Author Archive Alf

Warning Label: Do Not Do This. May Cause Injury or Death


29 PAX showed up for YHC’s effort to keep the Skunkworks pain on 11.  We started with the standard burpees OYO but then headed down to the lot for some not-so-standard activities.


SSH x 21

Squats x 20

8 count body builders.  You know 1: Squat, 2: Thrust, 3: Down, 4: Legs Out, 5: Jump, 6: Lunge, 7: Legs In, 8: Do the Hokey Pokey…..  Ahh, screw this, let’s move onto the main event.  Thanks to Stone Cold for finally yelling Halt.  #fail #Qneedsmorepractice

The Thang:

Round 1:

30 one arm high pull (15R/15L)

20 bicep curls

20 Goblet Squats

10 Burpees

AMRAP while PAX rotates, 2 at a time, dragging the tires out and back.

Round 2:

30 Snatch (15R/15L)

20 Clean and Pres (10R/10L)

20 Sumo High Pull

10 Burpees

AMRAP while PAX rotates, 2 at a time, dragging the tires out and back.

Round 3:

30 Renegade Rows (15R/15L)

20 Good Mornings

20 Swings

10 Burpees

AMRAP while PAX rotates, 2 at a time, dragging the tires out and back.

Round 4:

30 Flutter Presses

20 Pullovers

20 Russian twists

10 Burpees

AMRAP while PAX rotates, 2 at a time, flipping the tires.  2 flips out, 2 flips back.


It isn’t easy to come up with a workout that satisfies the level of pain we’ve come to expect at Skunk Works, without all the running and comments of “I didn’t think this was fast twitch.”  So YHC planned no running and thankfully the cold air held off this morning so we didn’t need it.

So those tires are heavy.  YHC got the idea with some left over swing set chain and rope I used to make jump ropes for kids.  The rope label said “do not use for repelling, or tying down heavy objects. Failure to follow instructions could result in injury or death.”  Warnings?  Warnings are for other people.  Let’s go with it. We dragged them about 10 yards out and back but it felt a lot farther.  Good work by the PAX, it wasn’t easy.  Everyone got through 2 rounds of drags and a round of flips.  As you can see from the photo- the ropes didn’t fair so well.  I’ll have to upgrade next time.

It was good to see Joker out there.  A long hiatus from Skunk Works.  He mentioned what YHC thinks everyone else was feeling:  Where were the 10 counts?  Sorry, no time for those today.


Sign up for the BRR now!  Email Baracus, we need more guys out there.

My phone recorder worked about as well as my 8 count body builders.  I recalled the names I could.  Sorry if I missed you, let me know in the comments if you were there.

Thanks to TR for the send off.


The Weinke Made Me Do It

11 PAX gathered to celebrate Martin Luther King Jr. with a Matrix style beat down courtesy of YHC.

The Thang:

Mosey around the lot to shake off the cold weather and the weekend.


SSH x 30

IW x 25

Squats x 25

Merkins x 25, hold for

Mountain Climbers x 25, hold for

Plank Jacks x 25

Indian Run up to street and around to playground

Pain stations:

10 pull ups, 20 squats, 30 derkins and plank-o-rama

10 pull ups, 20 squats, 30 inclined merkins and plank-o-rama

10 pull ups, 20 squats, 30 dips and plank-o-rama

Mosey to stumps:

Reverse lunge into single leg step up on the stump.  10 each leg, then run 100 yards.

Repeat with 20 each leg, then 30 each leg.

Mosey to wall:

2 rounds of peoples chair with some merkins and squats in the middle.

Mary – 30 x Flutter & 30 x Dolly


A quiet group out there today.  Either they were feeling the dread of going back to work on a Monday or the fact that they came to work out at 0530 on their day off.  After the first set of 10 reverse lunge to step ups, there was calls hinting at an audible and mutiny before the set of 30 came.  YHC couldn’t help it at that point – I’m just a slave to the Weinke.  Once it was called there was no turning back.  This was not an exercise you could sprint through, just slow, plodding, and painful.  Good work by the PAX for finishing it out.

Thanks to Salt Lick for the send off.

Looking forward to those who join the Alf Triple Play this week.  YHC on tomorrow at Skunkworks and with Abacus on Saturday at Area 51.


Mike, Mike, Mike, Mike, Mike – What day is it?

Q: Who’s happier than a camel on Wednesday?

A: 17 PAX doing Monkey Humpers on the nicest morning of the week.  Pickle was especially happy.  He forgot his gloves and chose other alternatives to keep his, umm… hands warm.


Run around school Fire Lane, pull a wet rock out of the drainage ditch and head to the parking lot.

