Author Archive Baracus

The Return

It’s been over a year since my last Anvil reunion… so I was thrilled to have another opportunity to lead at the best Area 51 Wednesday morning AO! YHC pulled into the parking lot with no time to spare (supposedly). Snowflake ran in from home, I gave a quick disclaimer, and we were off to the races.

Mosey to the parking lot for COP

  • SSH x25
  • IW x 20
  • LSS Squats x20
  • Merkin x10
  • MC x20
  • Peter Parker x20

The Beast (6 exercises / 6 sets / 6 reps – with running in between

  • Squats
  • LBC
  • Merkins
  • Lunge (3 each side)
  • Flutter
  • Burpees

Partner Work at the shelter 

  • Decline merkins / peoples chair: Partner 1 in peoples chair / Partner 2 does 25 decline merkins with feet on partners knees
  • Sit-ups / Plank: Partner 1 planks with hands on Partner 2 feet / Partner 2 does 25 sit-ups
  • Shoulder press / Plank (on seat of picnic table): Partner 1 planks with hands on bench / Partner 2 sits between Partner 1 legs, facing away, and will lift Partner 1’s legs (by the shins) over head.

Partner Rock Exercises (One runs / One works, flapjack):

  • Bicep Curls
  • Tricep Extension
  • Overhead Press
  • Squats

Mosey (quickly) back to launch for COT


Great early spring morning for a workout…still a little chilly, but not freeze your nuts off cold. Philosophical question: are GPS watches chronologically accurate? Cause when I arrived at the launch point I thought I had at least two minutes before go-time, but everyone looked at me like they had somewhere they needed to be. Side note…My M actually sets her car clock ahead by 5 minutes… I have no idea why. She gets some strange sense of satisfaction when she thinks she’s running late and then remembers that she has another 5 minutes and feels a sense of relief. Just don’t get it, but I think Mermaid may do the same thing… I started late and ended late. Sorry Mermaid… we need to sync our watches. On a positive note…everyone got their money’s worth.

Thanks Brilleaux for putting up with your partner… sorry for the name mixup… YHC has very poor memory. I blame the alcohol.

Ickey – nice job with the burpees..October is a long time from now. This is they year the Bengals arrive.

Champagne kept calling out YHC for leaving the six behind, although I don’t see how you can do that when you stay in the same spot. Sorry – I’m not Q-ing as much as I used to and I’m out of practice. Good to see you brother!

Snooka and Scabby were big fans of the partner exercises… particularly the shoulder press exercises. Nothing to be ashamed of.

Uncle Phil and Lorax were looking good out there’ll. Lorax is looking to replace the Anvil shovel flag that is hidden somewhere in Lobster Roll’s house…what better way than with a shovel branded “Anvil”.

Good to have some Metro guests… Boondoggle came south to support YHC and Little Pig ( a recent F3 convert that lives in Matthews) came with. Thanks fellas! Boon… you killed it out there! Lead the way the entire workout.

COT: Keep praying for Red Rocks

The Seventh Annual Skunk Who Stole Christmas

14 pax came together to give Skunk Works a send off for 2018.  Just like the original, this years version of the Skunk Who Stole Christmas fell on 12/18… so consequently the next two Tuesdays are Christmas and New Years.   And just like the first time we went through TRs holiday creation (now tradition), the same three words can be used to describe it… “stink…stank… stunk!”

After some debate about the best location to perform this workout, we settled in and got going.  You have to maximize your time with this beast being difficult to get through.

Warm-up jog to the rock and back.  A quick explanation of how this works just like the song… each ascending day, do all of the exercises of the preceding days…with the exception of the burpee modification to help with time.

