Author Archive Alf

You Can’t Spell Legendary Without Leg Day

25 Pax ventured into a relatively mild July gloom to face another edition the Skunk.  YHC promised little running, meathead friendly, high wheezing and imminent death.  With a heavy focus on legs, all goals except the death thing were achieved.  But I did toss out the disclaimer prior to COP so I assume that legally covers me just in case it went bad.

0530 – And go:

Partner up and P1 Farmer Carry KB’s to church parking lot.  P2 does 5 squats and catches P1 for the swap and repeat until we hit the lower lot.  Grab your KB and circle up.

2-handed swings – x20 IC

SSH x 20 IC

Staggered arm Right Merkins x 15 IC  (repeat with left)

IW x 20 IC

Flip watches around if you have them x 1 IC

Complete 5 reps of each of the following OYO – go through cycle 2x

Single arm swing R, single arm swing L, KB high pull R, KB high pull L, Snatch R, & Snatch L  (For the rest of the workout this will be known as “The 5’s”.  Sidebar:  I will be hosting a lesson on creative exercise names at 5:00 AM before my next Q.  Come join!)

Main Event:

Grab a slice of hill for 11’s.

Round 1:  Goblet Squats at the bottom, Jump Squats at the top

Round 2:  Overhead press at the bottom, Merkins at the top

Round 3:  Thrusters at bottom, Burpees at the top.  (Thruster starts as goblet squat and move bell to OH press as you come up from squat – IMHO they suck all the life out of you)

After completion of each Round do “the 5’s” until all Pax done.

Out of time – lug KB’s back to school


Q’ing at Skunk is some of the most fun you can have.  There is almost no limit to the level of difficulty you can bring.  Some day’s the only way it could be harder is if it was longer.  And no one can complain it’s too hard or Harley might pull your eligibility to come back.  In truth YHC had the basic idea for this Q a few months back which gave me plenty of time to erase the easy parts and add in more fun.  Nothing more fun than 30 trips up that hill.

Mileage wise we probably only hit .75 miles, but being all at 15%+ grade was just awful.  Meatheads were likely fooled by the heavy emphasis on the legs vs. the upper body.  Got to work the legs too so you don’t look like the guy above.  Never skip leg day.

It appeared the crew of Flex led by their head Yogi Tiger Rag were all loose and a bit chatty during COP.  They slowed the yammering after the 60 staggered arm merkins and those loose hammy’s might have been the factor slowing them on the hill a bit.  You have to keep the suspension a little tight.  I give Semi-Gloss an 7 out of 10 for the ninja roll under sniper fire he took in Round 2.  Assuming that is when the leg quiver was on high.

I don’t know if TR was throwing in the towel your just checking the Q’s watch when he hollered that we were near the time hack on Round 3.  It was all under control.  If you feel you didn’t get enough core work with the swings, feel free to throw in 6 MOM at home.  I am sure flutters and dollies will feel great today with those dead legs.

Always an honor to lead out there and always a great group to be with.



Mud Run – Sign up as individuals.  Sign ups close one week from today!

F3 Dads – Saturday, 9am, Bring the 2.0’s!

Kevlar and Joust back to normal on Friday

New gear workout on Thursdays starting 8/7 at Elizabeth Lane Elementary.  High Tide is accepting recommendations for the name of the workout.

One Year Alfiversary

12 men showed up for YHC’s 1 year anniversary.  As a gift they all received jelly shoulders for the rest of the day.

My two objectives for my Matrix Q’s are 1) Deliver something challenging for Lobster Roll and 2) Try to keep up with Lobster Roll.  Here’s how it went down.


Mosey around the parking lot and back around to pick up Young Love and Cole Slaw who came into the parking lot shortly after go time.  Circle up in the field.  Provide disclaimer stating that still after a year I don’t know what I am doing so follow on at your own risk.

SSH x 25 IC

IW x 25 IC

Monkey Humpers x 20 IC

Peter Parker’s x 20 IC

The Thang

Mosey to rock pile and grab a rock you wouldn’t be embarrassed to work out with.  Spandex was covered on this one as he had a beast of a rock.

Run with rock over to the track.