Seal Jacks x 21

IW x 21

Squats x 20

Merkins x 15 hold ’em for:

Mountain Climbers x 15  hold ’em for:

(YHC note: this was about the time when TR and Bulldog finally stopped the mumble chatter.  They’re like a couple of old ladies playing bridge)

Plank Jacks x 15

The Thang:

Run the perimeter loop of Covenant.  Stopping at each left hand turn for the following:

Jump Squats x20, Monkey Humpers x30, Calf Raises x40  — 6 total stops

Return to your rock and plank-o-rama until the PAX returns

Overhead presses with rock x 50 OYO – run to bus and back

Front raises with rock x 50 OYO – run to bus and back

Grab a partner and wheelbarrow to top of hill, 10 decline merkins for the wheelbarrow, run back down and flapjack.

CDD x 50 OYO  – run to bus and back

Flutter with rock press x 15

Dolly with rock press x 15

LBC x 25

Return rocks and head to cars.

Circle up and grunt out some Jack Webb until the time was up.  I think we hit 7 Merkins.


As a courteous gesture to the Kevlar PAX I tried to save the chest and back for tomorrow’s Murph.  So legs and shoulders were on the docket today.  After the first super set I considered audibling out of the plan for 180 total Monkey Humpers.  It sucked.  But the PAX can Hump.  We powered through it and TR showed a few cars on Covenant Church Ln his best side.

Sometimes when I am working on EHing a guy, I hear myself talk; and my description of what we do sounds absolutely insane.  I realized this morning that this might be true when I headed out at 5am with the thermometer @ 39 degrees and steady rain coming down AND I was giddy about how much better the weather had gotten.

I enjoyed the privilege of Q’ing this group.  My first time at Kevlar.  Bulldog said to draw up something hard and then add more.  I hope it delivered.

Thanks to Salt Lick for the send off.


  • Some rumors about a movie tonight?  I don’t know if anyone has heard about it.  Sounds like its full.  Bring cash, show up early.  If you haven’t responded positively, you probably won’t get into see Lone Survivor but, I hear they a running Steel Magnolia’s in the next theater.  A good tear jerker for those PAX too slow to HC.


Jack Sprints™

YHC was always fascinating by huge sports icons trademarking their own phrases.  The trademarks not only cement their place in history, but also help them get paid!  We’re talking licensing on shirts, hats, ice cream, you name it.  A few of the great trademarks:

  • “Three-Peat” – Pat Riley
  • “Getcha Popcorn Ready” – Terrell Owens
  • “Fear the Brow” – Anthony Davis
  • “Lin-sanity” – Jeremy Lin  *Note:  The ice cream was pulled from the shelf because apparently filling it with fortune cookies and lychee is racist.  #corporatecowards


YHC is going to go for:  Jack Sprints™  Sound off in the comments if you need info on licensing deals.

Without further adieu –   The Thang:

800m warm up jog followed by SSH, IW, and some squats.

Jack Sprints:

For each merkin, sprint 20 meters around track.

  • 5 merkins, 100 meter sprint
  • 10 merkins, 200 meter sprint
  • 15 merkins, 300 meter sprint
  • ….
  • 40 merkins, 800 meter sprint

So 8 rounds of Jack Sprint with 60 to 90 seconds rest between each round.

Finish with a cool down lap around the parking lot, 25 LBC’s, 25 flutter’s and 20 merkins (in cadence)


YHC was looking for ways to throw some upper body pain at the PAX of Fast Twitch.  220 merkins should do the trick.  I missed counted during the workout and told them we were going for 200.  Oops, I got it wrong.  While there is no official record keeping, I figure it has to be close to the record # of merkins for Fast Twitch.

In order to even the playing field a bit we asked the faster runners to hold onto the outside lanes to give them a longer lap on each run.  It didn’t work.  Fletch and Frasier still smoked everyone from the outside lanes.

I enjoyed the workout and it felt much harder in real life than it looked on the Weinke.  Maybe because it was YHC’s first running since Thunder Road.

It’s always an honor to lead the PAX and by the lack of mumble chatter I think everyone was fairly winded.  So it worked.



Tis the season to give back.

Good Fellow’s luncheon:

Support the AG/Billgingsville Christmas celebration:



Pants are for work

16 PAX broke through the gloom on a 23 degree morning to head into a 12 round prize fight beat down.  Everyone except YHC showed up in full pants.  It isn’t THAT cold.  Pants are for work, not working out.  My wife and her friends wear pants working out.


A quick mosey followed by 25x each SSH, IW, and Mountain Climbers.

Run down the field to grab the Birthday presents.  (cinder blocks brought for #TheMatrix one year party).  Run with blocks to the track on the other side of campus.  Where the 12 rounds of beating were posted on the lamp post.   Partner up.

The Thang:

Round 1:  100 Merkins, between partners.  Each run 2 laps on track (short ~200m track)

Round 2:  100 Shoulder presses, between partners.  Each run 2 laps with the block.

Round 3:  100 Monkey Humpers, between partners.  (side by side, not back to front please).  Each shuffle 2 laps around track.  1 lap facing inside, 1 lap facing outside.