DAY 1      1 dozen burpees (count down by one each day)

DAY 2     2 Turkish Get Ups (1 ea side)

DAY 3     3 snatches (ea side)

DAY 4     4 renegade rows (ea side)

DAY 5     5 lunges (ea side)

DAY 6     6 shoulder presses (ea side)

DAY 7     7 clean & squat

DAY 8     8 Louganis

DAY 9     9 Russian twists (ea side)

DAY 10   10 1-handed swings (ea side)

DAY 11   11 Single Leg Romanian dead lift (ea side)

DAY 12   12 Two Handed Clean & Press

The Moleskin

To paraphrase Cousin’ Eddie… this workout “just keeps on givin’”.  A wire to wire suckfest every time.  But if nothing else, you know what you’re gonna get.

Stone Cold recommended we move the event to the parking lot from the grass field.  TGUs are much less comfortable on asphalt, but we were dry.  People spoke…Q listened.  

Not too many complaints about the Christmas playlist this morning.  Lois enjoyed the Christmas metal, Yeti and Smokey got their hands slapped for trying to take control.  Funky Cold enjoyed the Charlie Brown Christmas theme music.  Mr. Brady (I think) did his best imitation of Porky Pig singing along with Elvis’ Blue Christmas.  We closed it down, appropriately, with the Grinch.  

Chin Music kindly reminded me at time.  Many of us were so close to finishing…just wanted to push and try to finish.  Believe most got halfway through Day 12.  Nice work!

Thanks for the opportunity to lead today!  


  • Continued prayers for Huggie Bear post surgery to remove a brain tumor last Tuesday
  • Skunk Works will be closed for Christmas and New Years
  • Reach out to Funky Cold if you want to get on the Q list next year.
  • Joust will converge with Kevlar this Friday.
  • Memorial run for Gremlin at UNCC – Jan.19th

Random Musings and a Weinke

Haven’t posted to many boot camps lately, let alone lead one.  And it’s been quite some time since I’ve been to Kevlar, so thanks Faultline for the invitation today.  My recent lack of Q experience may have showed a little, but I think everyone got there money’s worth… so with 16 men in tow, here is what we did.

One and a half laps around the field.  I was already getting grief about the running during the warm-up lap.  Hard to stop at just one lap though on a track that probably has a less than 100 yd perimeter.  We peeled off into the grass field encircled by the track for some COP:

  • SSH x25
  • Low Slow Squat x25
  • Merkin x20
  • Seal x20

We then moseyed to the church parking lot by the lacrosse field.  We ran the concentric circles made by the parking lot lanes around the church, working our way toward the church and stopping at each exit driveway to do a called exercise.   

  • 10 Jump Squats when running counter clockwise
  • 10 Merkins when running clockwise

Finished when we completed the innermost loop, and head over to the courtyard for some MoM…

  • Flutter x25
  • Dolly x25
  • Rosalita x25
  • Bicycle x25

Run over to the hill for Triple Nickel:

  • 5 LBCs at bottom
  • Run up the hill
  • 5 Burpees at top
  • Run back down
  • Repeat 5x

With Orange Whip’s assistance, we found the rock pile where everyone grabbed a lifting rock

  • Curls x15
  • Overhead press x15
  • Tricep extension x15
  • Goblet squat x15
  • Good morning x15

Still some time, so we headed over to the shelter

  • Step-up x20
  • Tricep dip x20
  • Decline merkin x20
  • Repeat set

Mosey back to launch point.


  • Not sure why everyone kept doing SSH when I stopped…my inflection in the cadence sounded just fine in my head.
  • Got some grief on the naming of the baby seal exercise.  I’ve spent a little too much time in F3 Metro apparently, where that is what the exercise was called… not the Superman/Banana.  Call it what you want… it wears on you.  Although our reprise before COT wasn’t very impressive.
  • I called air squats as an exercise, but meant jump squats.  It’s an easy mistake to make right?… Air squat > Air Jordan > Jumpman > Jump squat.  See?  Obvious mistake.
  • I made sure the pax got there 6 MoM in…although I chose the middle of the workout instead of the end.  Sometimes you just have to prioritize the core work Spack.
  • Explored some new grass for the ‘weighted’ portion of our workout.  Your welcome.  I had to ask Orange Whip to lead us to the rock pile, but I will say that the rocks are actually visible in the satelite view of Google Maps.
  • How about the cool pattern left on your Strava profiles for you GPS watch guys?  I may have a new calling… I will make it my mission to make Strava art for every Q.
  • Spackler and Joker must have had some interesting conversation during the workout based on the recent Twitter post.  Thanks for that Spack.
  • Definitely plenty of mumble chatter out there this morning.  I didn’t completely shut it down, so I obviously have some work to do.  If you have something memorable to share…put it in the comments.