A race like workout started around the track.  Complete 5 reps of merkins, curls with rock, & shoulder front raises with rock.  Run a lap on the track.  Then do 10 rep of each exercise then a lap, keep up the cycle for 15, 20, 25, 30, 35, 40, 45 and 50 reps.  Like any good NASCAR race, once the leaders finish, complete the lap you are on and plank up.  Most everyone stayed with in a lap of the leaders.  Audibled at the 30 rep cycle to overhead presses from front raises as needed.

Move to wall for some People’s Chair

Grab rocks and carry them back – but throw in 25 more merkins, curls and overhead presses to round things out.  This rounded things out to an even 300 merkins, 300 curls, and 300 front raises/presses.  Now take your new found swole to the beach or pool and impress the ladies.

AYG across the field to the cars.  No time left for Mary – sorry, do some on your own at home.


YHC has had the privilege to be a part of F3 and these men for a year now.   I appreciate the opportunity to lead, support, and follow each of you and look forward to continuing for years to come.

I tried to pick a few things from past Q’s this morning to throw into the mix.  It’s a good thing we didn’t have tractor tires at the AO to drag around….  although that gives me an idea!  Next time. My apologies to Beaver, I realized Saturday was his first post and this would have been a real tough second one.  Way to hang in there, this was a hard one.  We did have 3 PAX at 50+ YO who were killing it out there today.

A great hard working bunch out there who were clearly smoked after 45 minutes.  Mission accomplished.


F3 Dads – this Saturday at Beatty Park, 9:00 AM.

F3 Camp – go sign up for camp with the 2.0’s in August.

Mudrun – sign up. you don’t need a full team yet, we will get those later.



The Matrix Stakes

10 horses posted in the early morning gloom.  None of them realizing they were entering the starting gates for The Matrix Stakes.  Joker was originally on the card to Q but had to scratch early yesterday.  Something about not being able to wear nose strips on The Matrix AO.


Mosey out down the sidewalk and around to the side of the school.  Try to find a little hidden spot behind some trees where Floor Slapper couldn’t find us when he tears into the parking lot, 2 wheels up, at 0532.

SSH x 20 IC

IW x 20 IC

Squats x 20 IC

Floor Slapper sneaks in between the trees and hops in for some

Merkins x 20 IC

Head to playground for

The Matrix Stakes (aka The Thang)

Dips x 15

Hanging knee raises x 15

Run to stumps

Jump ups x 15

Full sit ups x 15 (use tires to hold feet)

Run down back of school and around to front parking lot

Derkins x 15

Flutters x 15

Run back to playground.

First round was as a group to ensure everyone got a feel for the track.

All horses to the gate for The Matrix Stakes

Repeat the above cycle OYO 4x through.  1st cycle with 20 reps each exercise, the 25, 30, and 35.  Each cycle is about 3.5 furlongs

When you are done, cool down with 10 pull ups/10 merkins (repeato until all PAX are in)


and Done

The Tip Sheet:

Lobster Roll won this race by about 42 lengths.  No photo finish required.  Apparently this work out was right in his wheelhouse.  The rest of horses pulled in by 0614 and we had a little time for some Planks before the track closed.

This was a hard race and everyone was pushing it out there.

Thanks to Young Love for the send off.  Always a honor to lead a great group of men.


June 14:  F3 Olympics, F3 Pool Party, and Farside’s ride with the kids.  Check other back blasts for details.

June 21:  Start of F3 Dads (pushed a week due to all the other stuff on June 14)


Pre-blast for kickoff of F3 Night Train

Thursday, June 5 @ 7:30PM starts the first running of F3 Night Train.  This once a week run is for everyone, but mainly to support BRR training and running 2x in one day with little recovery, assuming you ran Thursday AM.   Starting point will be ABC at the Arbo for week 1. 

Starting point may vary to find some good hills throughout the summer and announced on Twitter.  Distance will be whatever you need, similar to Rum Runner format, but not meant to be your LSD for the week.  I would guess most PAX will end up with 4-6 miles on the evening, but go longer or shorter if  you want.

Certainly options for post run ACRT

HC below so we know to expect on Thursday.


The Hills are Alive with the Sound of Moaning and Grunting

Summer hours are supposed to mean knocking off a half day on Friday to start drinking beers outside.  Not so for the 20 men who joined Fast Twitch’s “Summer Hours” this AM.  It’s only one full hour, but feels like so much more.

Jog around the cars with some high knees and butt kickers.


