulevard in the parking lot. AYG to end of Boulevard, 10 burpees, AYG to cars.



Site Q’s were out today. Lorax is up to his eye-balls reviewing Trumps tax returns and Brushback was out of something: Out of town, Out of the country, Out of his mind? Who knows. We thusly proceeded without them. Not sure if that’s the right use of “thusly,” but I feel like it fits. We did have Hops and Mermaid as site Q alums for Calvary based workouts.

Snuka crushed me (and the rest of us) on the runs for the 2nd day in a row. The man is a solid Respect and crushing it. Might need to check his pockets for HGH, PED, and other acronyms.

Good to post with Coco and Clover as I have not posted with those men yet. And is it Cocoa like the bean or Coco like Ice T’s wife? If it’s the latter then I want the story behind the name.  

Brilleaux apparently had an alcohol induced excuse to miss my Centurion Q on Friday. He’s recovered and was smoking it out there this morning. Working hard to keep Snuka in his sites.

Thanks to Hops for the takeout.

Look for the DV Gummy vs. the Anvil Gummy Q-off next week during a Wednesday convergency at Calvary.



50.  Seemed like a good theme for the day for 12 men at Centurion.  Warmest temps of the week with light rain made for a good morning to be out.  Plus there is a parking deck.  We spent sometime in the rain but worked a good bit under cover as well.  I also didn’t want to get Champagne too wet on his 50th.  I wonder if he’s ever gotten soaked during an athletic endeavor?  Hmm…  If there was only a picture of him, somewhere, anywhere, of him working out drenched and trying to wipe the water from his eyes.   Maybe it exists and it could turn up.

The Thang,

Disclaimer, Mosey, Parking deck COP – The usual.  IW, Mountain Climbers and some low slow squats.  Run up a flight and circle up again for 25 x 8-Count Body Builders in Cadence. Judging by the mumble chatter, everyone loved this. Thinking we should do it again before the workout ends.

Back down to the lower deck for a few rounds of 50.

Round 1: 25 Merkins and 25 Jump Squats at the bottom. Up stairs and repeat. Down stairs to Peoples chair

Round 2: 25 Wide arm merkins and 25 Donkey Kicks – top and bottom

Run a hot lap around stadium

Round 3: 25 Sit ups and 25 box cutters – top and bottom

Round 4: 25 Staggered arm Right Merkins and 25 Jump Squats – top and bottom

Round 5: 25 Staggared arm Left Merkins and 25 RDL’s – top and bottom

Hot lap up the ramps to the top and mosey down the steps two levels

25 8-Count Body Builders in Cadence – finisher.

Mosey back to lot for 60 seconds of planks.



OK – So this is my record for latest BB ever. Cobains. On the bright side, at Champagne’s advanced age, he still thinks the workout was this morning. I can’t say for sure, but it appeared to be some heavy modifications out there even from the guys who didn’t need to. Snuka was not one of them. War Daddy smoked us all on the high speed runs around the stadium and up the parking deck. Haze hurt his baby soft hands on the parking deck pavement and wished he kept his gloves on. Kirby and Bugeater had strong work with non-stop motion and no down time for wall sits.

Other things likely went down but I can’t remember them all and need to get this BB out before New Year’s, so that’s a wrap. All announcements are probably too late now.


When’s the new deck open?

Big crowd of 19 at Cerberus today with a solid cross section of all 3 regions and ages. Teens, Twenty’s, Thirty’s, Forty’s and Fifty’s all represented and working out together. #ISI. 5:29 – disclaimer given.

5:30 Mosey.


Start and stay in plank for: Mountain Climbers, Merkins, Plank Jacks, and Low Plank Jacks. Recover.

Imperial Walkers and Low Slow Squats.

Head to Parking deck: Round 1: 5 HR Merkins at bottom of ramp. 5 2-Hand touch Jump Squats at top. Add 5 Reps each ramp until we are at the top. Down stairs and to the start. Peoples Chair while the 6 comes in.

Round 2: Same thing but replace with Romanian Deadlifts and Full Situps.

Head to backroad and time to steal from Rachel. 3 Burpees and 5 jump squats at each light. 3 lights out and 3 lights back. 20 Flutters when done. Repeat for 3 rounds.

Head to bottom of hill. AYG to top of hill mosey back down. Repeat for 3 rounds.

Head to launch. Finish with 10 8-Count Body Builders in Cadence.



