Author Archive Alf

I can’t tell, but my wife can.

You are welcome.  They say when a bird craps on you its good luck.  Well on a quick walk with the dog after the workout, I got bombed square on the top of the head.  Luckily it was dead on and the mess sort of stayed in the hair.  Feel bad for guys like Purell as that would have been a drippy mess.  Anyway – your welcome because I think some of that luck will head your way today just for posting with me this morning, although you probably didn’t feel lucky on lap 5.


16 men posted up at Death Valley this morning for a little work out in the muggy swamps of South Charlotte Middle School. Here’s how it went.


Jog over to day care center for COP.

Merkins, Low Slow Squats, Merkins, Lunges, Merkins, & Imperial Walkers.  Header was there, and I know he loves a lot of merkins.

Jog back over to the cars, plank up and count off in 4’s.  Each team grab a 50lb sandbag and head to the football field.  Line up in the end zone.

P1 does lunges with the sandbag.  The other 3 run to midfield, 5 merkins and return.  Flapjack for 4 rounds so each PAX gets the lunges in.

Team sandbag carry 400m around the track.

Back in end zone:  P1 holds bag extended over chest and does flutter kicks.  The other 3 run to mid-field for 10 LBC’s.  Repeat for each PAX.

Team sandbag carry 400m

Back in end zone:  P1 Planks while partner rests sandbag on back.  the other 3 run to midfield for 10 merkins and return.  Rotate through all 4 guys.  Some of the planters hit a few merkins and 6″ holds.

Team sandbag carry 400m

Back in end zone:  P1 does Sandbag Burpees: (Lift sandbag from ground to overhead after merkin portion of burpee).  The other 3 run to midfield for 10 merkins and return.  Rotate for all 4.

Team sandbag carry 400m

Back in end zone:  P1 holds sandbag locked out overhead (Unbroken style) while the other 3 run to midfield for 10 Dry Docks and back.  Flap jack for all 4 PAX.

Grab bag and head out to the Semi-Gloss palace…….  Oh wait.  Spackler requests another team sandbag carry.  Easy enough.

Team sandbag carry 400m and back up to the parking lot.

3 minutes of Mary:  Flutter, Freddy Mercury, & Protractor.



While the count-off in groups of 4 is generally a confusing mess because guys can’t remember there number or how to count, its a nice change of pace to shake up the teams a bit from the guys you might normally run with.  Schmedium and Smokey were on my team and after 6 or 7 weeks in Smokey asked him if he can tell the difference now that he was posting regularly.  He said he can’t, but his wife can.  Smokey wisely skipped asking for further details.  Don’t worry Schmedium you are getting faster, it’s always going to feel hard.  My team was also struggling to keep up with Purell – while he carried the sandbag he was still pulling away from us on the track.

Laronda and Dollywood were smoking around the track carrying the bag as well.  I guess thats the benefit of your age starting with “twenty…”

I noticed when I unloaded the car that one bag was about 10lbs less than it should be.  Not sure which group was benefiting from the leaking sand.  Might have to cut that one open and add some weight back to it before the next outing.  I think I go through half a roll of duct tape every time I bring those bags out just to repair them.

Everyone was moving hard out there today and sticking fairly close on the track.  Carrying those bags never gets easier.

Thanks to Puddin Pop for the take out.



5th Annual Pre-Memorial Day Convergence.  Saturday, 7am at Rock Zero (Calvary Church).  Always the best workout of the year.  Come and honor those who have sacrificed for our country while we work hard and read three Medal of Honor citations.


Nice Teeth (For a Hispanic Englishman)

Posted on behalf of Body Bag:

Boy did I need this.  If the F3 Lexicon is ever updated, you will likely see the definition of Fart-sack as “the place you’ll find BodyBag”.  Today was my first post in 18 months, and I almost forgot the power of F3……Almost. It was less than 30 seconds into the warm-up mosey that I was reminded why I love starting the week off right in the gloom with the PAX – all of a sudden the chuckles were coming from the naughty kids at the back of the group, and as I listened closer to hear what the fuss was about I caught the faint defensive argument from McGee along the lines of “no, it’s not d1ck p0rn”.  It was all I needed to hear to know I was back where I needed to be.  All about the 2ndF.