  • SSH x25 IC
  • IW x 20 IC
  • Merkins x 15 IC (this is about when YHC heard the calls for “I thought this was a running workout”)

The Thang:

  • Run through Raintree to the base of the hill on Windbluff ~1 mile
  • Partner up.  Partner 1 lunge walks up hill, Partner 2 runs to top of hill, to the bottom, then catches partner 1 on the way back up.  Partner 2 continues lunge walks up the hill while Partner 1 runs to top, bottom, then back to Partner 2.  Keep the rotation to the top.  Once the lunge walkers reach the top, jog to bottom and repeat.
  • A little Jacob’s ladder with Merkins/Squats at the top.  in sets of 5, 10, 15 & 20.  The early finishers run back down to meet the late finishers and run with them to the top.
  • Run back to track via Raintree and Rt 51.
  • Circle up for LBC’s, Flutters, Dolly’s all x 25 IC.
  • 5 minutes left – Enough time to knock down 800m around the track and back to the parking lot for COT.


  • Rumor had it that we covered 4.8 miles this morning.  Maybe a bit shorter than the last few Twitch’s but I think everyone had enough of the hills.  All got at least 8 to 9 turns up Windbluff.  The good news is that these hills are much smaller than BRR!
  • A big group today as many are in full BRR preparation or trying to slim up to get that summer beach body.  My guess is Frasier and Turkey Leg were in it for the latter.
  • Welcome to the site FNG’s Hairball and Young Love and to F3 FNG Evan Howell (Thurston).  Way to keep up the pace this morning!


  • Golf on Thursday.
  • Everything else on June 14.  Olympics, F3 Dads, F3 Pool Party, neighborhood garage sale, free document shredding @ town hall, the new 22 Jump Street Movie opens, and my wife has a hair appointment.  Shout out in the comments if  I missed anything
  • Next Thursday, June 5 @ 7:30PM starts the first running of F3 Night Train.  This once a week run is for everyone, but mainly to support BRR training and running 2x in one day with little recovery, assuming you ran Thursday AM.   Starting point will be ABC at the Arbo for week 1.  Starting point will vary to find some good hills, and announced on Twitter.  Distance will be whatever you need, similar to Rum Runner format, but not meant to be your LSD for the week.  I would guess most PAX will end up with 4-6 miles on the evening, but go longer or shorter if  you want.

These Amps go to 11. One louder than 10.

9 PAX posted at The Matrix on a damp morning, but the rain held off for most of the workout cranked up to 11.

This was YHC’s first post in 4 weeks as I tried to get this hamstring to recover.  Horseheeaad was originally on the docket, but pulled up lame with a bum shoulder, so we sent him to the glue factory.   YHC and Uncle Leo drew straws for the least injured would Q.  I won and so did the PAX.

The Thang:


  • Squats x 20 (IC)
  • IW x 20 (IC)
  • SSH x 25 (IC)
  • Merkins x 20 (IC)
  • Elbow planks

The Business:

Mosey down field, grab a cinder block and line up on the sidewalk.

3 Rounds of 11’s between sidewalk and lamppost with plank-o-rama between rounds.

Round 1:  Thrusters with block and Burpees  (Thruster = Squat with block at chest and push block to overhead press while standing up)

Round 2:  Triceps extensions with block and Diamond Merkins

Round 3: Shoulder Presses with block and CDD’s

Drop off blocks and mosey to playground for a quick 10 pull-ups, 20 merkins, and 30 dips.

Circle up for Mary:

LBC’s x 25 (IC)

Flutter x 30 (IC)

Dolly x 20 (IC)

Elbow Plank for 1 minute.


It was good to be out in the gloom again after a little time off and great to see 3 relatively new PAX in Hairball, Cole Slaw and Schnitzel.  During the little break I had I thought about how I wanted to up the intensity at The Matrix.  So why stop at 10 when you can go to 11?  11’s it was.  The 11’s seemed like a great idea on the weinke but that combo of thrusters and burpees hurt real bad.  So I’ll bring them back another day.

O’Tannenbaum was LIFO today and Floor Slapper was way early.  If those two both ever get there prior to the start, surely armageddon is upon us.

Always and honor to lead the PAX and thanks to Floor Slapper for the send off.