Solid group out there and everyone dug in to finish each set of the workout. Job and Goodfella were out in front with Mario out to crush some sprints up hill. Astro appeared to be getting slower after giving up Fast Twitch. Too many burpees for One-Star and Krusty to chatter thankfully! The newly minted Dr. Cheddar joined us as well.

Hopefully the 2nd parking deck opens soon and takes away a lot of the construction traffic. That deck and back road get a lot of traffic with those guys starting at 6am. Plus then we will have TWO PARKING DECKS to use.

As usual there was some guy on a dreadmill in the apartment complex staring out the window looking at us crush some burpee/squat combos. Not sure how to EH those guys, granted they do get the occasional female but our bootcamp has way more trash talk than the elliptical. Need to just bum rush the apartment gym and pull the guy out kicking and screaming I guess.


Sign up for Christina Latina memorial race tomorrow and if you can’t make it North the Western Union County guys are doing it virtually by running 8K on tomorrow morning. Get some.

FNG/Kotter day tomorrow at Davinci. 6:30. Chick-Fil-A is ready for the crowd. BYOB – Bring your own bagel.

5 Men joined for Q Source to discuss Shield Lock. Aye – Get after it men.


The Humpty Dance

Ya stare, ya glare, ya constantly try to compare me
But ya can’t get near me

Started the morning off with a slight bit of confusion.  No assigned Q due to miscommunication, but YHC graciously offered to help.  Bam, time to go with a fast hustle past Camp Gladiator.  Looks like they are getting a larger crowd.  Maybe I should start charging for this F3 thing?


It’s WAMRAP so we kept it simple.  10 Derkins and 10 Supine pullups.  Run across parking lot stopping for 10 8-Count Body Builders.  Run up deck stairs for 10 Donkey Kicks and 10 Calf Raises.  Back to middle of parking lot for 10 full sit-ups.  AMRAP – adding 5 more reps to the derkins, pullups, calf raises and donkey kicks each round.

McGee posted on no sleep with the new two-week old at home.  Apparently she’s very chill and an avid pooper.  Based on Porta-Potty usage at workouts I know some PAX who could be described in the same manner.  I just hope McGee washed his hands before posting.  And by the way, if he can make it out all crappy and tired, what was your excuse to fartsack??

Speaking of McGee. At some point between the birth of his 3rd child and WAMRAP he heard “The Humpty Dance” by Digital Underground FOR THE FIRST TIME!!!!!! Seriously. He didn’t know that literally the rest of us had heard this song countless times for years. His favorite rhyme:

My nose is big, uh-uh I’m not ashamed
Big like a pickle, I’m still gettin’ paid

I’d really like to see him weave that into a LinkedIn post on Universal Indexed Total Value Underwritten Term Life Insurance. I’ve read those posts. They sound smart but I can’t understand any of it.

Turkey Leg is getting close to the Boston Marathon again. WAMRAP was a rest/cross train day for him. I hear the weather forecast in Boston is supposed to be worse this year than last for the marathon. Something about choking levels of volcanic ash and a locust plague.

Squid maintained impeccable form. Even going up the steps. No skipping steps. He hit every last one. All this while his boy Pop Tart was waiting for huntin’ season in his “don’t shoot me” orange hat and attire.

Taco Stand kept bringing it like he does each week, although this week he failed to bring two 20-something FNG’s. I think they’re his interns.

Rachel and Purell led the pack as expected.

Thanks to Squid for the take out.


A jog around Lakeside

13 Men posted for Fast Twitch. It was 50 degrees. Joker wore tights and a woolly vest, but happy to have him either way.

5:15, disclaimer that you are not required to do what the Q says. It’s only a suggestion. Gummy took this very literally. Off we went and guys were dragging out of the parking lot at a 9:00 pace.

Down to Lakeside to the intersection of a hilly road and another hilly road. Partner up.

P1 Runs out and back up the big hill. P2 runs around the Alpine Circle loop with 2 medium hills. Upon return complete 4 Burpees per partnership. Flapjack and add 4 burpees. Keep going adding 4 Burpees each time. After about 30 minutes I was sensing mutiny. So down and back another road – with hills. Then one more trip up the big hill and around Alpine Circle.

Run Home. A bit late, sorry about that but you know, we were waiting on Purell and Rachel per usual.


There is a few veterans, you know who you are, who have just plain given up on the burpee. It’s a shame. They are terrible and you should do them because they are good for you. Sort of like eating vegetables.