I am forever grateful to Squid for simply reaching out and being persistent about EH’ing me into a Q session.  I loved being out there.  I won’t lie though….it has been so long that I was in 2 minds about whether or not I was going to be doing things correctly.  My saving grace was the confidence that my father-figure Alf would no doubt be there and that I could lean on him to nudge me quietly if assistance was needed.  Cadence went out the window, the disclaimer was messy at best (I blame the naughty kids chit-chatting over the top of the voice of authority), the exercises were not the ‘normal’ ones, and an early end time caused some debate, but we got through it. Seriously, thank you Squid!

The Thang

  • Mosey round parking lot – warm up complete…in the words of Swiper “We’ve got a lot to do”


  • 10 random-order exercises in quick succession:

– Partner Carry (50yds) – forward facing optional

– Partner Merkins (shoot for 20)

– Partner Dips (shoot for 20) – slipped digits optional

– Lo-slo Merkins (shoot for 10)

– Hand Release Merkins (shoot for 10)

– Knees 2 Chest (shoot for 20) – bruised balls mandatory

– Hops (50yds)

– Plank (shoot for 30s)

– Russian Twist (shoot for 25)

– PAX choice – pax member is nominated and it’s their choice of exercise

– End the round with a 100yd 90% AYG

(Prohibition’s face of delight when I announced that ‘Scrum-Down’ would not be one of exercises was priceless…..I too learned a lesson the hard way from that one).


  • Remove one exercise, rinse and repeat. Removing 2 some rounds, in the interest of time (ended up 10, 9, 7, 5, 4, 3, 2, 1) – always finishing with the 90% AYG
    • this is the lucky dip 2ndF portion of the workout. And there were a few heroes out there, with Partner Dips and Hops going out in an early round

Bit of Mary action…..DONE!

Huge credit to the Gents this morning – it was hot, it was on the hard concrete, it was fast-paced, and it all had to be done with the thought of the naughty kids watching mano-a-mano X-rated cinematography trapped in our minds for the entire 45mins.


  • F3 Dads (Beatty Park) – Saturday mornings thru June – need Qs – contact Lex
  • F3 Soccer Arms Cup – we will be getting our trophy back from the Metrosexuals – need players – contact BodyBag

So now we start at 5:30ish?

A last minute Q switch-a-roo as Mermaid, who already has 8 other Q’s this week pinged a few of us and said he was driving back to the Keys and wasn’t sure what time he would return and what state of mind he might be in after 10+ hours on I-95.  So 11 of us go me instead of Mermaid and dealt with it fairly well.  Thanks for being so nice.

Clock strikes 5:30, about 5 PAX ready, 3 still emerging from cars, 2 cars coming in.  So a disclaimer and a 2 minute late start.  Mosey around the school and to the back parking lot for COT.

Mumble chatter and complaining starting already.  (Not saying who started it, but the name rhymes with Mummy)

SSH, IW, Merkins, Mountain Climbers, and Lunges.  (O’Tannenbaum appeared somewhere in the middle of all of this)

Mosey up to the playground.

Triple Nickle for Mermaid.  5 Pull-ups here, 5 burpees on the other side of the island, repeat 5 times.  Some Mary to wait for the six.

Mosey to the track with the new fencing to keep everyone contained.

11’s – Derkins with feet on top of fence on one side, Shoulder taps with feet on fence on the other side.  (Do both shoulders for one rep)

Some Mary to wait of the six.

Mosey over to rock pile and grab a lifting rock.

25 OH Presses with rock, 25 merkins.  Repeat with rounds of 20, 15, 10, and 5.

Head back to launch for some plank work and heels to heaven to close things out.



Some running (about 3 miles) and some shoulder work today should have left everyone feeling fantastic on the first official day back from Spring Break.  Rachel and Purell lapped most of the PAX on the Trip Nickel and 11’s.  McGee wasn’t far behind but his form (or lack of it) might have been saving him some time.  Some grumbling and jokes about the feet on the fence.  “Can you reach it Alf?”  “More like Dry Docks for you, Alf.”   Honestly, who really uses the top shelf of the kitchen cabinets anyway?