The Easter Bunny gave the PAX a Splinter

Posted on behalf of Splinter:
The Weinke for today had one word.  K.I.S.S.  Naye, more like one acronymn.  Keep It Simple Stupid.  YHC is no genius, nor a professional (#disclaimer), but keep people moving and balance the excercises with different muscle groups and you will feel it.  Therefore, nothing fancy at the Matrix today, except for Spandex’s fancy GPS watch.  It recorded 2.5 miles, not too shabby.
25 SSH
25 Imperial/Emperial Walker…somebody give me the correct spelling please
25 Mountain Climbers
20 Merkins OYO
The Thang:
Number off by twos.  Group 1 run 220ish yds while group 2 perfroms called excercises, flapjack.  Rinse and Repeat for 30 minutes.
Called excercises
  1. Pull ups
  2. Decline Merkins
  3. Squats
  4. Dips
  5. Lunges
  6. LBC
  7. Plank
  8. Hand Release Merkins
  9. Pull ups
  10. Dips
  11. Downward Dog (Yoga…that’s right baby)
  12. Decline Merkins
  13. Squats
  14. LBC (Lobster Roll’s pick)
COM:   Russian Twist x 20, Flutter x 25, Dolly x 20, Freddy Mercury x 20ish??, Heels to Heaven x 20ish??, Back Scratchers x 20
-Salt Lick’s M asked him if he wanted to run a 5k.  His comment was I run a 5k 3x a week.  We almost hit a 5k worth of running today.  Kept the heart rate up and the aerobic workout going for a full 40 min
-Someone (Salt Lick??) made the comment on all those runs they felt the Easter Feast bouncing within their belly.  Thankfully no one spilled the #Ham/#Merlot.
-Not too much chatter out there today.   Although YHC had this sneaky suspicion, that members of group 2 were cursing YHC’s name or at least the weinke.The Pax worked hard.  There were lots of sweating, huffing/puffing, and hands on the knees.
-T claps to Blue Hen for EH’ing his friend/neighbor to The Matrix today.  He chose the Red Pill and continued down the rabbit hole to find himself renamed “Skippy.”  His company distributes to peanut butter snacks to kids, unless they have a peanut allergy.
– T claps to the other FNG, “Hairball.”  When asked his favorite 80’s movie.  The answer was Teen Wolf.  Ok…the Pax could work with this.  Close call between Howler, Full Moon, and Hairball.  Too many good options, it was a difficult decision.
-T claps to Lobster Roll always leading the charge in Group 2 on the runs.  The man is a beast
-YHC tried to keep pace with Turkey Leg on Group 1 runs.  It was a formidabble task, however TL began to slow down near the end, allowing YHC to overtake him once…I think.  What happened brother?  Muthaship has to be hearder than this right??

The Q shows up for a change

So last Tuesday I had a faulty alarm clock and totally missed my Q at Fast Twitch.  Not my finest moment.  Unfortunately for the PAX at The Matrix this morning, Best Buy hooked me up with a shiny new alarm clock with two alarms, snooze button, AM AND FM Radio.  A bit of a budget buster @ $20, but its worth it to ensure timely pain delivery to the PAX.

As the PAX gathered we discussed yet another chilly morning.  How many sub 40 degree workouts has it been this winter?  Enough of that and off we went to warm up quick.

Mosey to parking lot for COP:

Each of the following 25x in cadence

  • SSH
  • IW
  • Squats
  • Merkins
  • Dollies

The Thang:

Mosey to stumps for double move 11’s.  Maybe that’s 22’s counted by two’s?  No time really to debate the details.

10 step ups on stumps (A right leg up, then left leg up counts as 1 rep)

run to playground

1 hanging knee raise and 1 pull up counts as a rep.

Run back and forth until you get to 1 step up and 10 knee raise/pull-ups.


Mosey to wall, with 25 yards of lunge walk along the way.

2 rounds of peoples chair with 15 Irkins after first round and 15 Derkins after second.

Mary on the move:

Line up and run down the parking lot stopping at 1st goal for 20 LBC’s, second goal 20 LBC’s, turn back stopping again at first goal for 20 LBC’s and run it out to the end.

Repeat-o with flutters.

Mosey to cars with 40 Russian Twists OYO to close it out.


After the Spartan Race yesterday it was tough to get out there this morning.  Calling the 11’s off that bat was an easy Q move: it was hard and ate 25+ minutes off the clock.  Plus it loosened up all the tight parts from yesterday. Not much chatter from the PAX after we started the 11’s.  Lot’s of hard work being done and I had to make sure I kept up enough speed not to have Lobster Roll lap me.  He was moving out there.