Gypsy decided he doesn’t like all the hills on Fast Twitch and wants to go back to the salt flats in Matthews.

It was dark out there but lots of guys just put their heads down and powered through it. A full 10K+ more than 600 feet of climb and some burpees. That’s a good morning.

Thanks to Haze for reminding me of my Q on Saturday otherwise it really could have gone sideways.


This backblast might be short.

Kettlebells. I’ve been neglecting them, mostly in favor of other things that are not Kettlebells. I knew I had a Meathead Q coming so I thought I should get out there one day and swing a little, but never got around to it. Then Voodoo says I’m on for tomorrow. Yikes.

So 8 guys posted. Several runners. Several regulars. Good to see Young Love again. and over there is Mr. Brady. Wait. What? Apparently Chin and Baracus suckered him into a 3 mile run followed by KB’s. I don’t think he liked it and I think he is going to be very sore.

Anyhow, some extended SSH and IW while I think of something to do. Then some swings and prying squats. Then my bluetooth speaker wasn’t connecting. So I got the group started. 5 one armed swings right, 5 left, 5 high pulls right, 5 left, 5 snatches right, 5 left. 10 merkins. AMRAP that for 10 minutes. (I spent 3 to 4 getting the blue tooth going, they were angry without music. )

After that partner up for some double KB deadlifts while partner planks. Total to 100.

Another 10 minute AMRAP with curls, OH Press, Tri’s and merkins.

100 KB deadlifts per team.

5 Minute AMRAP with some core excercises

100 KB deadlifts per team.



Quiet group this morning working hard. I gave fair warning that my kids helped with the play list and I still couldn’t get Rachel Platten Fight Song off the list somehow. So if it popped up in rotation, just go with it and try not to sing along like you do in the car. Voodoo played it cool, Rachel who? Fight what? We know he knows. It’s probably his ring tone.

Soul Glow and Voodoo get the heavy bell awards for the day. Going to feel those deadlifts. Young Love was there to console Purell. He finally got his partner Rachel back from IR but likely still not cleared for KB’s. Chin Music got called out for his spider man suit spandex pants. They were very blue. Just happy to see him with the shorts over top.

And thanks to my partner Baracus who while being like an inch taller than me initiated the short jokes right off the bat on Twitter this morning. Can’t we just gang up on Voodoo and tell UVA and cheer leading jokes?

Thanks to Young Love for the takeout.


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

A Moist Jog to The Dave

4 Men posted for this week’s Sparta. A good steady rain was coming in at launch time, but 60 degrees on a January morning ain’t bad. Those who slept in missed a good one. As we moseyed out of the parking lot there was some discussion, based on weather conditions to just make this a straight run vs. run-ish, boot-campish. I debated adjusting the weinke for a moment but really didn’t prefer to be on busy streets and sidewalks in all that rain, so off we went into the deep dark corners of Matthews.

COP – Triangle up at the Post Office. Imperial Walkers, Low Slow Lunges (alternating legs), & Low Slow Squats.

The Thing:  

Mosey on down to the Matthews SportsPlex. Plank for instructions. A variation of the WAMRAP workout several enjoyed just before Christmas! The route was around the 4 soccer fields. At the beginning – 5 Merkins, 1st cross walk, 5 Jump Squats, at 2nd cross walk, 5 Full Sit Ups, at end 5 burpees. Run around to opposite side of field and repeat adding 5 reps to each exercise. Keep that going until time called. On the lap of 25 reps we were running low on time. Turn around and head home, but we owed 25 burpees so we hit them in chunks of 5 along the way with 10 at the end for good measure. Thanks to Madison for showing me the shortcut behind the bank to get us back on time. We snuck in right before the Peak 51 guys got there.


Thanks to Madison, Tweetsie, and Gypsy for joining me on the rainy morning. Nothing better than starting the day with miles and burpees!


Sign up for Joe Davis Run and Operation Sweet Tooth Run in March! Support your brothers. Speed for Need will be at both races. Reach out to Gypsy if you have interest in pushing. Keep Hoffa in prayers as he hit a deer while riding a motor cycle. He’s out of the hospital and home recovery but fairly banged up. There’s a sign-up on Facebook to help the family out with food, etc. while he recovers.

Thanks to Slim Fast for the takeout.


50 pounds gets heavier the longer you hold it.