Thanks for the opportunity to lead this morning!


  • Contact Stone Cold if you are interested in helping build a ramp for someone in need as part of the “For Love” mission – tomorrow, Dec. 1.
  • Christmas party at Seaboard tomorrow night – Dec. 1
  • Memorial run for Gremlin at UNCC – Jan.19th

At least it’s over…

Some things never change… it’s cold in November, the workout starts at 5:30, and Gummy won’t do a side-straddle hop.  But sometimes you have to try something different, like bring a kettlebell to a Joust… and sometimes ideas that look good on paper, are best left on paper.  I did live up to my promise to Gummy that there would be no Ultimate frisbee this morning.  After all, once temperatures sink below 40 catching frisbees and hitting baseballs with an aluminum bat just shouldn’t be done.

So here’s what we did…

Yogged down to the playground area and dropped off the various sized balls of metal, then headed down to the track for a warm-up lap and to the center of the football field…


  • SSH x25
  • IW x20
  • Merkins x20
  • MC x20
  • LSS x20

Mosey to goal line on the football field.

Start on goal line and run to opposite goal line, stopping every ten yds do a called exercise.  Start at 2 reps, and add 2 more at each ten yard stop.  Return after doing exercise at opposite goal line.

  • Merkins (fingers go numb)
  • Squats (fingers to thaw)
  • Flutter kicks (ass goes numb)
  • Burpees – audibled to every 20 yards (everything thaws again)

Mosey up to the school for peoples chair and kettlebells

  • Line up on wall in the seated position
  • First person picks up kettlebell and performs called exercise
  • Pass bell to next person and bear crawl to specified location (about 15 yds) and back
  • 5 jump squats and back into position
  • Called exercises: arm extension for 10 count, bicep curls x10, overhead press x10

That wasn’t too chaotic other than a little shifting and getting cozy so we wouldn’t have to resort to a game of KB toss ‘n catch. AND only a few objections from Mr. Brady about having to handle the kettlebells – sorry I forgot to bring the pink one from home.

Partner up for stations – this is where things went south…

Stations were supposed to be:

  1. Partner 1 – Tricep dips / Partner 2 – run bleacher steps once then swap until relieved by pair running around the track
  2. Partner 1 – Flutter kicks / Partner 2 – KB Swings (swap every 20 swings)
  3. Partner 1 – Merkins / Partner 2 – Lawn-mower (swap every 20 lawn-mowers – 10x each side)
  4. Partner 1 – KB squat press / Pull-ups (swap every 10 pull-ups)
  5. Partner 1/2 run a lap together as timer.  When reach station 1, everyone moves to next station

It was every man for himself at this point.  We only had about 15 minutes left when we started this debacle.  You know what they say about ‘best-laid plans…”.  Even a six year F3 vet can make a mistake every now and then.  Hopefully everyone found someway to keep themselves busy.  I know STH took advantage by swinging his 750 lb kettlebell a few times…and I know the bell was happy too as it had sat untouched and lonely for far too long.

Thanks to my F3 Metro neighborhood bros for making the trip across region lines: Want Ad, Tom Sawyer, Boondoggle, and STH.  Hope it was worth the trip… it had to be at least worth the price of admission.