Pro was complaining he tore a shoe on the fence and may have gotten stuck up there for a moment.  I’d feel bad about it, but I have those same shoes and they are old enough to be 3 deep in the boot camp rotation at this point.  He’s already gotten his money’s worth.  Plus I had that solid disclaimer which absolves me personally of any liability.

Nair was looking strong after just FNG’ing a couple of weeks ago.  And he thought McGee was old enough to post at the Fishing Hole which was awesome.

Thanks to Squid for the takeout.  Good to have the site chaplain back out after a few weeks off on IR.



This will get easier during football season

15 PAX posted at the new Hawk’s Nest workout.  The AO, is huge, well lit, and filled with a maze of outdoor, covered walkways.   Only having worked out there once, I think some thought I knew where I was going and maybe one thought I knew what I was doing.  Thanks for the confidence in me.

Hops handled all the official paperwork disclaimers for Latin.  I handled the personal disclaimer for myself (Here’s a tip:  I suggest you don’t, but if you are going to sue someone, Latin has WAY more money than me)

Off we go:

Mosey through the catacombs and out to the front parking lot for some COP:

SSH, Low Slow Squats, Merkins, Mountain Climbers, & Imperial Walkers.  All the standards.

Head on over to and across the football field. Turns out the field is lined for every sport EXCEPT football.  I’m fairly certain there were different color lines for Soccer, Lacrosse, Field Hockey, Cricket, Rugby, Skeet Shooting, and Curling, but nothing for American Football.

So start at one end of the field and run across, 10 merkins at every blue line (and maybe red lines) anything that was not white.  Not sure how many lines that was.  Maybe 8 or 10.  Backwards run back 100 yards to the start.

Repeat with 10 Jump Squats.

Repeat with 10 Heels to Heaven.

Head out the backdoor of the track to the bridge.

Peoples Chair on the bridge with 50 Arm Raises IC.  Seemed excessive, but what the heck.

Then mosey up the stairs to the pool.  Pretty sure Mermaid wishes the pool was open to us so he could bring back his swimming glory days and smoke us all in a few laps.

Line up in plank position.  First guy runs to first pull-up bar for 5 pull-ups, 2nd bar for 10 toes to bar, 3rd bar for 5 more pull-ups.  When he clears the first bar the 2nd guy goes.  When finished all 3 bars return to the plank line.  Keep planking until all done.  We broke it up with some varied plank moves and finished with some LBC’s and Flutters.  Leave the pool deck and head over past baseball fields and up to the supersized, extra large, with excessively smooth pavement Hotbox.

The Triple Triple D (Trademarked):  15 Dips, 15 Derkins, 15 Donkey Kicks, 3 times through.

T-Claps to Hops for his Donkey Kicks.  Apparently his Donkey likes to kick high up in the forehead instead of in the shins like the rest of us.

Mosey back to front of school and partner up.

P1 runs up the hill to the school and back.  P2 does planks with hip slappers.  Flapjack until 200 hip slappers (2 rounds each)

Mosey back to launch.



Solid group out there today.  Doc McStuffins was killing it all morning and teamed up with Hollywood at the end to kill the hip-slappers. Not asking questions about why they were so good at that.  There were some new-ish guys out there too that I don’t know to well.  Hopefully I get the chance to post with you again soon when I am not Q’ing.  Often hard to Q and engage in the mumble chatter at the same time.  Harder when you have some general ideas on the weinke but not sure how they are going to play out when you really don’t know the AO.

Also, Header is unusually fast at backwards running which I find kind of weird.  Thought we were going to need to get him a warning track before he back-peddled off the field and into the fence.

Thanks to Hops and Doc for getting me on the Q list.  I think you will find me normally coming in at 6:15 with the FT crew, but will still see you all out there.

Also thanks to Hops for the takeout and the reminder to pray for Bout’ Time’s family and son Jennings as he heads for the bone marrow transplant.