12 PAX, no wait, 13 PAX showed up for Rock Zero this morning for the bi-weekly Heavy edition. I normally ignore all formal rules of the AO, but was worried about an audit today, so did my best to comply. So 3ish miles and “Heavy was on tap”

Grap a partner and each group grab a weight. 50# sandbag or 45# weight. Don’t worry what you get, they both suck.

Mosey around lot, sharing weight carrying with partner until we get somewhere in the middle. Drop weight for COP.

COP: SSH, IW, Merkins, Low Slow Squats.

The Thing:

Move weight to front parking lot. Once there P1 Lunge walks with weight, while P2 runs out and around all islands, meeting back with P1. They exchange weight and swap lunge walking and running. Continue until the pair has lunged walked all the way around islands.

Lifting work.

P1 – Bench Press, P2 – runs out an around 3 islands. Flapjack to 200 presses.

Same but with 100 Curls.

Catch Me If You Can to the Hot Box. But take the long way around the Church. P1 10 Merkins, P2 run with weight. Flap Jack to Hot Box.

At Hot Box, P1 does Left Legged Step ups with weight. P2 runs to last trash can and back. Flapjack to 50 step ups. Repeat with 50 on Right Leg.

Same thing but Good Mornings with weight to a combined 100.

CMIYC back to cars with 3 Burpees and chase.

Mary throughout and back at car for closer. Includes Flutter, Heels to Heaven, Planks, Elbow Planks, Elbow Plank Jack, Dolly, LBC, Freddy Mercury and maybe others. Spackler modified to the now coined: Spack Jack. Be careful – this one could hurt.



Thanks to Snowflake who endured the Alf Q trifecta the last 4 days. Not sure what bet you lost for that, but thanks for joining me.

I had a much larger plan for today, but forgot how much carrying crap slows you down. We didn’t even make it to Hairburners! Surprised no one reminded me. Next time.

Lots of strong effort out there this morning, as this was a grinder that I am going to be feeling for the rest of the weekend.

Happy Birthday this week to Jet Fuel and Nemo. They are a combined 65 years-old.

Thanks to Snowflake for the takeout.



Sign up for Joe Davis Run:

Chutes and Ladders

Word on the street was that there was a SOB/WUC powwow post Cerberus this morning and there would be a sizable and fast crew looking to get their Friday beatdown. Several of the Brave regulars, so I had to make sure they got 60 minutes of work done in the 45 minute boot camp.

I showed up a little early and chalked out the workout on the top of the parking deck.

At launch – thorough disclaimer, no FNG’s but Boss Hog was on post #2 and a few guys working their way back into the fold for the new year.

Get the Mosey on, off into the parking deck and run the ramps to the top. Circle up.

COP: Squats, SSH (I think) Merkins, Mountain Climbers.

Head over to the staircase and pick a partner – someone you don’t know or don’t usually partner with. Trying to make sure that the big group mingles a bit at the only workout that brings 3 regions together. Yes 3. Congrats WUC.

From the top of the deck. Everyone runs down stairs. P1 proceeds back along the ramps (chutes) to the top. P2 heads up back up the stairs (ladders) and begins the work. When P1 gets back to top both guys head back to bottom then flapjack and continue work. Keep going until time is called.

The work – Cumulative reps per team:

  • 400 Overhead claps
  • 350 Calf raises
  • 300 Shoulder taps (single count)
  • 250 Flutter (single count)
  • 200 Merkin
  • 150 Sit ups
  • 100 Donkey Kicks
  • 50 8-Count Body Builders

Run back to launch.


An aggressive weinke put an end to the running without about 13 minutes left. PAX stayed at the top and tried to complete all reps. Some groups got to the Body Builders, not sure if anyone finished.

Overhand claps got a few chuckles at first, but after 200 a piece to soften up the shoulders and then follow up shoulder taps guys were feeling it. At least I was last night.

Went with a Partner AMRAP-esque type of workout. I like it when you have a large group with a variety of fitness levels. Everyone gets as much as they can take – and hopefully a bit more. No time for resting.

Another great perk is the plug for WAMRAP – the original Waverly AMRAP workout every Wednesday. It’s the best/worst workout you can get each week, you always leave smoked.

Sorry for the delayed backblast but you know, things.

7 men for Q Source at Panera after the workout to discuss Group as a foundational element. Man is not meant to be alone.

Thanks to Taco Stand for the takeout.



Q School – Saturday 26th at Cuthbertson Middle School, Posse has the details:

3rd F Opportunity – Christ’s Closet – March 2nd Freedom Drive @ The Movement School giving stuff away. See Ice 9.