Round 4:  100 CDD, between partners.  Each run 1 lap backwards

Round 5:  100 Squats, between partners.  1 lap partner carry around track

Round 6:  100 Decline merkins, between partners.  Each run 2 laps around track

Round 7:  100 Curls with block, between partners.  Each sprint 1 lap around track

Round 8:  200 LBC’s, between partners.  Each run 2 laps around track

Round 9:  100 Incline merkins, between partners.  Each hop 1 lap around track

Round 10:  100 Dolly with block press, between partners.  Each run 2 laps around track

Round 11:  100 Bent over rows, between partners.  Each sprint 1 lap around track

Round 12:  100 Triceps extensions with block, between partners.  Each run 2 laps around track.


Carry the blocks back to the tree line.  Jail break back to cars for COT.


12 rounds turned out to be an aggressive goal and the PAX got TKO’ed by the clock after Round 8.  We did sneak in the Dolly Block presses on the way back to the trees to drop of the presents.  OT and Lobster Roll led the charge the whole way.

I’ll have pull this out for a Saturday when we have the full hour to complete it.   It was great work out there, everyone pushed hard, and the format gave everyone a chance to keep moving in the cold, and the short track and central pain station kept the group tight.  Always an honor to plan for and lead a great group of men.  Thank for the opportunity.

Great send off by Dolphin.


Most of the usual.  Look for details on a Go Ruck Heavy event in March near Asheville.






For Betty

13 PAX gathered on a chilly Monday morning to sweat out the weekend’s indulgences and help YHC personally remember his grandmother who passed peacefully on Saturday morning while YHC was at Olympus.

Warm Up:

  • SSH x 25
  • IW x 25
  • Squats x 25
  • Merkins x 10 regular, x 10 wide arm, x 5 Diamond <— Diamond are a crowd pleaser.

The Thang:

Pain Stations – Pull Ups and Jump Ups.  10 each and work your way down to 5.  No one seemed to like it when they realized the pull ups and jump ups are about 100 yards apart.  #RunningKeepsYouWarm

Lunges, High knees, butt kickers, & shuffles in parking lot.

Suicides:  10 Merkins at each goal post and 20 LBC’s at end line.    Repeato

Prisoners Chair followed by Carolina Dry Docks x 25.  Repeato and Repeato again.

Mary:  Dolly, Flutter and LBC’s x 25 each.

10 Burpees OYO.


Salt Lick was smoking it out there this morning.  Must of been the ACU combat pants.  Normally YHC would harass him about wearing pants when it’s above freezing, but its hard to talk smack when he’s so far out in front.  Agony was pushing him close behind.

Welcome to The Late Show and Swirly.  The Late Show rolled in for his first F3 workout while we were in warm-up.  After the beat down he may have wished he showed up even later.  Swirly owns an Enviro-master franchise “cleaning bathrooms”.  Seriously.  No joke.  This is too easy.  It’s not even really fair.  We could have spent all morning coming up with nick-names.

Thanks to the PAX for burning it up out there this morning in memory of my grandmother.  Keep pushing each other physically, mentally, and spiritually so we can be there for our own grandchildren.

A speedy recovery to Abacus’s mom.


Sign up for Mud Run.  You can do it!

Sign up for Joe Davis Memorial 5K.  You can do it!

All links guaranteed to work better than


Betty Lochridge, 1928-2013,  RIP










No Mudding, No Running, Still Painful

14 PAX showed up at The Matrix to celebrate Christopher Columbus swindling the Queen of Spain out of a boat some 521 years ago.  After Saturday’s Mud Run YHC kept this one clean and with limited running – save for an Indian Run to honor the locals Columbus found when he arrived.

The Thang:

  • SSH x25
  • Squats x25
  • IW x25
  • Merkins x25
  • Burpees x10

Mosey to playground:

  • Pull Up’s x10
  • Carolina Dry Docks x20
  • Dips x30
  • Plankorama
  • Repeat

Turkish Indian Run – guy in the back carries the KB.  Drops for 1 turkish get up.  Hands off bell to last guy and runs to front.

Grab a partner and head to the wall.

  • P1:  Sit on the wall, P2: Merkins.  200 Merkins per team, one man must be on the wall at all times.  Rotate as needed.
  • P1:  Forearm plank, P2:  Lunges.  200 Lunges per team, one man in the plank at all times.  Rotate as needed.
  • P1:  Balls to wall, P2:  Burpees.  50 Burpees per team, one man balls to the wall at all times, Rotate as needed.

Solid effort and teamwork here, PAX was very quiet and very gassed.

Mosey to parking lot for Mary

  • LBC x25
  • Flutter x25
  • Dolly x25
  • Russian twist x9 – YHC form and count fell apart on this one
  • Burpee’s x10 OYO to round out the morning


Was good to see the PAX pushing hard to failure on the combination of static and dynamic exercises.  The combination of the lunges and forearm planks was a far bigger leg burn than YHC anticipated.  Good times.


Fraggle:  Billy Graham celebrates his 95th birthday with a televised special on Nov. 7.

Thanks for taking us out Salt Lick