Geraldo says get a backpack and do the brew ruck in Fort Mill the Saturday, you know, when lots are out of town for spring break or otherwise busy with family for Easter.  Also, head to NoDa Brewing for the CLT Marathon Ruck kickoff, as if any of you are going to sign up for an event that doesn’t happen for 7 months.



I’ve got a smooth patch here if you want some

I took my semi-annual trip to DMZ this morning where I met up with 7 other PAX for a little Monday morning workout.  I got roped into a P200 team this weekend so no need to crush the running today (it’s taper week from my not training)

A weak disclaimer was given, Aquafresh showed up at the last minute in what appeared to be capri pants (I thought Runstopper had cornered the market on men’s capri’s, but I guess not)

Mosey over to the church parking lot for some COP.

SSH, IW, Plank work with Mountain Climbers, Peter Parkers, Plank Jacks and maybe other stuff.

Over at the benches do 3 rounds of 10 inclines merkins and 10 dips.

Leave the church and back into the neighborhoods.  Meander our way over to the Hartmill Hill.  Stopped along the way for some plank work while we waited on the six.

Run down the hill 15 Romanian Dead Lifts each leg, run to top 15 jump squats and plank.

Repeat with exercises and backward run up.  Plank

Repeat with exercises and forward run up.  Plank

Repeat with exercises and backward run up. Plank

Changed up the planking exercises throughout, sometimes elbows, sometimes shoulder taps, sometimes hip slappers.

Mosey back to launch stopping along the way for some Mary that included LBC, Flutter, Freddy Mercury, Heels to Heaven and more plank work.

Get to the launch and finish with – Planks, for about 90 seconds.


I wondered how much planking we could do in an entire workout.  I’d guess we got close to 12 to 15 minutes worth.  Hopefully you feel that in the shoulders and core tomorrow.  Kirk complained a lot about it.  He has baby soft hands.  I think it was Chappy who graciously offered him a spot on his smooth patch (of pavement) but Kirk declined.

All in all some good hard work out there this morning.  Some refusnik on the long up hill backwards running and some of the elbow plank work, but nothing too bad.  Lots of guys finish the workout with some arm circles trying to stretch out those shoulders that had started to stiffen up.

Thanks to One-Eye for the takeout.

We asked for announcements and it turned into some long story by Kirk and I forgot what the announcement was.

Always a great crew at DMZ.  Thanks for keeping me on the Q rotation so I can travel north every few months and get out of my comfort zone.


Matrix March Madness

6 Men posted up on for The Matrix this morning.  The weather forecast the night before looked terrible and upon arrival at the AO it was pretty much as forecasted.  Surprisingly little grumbling when I unloaded 5 sandbags out of the trunk!

The Thang,

Grab sandbags and run them over to the front porch of the school with the nice roof and creepy lighting that kept going on and off during the workout.

COP – SSH, Low Slow Squats, Mountain Climbers, and Imperial Walkers.

Instructions were fairly simple.

Round 1:  3 Exercises – Merkins, Over head press with the sand bag, and flutters.  64 reps of each then run to end of bus lot and back.  Repeat with reps of 32, 16, 8, 4, 2, 1

People’s Chair while we wait on the six.

Round 2:  3 Exercises – Squats with the sandbag, Donkey Kicks, and LBC’s.  64, 32, 16, 8, 4, 2, & 1 rep with runs in between.

Peoples Chair with sandbag in lap while we wait on the six. A little bit of planking.

Grab sandbags and head back to launch.  Already out of time.


64 reps of merkins and OH presses right out of the gate was terrible.  I was smoked before we even really got started.  My guess is now Purell is going to be much better at bear crawls with all that shoulder work. He and Rachel were leading the back. Squid maintained exquisite form as we have come to expect.  O’Tannebaum was working hard to keep pace with Rachel and Purell and hung in there for all of Round 1.  Pop Tart figured the longer he took with each round somehow correlated with how long UNC was going to stay in the tournament.  Not sure that correlation is really logical, but we let him have it.

Lots of work and very little mumble chatter out there.  Was happy to see the rain stop and give us a nice morning after about the first 10 minutes.