Speaking of Spartan, working out with F3 all the time makes you forget how strong we are compared to the sad clowns working out next to a fern.  This weekend YHC finished the race in the same pack as Cheese Curd, Run Stopper, Ninja Turtle and a few other Metro/NoCo PAX.  I felt we were middle of the road for the F3 Crew.  A good run, but not record breaking.  Turns out we were all in the top 6% or so for the entire race.  We are all pretty impressive as a unit and its clear we push each other hard.

Thanks for taking us out Clown Car.


**See other recent back blasts




Keeping the core strong

It was a balmy 39 degrees when the PAX kicked off at 0530 this morning – likely the best conditions of the week.

Mosey to the field for COP all in cadence:

  • Imperial Walker x 20
  • SSH x 30
  • Lunge (alternate legs) x 20
  • Side Lunge (alternate legs) x 20
  • Flutter x 20
  • Merkin x 20
  • Mountain Climber x 20
  • Elbow plank-o-rama

Mosey to the playground:

  • Hanging knee raises x 15
  • Derkins x 20
  • Dips x 25
  • Repeat 3 times then plank
  • Pull ups x 10
  • Incline Merkins x 20
  • Russian Twists x 30
  • Repeat 3 times then plan

Mosey to stumps and partner up:

  • One leg step ups x 15 each leg
  • 30 full sit ups with partner holding feet
  • Repeat 3 times then plank

Mosey to wall:

  • Peoples chair
  • Diamond merkins x 10
  • Peoples chair

Mosey to cars:

  • LBC x 20 in cadence
  • Rosalita x 20 in cadence



YHC decided to limit the running today in favor of lots of core work.  Just be glad the workout was only 45 minutes long as YHC had a few more ab exercises on the Weinke we didn’t get to.  I think failure was starting to occur on the 3rd round of full sit ups for most, so may have had mutiny if it went on much longer.

Great work this morning, its always and honor to lead a fine group of men.  Thanks to Passport for the sendoff.


Starting a new book on Friday mornings Limitless Life at Chick-Fil-A in the Arbo, 0630.  Bulldog has the details.  Ruck is optional.


12 Rounds of pain on a cool breezy morning

13 PAX drifted in on the cool breeze for an Alf/Abacus beat down.  All left after getting their money’s worth.

COP (All in Cadence

SSH x 20

IW x 20

Squats x 20

Merkins x 15

Mountain Climbers x 20

The Thang:

Run to grab a block and meet at parking lot for 12 rounds of pain and running – all at your own pace.  All laps around the 2 islands in the parking lot.

Round 1:  50 Merkins.  Run lap

Round 2:  50 Shoulder presses with block.  Run lap with block

Round 3:  50 Monkey Humpers, Shuffle lap facing inside

Round 4:  50 CDD, Shuffle lap facing outside

Round 5:  50 Squats with block, Run 1 lap backwards

Round 6:  50 Decline merkins,  run lap

Round 7:  50 Curls with block, karaoke lap facing inside

Round 8:  50 LBC’s, karaoke lap facing outside

Round 9:  50 Incline merkins, run lap

Round 10:  50 Dolly with block press, run lap

Round 11:  50 Bent over rows (25R/25L), Hop lap half way, then run rest of lap

Round 12:  50 Triceps extensions with block, Sprint lap

Plank-o-rama until all are done.  Return blocks.

Abacus led Mary:  (All exercises in cadence)

Dolly x 20 – Hold ’em w/ Turkey Leg 10 count

Flutter x 20 – Hold ’em w/ O’Tannenbaum 10 count

Rosalita x 20

Backscratcher x 25

CCV x 10L/10R

Mosey to wall.  2 Rounds of Peoples Chair with lunge walks after each.

15 Burbees and 25 Dips OYO.

Finish with Plank-o-rama.


A great run by the PAX on a cold morning.  YHC heard that wind when I got up and it wasn’t easy to get motivated to get out there.  Welcome back to Joker.  YHC saw him more this week than I had in a month.  Even with the time off he still paced with Lobster Roll leading the workout.

Many were hoping for an audible away from the 50 reps per round.  No such #Omaha today.

Thanks to Young Love for the send off.


Email Baracus if you want to sign up for the BRR.

-Alf & Abacus