After we loaded all the bags back into the car everyone commented an how awesome they thought O’Tannebaum’s high visibility rain slicker was.  He was happy for the compliments.

Thanks to Squid for the takeout.




Official Hawk’s Nest Launch tomorrow morning 5:30 from the Charlotte Latin Middle School lot (off Raintree Lane).   Fast Twitch will now be launching at the same spot at 5:15.   Common COT at the end.

I don’t know where I’m goin’. But I sure know where I’ve been.

9 men posted this morning after the advertisement of being able to get “runner’s arm swole.”  None were disappointed.


Swings OYO, Low Slow Squat, Prying Squat, Merkins, Sots Press (For Ickey), and a few more swings.

The Thing:

12 reps of each exercise, 3 sets through:  Snatch, Good Morning, OH Press, & Merkin  (12x each side for Snatch)

12 reps of each exercise, 3 sets through:  Clean, OH Squat, Lawn Mower, Staggered Merkins – Right hand on KB (12x each side for Clean and Lawn Mower)

12 reps of each exercise, 3 sets through:  High Pull, Romanian Dead Lift, Thruster, Staggered Merkins – Left hand on KB (12x each side for HP and RDL)

Grab a partner.  P1:  2-KB Deadlift for 10 reps  P2: Elbow Plank.  Flapjack.  Repeat for 5 sets each.

100 Swings OYO (Single or 2-handed).  Every time you break the set you pay 5 burpees.

On your six for some over head lat pulls with the KB.



I just wrote this up and it looks fairly easy.  My body currently says otherwise.  It was a lot of reps.  Close to 900 for the entire workout.

Solid group out there today with little to no mumble chatter.  Not sure if it was the cold weather (which surprisingly didn’t feel that cold), the high reps, or the awesome tunes.  I think Ickey Shuffle went off into his happy place when we closed out with White Snake.  Also played some Skynyrd for Ickey and High Tide and some Rolling Stones for Bulldog.  I just assume all brits love all British bands.  Is that discrimantory?

I think Rachel and Purell’s relationship is now out in the open.  Posting 4 or 5 days a week together.  Always chasing each other through the workout.  Glad to see they feel comfortable with it, no need to be ashamed.

All the guys were working hard this morning.  A few breather’s here and there during the sets were necessary because the high reps were a cardio burn too.

Thanks to Bulldog for the Takeout.



3F opportunity with Man Cave – Friday’s, 6:30 at Arbo Panera.

Joker Q’s Cerberus tomorrow, come out to the new AO.

Hawk’s Nest Bootcamp official launch on Tuesday at 5:30 AM at Charlotte Latin.  Park in middle school lot, entrance is off Raintree Lane.

Starting this Tuesday, Fast Twitch moves to Charlotte Latin.  5:15 launch and common COT at the end with Hawk’s Nest.




Well we’re movin on up, To the east side.

12 men gathered in the morning gloom for what would be the last Fast Twitch launched from South Charlotte Middle School.  No more will we have to fight the RFYL traffic to get a parking spot while they hustle down into pitch darkness on the track to log the miles at a 14 minute pace.  Usually running clockwise.

After last weeks trial run at Latin I figured a turn on the new track would be good for us.  And just to safeguard the school we all had to sign the waivers.  I didn’t want to kill a tree so I printed 4 waivers per page.  Just big enough to be legal, but way to small to actually read in the 5:15 darkness.  I’ll be using those today to adjust your Life Insurance beneficiaries to me.

Off we go down Woodfox and out to Raintree Ln.  At the bottom lot circle up for a few Imperial Walker and Low Slow Squats to stretch the muscles a bit.  From there head on your own to Providence Road.  Stop at each intersection for 10 merkins.  Mary until the six comes in.  Head into the Latin campus.  Mosey around in generally the correct direction until we find the track.  Interval time!!  200M hard, 200M recovery, 400M hard, 200M recovery, 800M hard, 200m recovery, 400M hard, 200M recovery 200M hard and 400M recovery to get us back to the starting point.  Mary while we wait on the six.

In comes the Hawk’s Nest crew on a “not so clandestine” trial run.  Fist bumps, hand shakes, and other pleasantries were exchanged.  The Fast Twitch crew had to roll out.  Less than 2o minutes to make it home.  Head back the way we came with a few intervals along the street of hard running followed by some mosey.


So today was Purple Haze’s last day as the Fast Twitch second assistant administrative under-secretary to the Fast Twitch Site Q.  He’s done a fine job and with Turkey Leg and Rachel it’s a great group of guys who come out every week to get better at running, talk a little smack, and generally have fun (in a “I friggin’ hate this running crap! sort of way.)  I am sure he’ll still be out there every week with us.  Unless he pulls another Tiger Rag and goes AWOL on us for 6 months like he did a year or so ago.  I think the pain of posting is easier than a bunch of nagging PAX hitting you upon text and Twitter DM to get back out.

So next week Purell takes over.  We have shortened his title from what Haze had to “Site Q.”  He seems like a nice guy.  Hard to tell.  He’s always so far out in front I don’t get to chat with him much.  My guess is that if you have a Running site Q’ed by Rachel and Purell no one will confuse it for easy.

We also head to our new launch point, the Charlotte Latin Middle School.  T-Claps for Hops, Crotch Rocket, Doc McStuffins and a few others who helped pull some strings to get us on campus.  Still close enough for us to run Raintree, but far enough that it should offer some new courses for us to find.  We will launch at the standard 5:15 and the Hawk’s Nest Bootcamp will launch at 5:30.  We will do a common COT at 6:15.  The format has worked great over in Ballantyne for several years and we are looking forward to it here.  And we finally get to appease Hops who has been begging for a Tuesday bootcamp FOREVER.

Oh, and my apologies to Semi-Gloss.  It doesn’t appear the new AO has the Palace you are accustom to for your pre-workout regimen (that is when you come back out FT).  Although, it appears Rachel has been keeping the SCMS warm in your absence.


Thanks to Purple Haze for the take out.



Fast Twitch:  Purell is new Site Q.  Launch at 5:15 next week from Charlotte Latin Middle School lot (entrance off Raintree Ln)






Do they even have Library’s in South Carolina?

14 Men posted this warm February morning for Kevlar.  While the campus there is big, for some reason this workout never ventures far from the launch.  Time to go exploring today.

Disclaimer stating that I am not a professional and that this workout has been adapted from the Olympic Curler’s Fitness manual.  Off we go towards downtown Matthews.

Avoid the ladies heading out of the Burn Bootcamp class in their cars at 5:35 AM and circle up at the Presbyterian Church Parking Lot for COP:  SSH, Lunges, Merkins, Mountain Climbers, Shoulder Taps, & Plank Jacks.

Mosey down to the railing by the Animal Hospital and grab some rail.

15 Supine pull-ups, 15 Derkins, 15 Supines, 15 Hip Slappers each leg, 15 Supines, 15 Derkins.

Dodge downtown Matthews traffic and head over to the Library.  At Courtyard grab some wall.

15 “Little Haze” Step Ups each leg, 15 dips.  3 rounds.

Partner up.  P1 Runs around Courtyard, P2 runs around Library, Meet up for 10 hand-slap merkins.  Flap jack routes.  Repeat for 4 total rounds (2 each direction).

Back to courtyard wall.

15 Split Leg Squats, each leg, 15 Derkins.  3 rounds.

Head back home with a stop off at the Animal Hospital for some more Supine’s and some Flutters.

Back to the launch point, on the way I tossed out an offer for Balls to the Wall on the Ladies Bootcamp, but no takers. A few sprints down the fire lane to kill some time at the end and back to launch and circle up.  I think I ended 30 seconds early, feel free to knock out a half dozen burpees today to make up for it.

Some planks and Mary along the route while we waiting for the 6.



A solid group of men this morning, some original Kevlar guys, some new Kevlar guys, some Kotter’s, a nearly 40 year age range, we had it all and everyone put in the work.  A little grumbling about the running but we only ended up a little over 2.5 miles, expanded the AO, dodged traffic, learned from Busch that there is no library at Clemson and he’s not sure there is even one in the state of SC.  High Tide confirmed there is also none in Alabama either.  They only read 2 things in Alabama: Nick Saban’s Playbook and the Bible.  I didn’t ask him to prioritize which one was first.

All the guys were hustling this morning so though to call out anyone.  It’s safe to say the sprints were led in age order – youngest to oldest.

Thanks to Busch for the takeout.


Announcements:  Brolympics next weekend and Run Jen Run the first Saturday in March.


McAlpine Elementary School has gone down hill since we left

11 Men posted at Rock Zero this morning braving a forecast that was guaranteed to be somewhere between perfectly dry and a monsoon.  But the 52 degrees was a nice change from the bitter cold so the light steady rain wasn’t much of a factor.

Gave a disclaimer before we launched, all confirmed I was not a professional, then we twiddled our thumbs while Run Stopper casually got out of his car, full gun show on display.  He likes to make an entrance.

Mosey around the lot and over to the Hot Box for short warmup.

Derkins, Step Ups, and Imperial Walkers (crowd favorite).  Original option could have been to stay in hot box for the full workout and avoid the rain, but that sounded terrible.

So off we went heading West on 51.

Stop before the first intersection and do some lunge walks so the 6 could catch up.  Hoover kept the running pretty close, even with the Ruck on.  Do some reverse lunch walks down the street to the school, again waiting on the 6.

Head back to the rear of the school for some pull-ups to find the place littered with Purple Haze’s coats and jackets.  Seriously like 50 of them over every railing and fence.  And also the pull up bars were gone.  Completely.  With grass where Philmont and his son once completed an Eagle Scout project.  Bummer.  Head back to the basketball courts for instructions.

Run loop around field.  Corner 1 – 10 jump squats,  Corner 2, 10 jump squats & 10 merkins, Corner 3 –  10 jump squats & 10 merkins & 10 step ups on the wall, back at basketball court – 10 jump squats & 10 merkins & 10 more jump squats, & 10 burpees.

Repeat the whole thing with 20x of each exercise.  Also throw in lots of complaining and refusniking.  Back at the basketball court provided “encouragement” to let folks know that standing around was not an acceptable modification from the called 20 burpees and maybe try some Mary.

Over to the base of the hill at Carswell and Bevington.  Run up the hill, 10x Romanian Dead Lifts each leg (by request), and 10x 8-count body-builder’s at the bottom.  Complete 3 rounds.

Run out Bevington, Left on Rea and Left back into Cavalry with stops along the way for some Mary and to let the 6 catch up.

A few extra minutes for some lifting rock work.  15x bent over rows, good mornings, curls, and triceps.  2 rounds.

Mosey back to launch.  End.


It’s important to remember your roots, so the occasional trip back to Day Zero is needed.  Man has the place gone down hill.  The even remove the monkey bar dome thing for the kids.  Haze and Radar would be disappointed at the state of affairs over there.

Strong work by all the guys.  2 Respects in Big League Chew and Marlin were hustling.  BLC was apparently trying to use this workout as a detox from a trip to Vegas.  You might need more than one workout for that!  Boerwors and Hammer had to peel off from the PAX at McAlpine for Hammer’s twisted ankle.  Strava still has them at ~4 miles so they must have made it back and did some work.  They did join us for the rock sets at the end.  Hoover was reminiscing about the days when he was 80 lbs heavier so he kept the ruck on with the blue tooth speaker blasting the toons the whole time.  Flipper was feeling the pain from too much fartsacking and a fast pace run yesterday.  He hung back to keep the Rucker company.  Or maybe it was the other way around.  This was my 3rd workout this week with both Rachel and Purell in attendance.  And in case there was any question I was behind them for the 3rd time this week.  Gummy had lots to say.  Mostly trying to disrupt the Q, to no avail.  Now he will likely review this backblast for all of my grammar and punctuation mistakes.  Hopefully it’s chock full of them.  The rock set was an audible with the time left, but I couldn’t let Run Stopper where the sleeveless shirt and not get some bicep work in.

Most of the crew made it to Starbucks for 2nd F.  Including M Runstopper.

Thanks to Flipper for the takeout.