Yeti… thanks for the opportunity to lead today, even if it was my last.



  • Area 51 Christmas Party @ Seaboard on Dec. 1
  • Metro Christmas Party @ Smokey Joes on Dec. 1

12 Days of Christmas

18 men came out to Kevlar this brisk Friday morning to get their day off to a strong start.  Hopefully everyone felt rewarded for escaping the fartsack.  Since we’re nearly a week away from Christmas, I decided to use the trusty “12 days of Christmas” theme for a workout that would keep everyone moving.  Here’s what it looked like…

After a brief disclaimer at 5:30 sharp, we started a mosey to the lacrosse field.  In the parking lot we stopped at each island to do 10 merkins on the way.  Then we circled up on the field for COP.

  • SSH x25
  • IW x25
  • MC x25

OK… we’re warm enough now.  Let’s get to the main event.

12 Days of Christmas – we progressed through the days, with each set including the exercises from the previous days.

  1. One sprint across the field
  2. Two Turkish getups
  3. Three jump squats
  4. Four LBCs
  5. Five diamond merkins
  6. Six plank jacks
  7. Seven Rosalitas
  8. Eight low slow flutters
  9. Nine low slow squats
  10. Ten wide arm merkins
  11. Eleven Louganis
  12. Twelve burpees

We ended on the lacross field with a little Plank-o-rama…then ran back through the lower parking lot, again stopping at each island to do 5 burpees.

Next we picked a partner and line up at the bottom of the hill.  Partner 1 does exercise while partner 2 scales the hill and returns.  Repeat until target number of exercises achieved.

  • 100 merkins
  • 150 squats
  • 50 WWII situps
  • 50 burpees

Time to head back to the launch point.  Had a little time for some Mary…

  • Dolly x25
  • Flutter x25



Good to see the men (and kids?) of Kevlar this morning.  Some very young whipper-snappers out there this morning, often leading the way I might add!

The twelve days ended up being almost as much mental gymnastics as it was a physical workout.  By the time we got to the high numbers, Horsehead was doing whatever the hell he wanted.  Maybe I should have brought the giant Weinke back that I used at Skunk last week?

Sound off in the comments with any other colorful stories heard this morning!

Thanks for the opportunity to lead, and thanks Horse for taking us out in COT.

Few reminders:

  • Pray for Bout Time’s 2 YO son Jennings as he goes through treatment for the leukemia discovered last week.
  • Let’s reach out to some of the guys you haven’t seen for a while and try to pull them back into the gloom!
  • Reach out to Faultline and Orange Whip to get on the Q list.


Giant Weinke – The Office Workout Part II

On a nice, mild December morning, nothing better to do than swing some iron around.  So that’s what we did.  After a very, very short disclaimer (only old pros at the workout this morning), we got started.

Warm-up lap on gravel track


  • Swings x20 OYO
  • Staggered merkin (left hand on bell) x10 IC
  • Staggered merkin (right hand on bell) x10 IC
  • Squats (goblet or teabag) x20 OYO
  • Diamond merkins on bell x10 IC


Main event – do what the giant Weinke says. Start with 2 reps of each exercise, then run a lap on the gravel track…then 4 reps of each and another lap…all the way up to 12 reps of each then back down the other side.

  • Halo
  • Diamonds on KB
  • Russian Twist
  • KB Swings
  • Squats with press
  • Lawnmower’s
  • Snatch



Thanks Chin for the Monday reminder that I was on point for this morning.  Otherwise, the pax might have to just done the workout according to some old Weinke written on a poster board.  Oh…wait a minute.

It wasn’t extremely thoughtful, but it was effective.  Inspired by Fireman Ed’s Office Workout of a few weeks back, we did much of the workout in the same spot.  We threw a few laps in between, and I think by mid-workout the heartrate was up there for most.

I was surrounded by a few happy Clemson and Alabama fans during the workout.  They kept it friendly, despite the looming matchup coming on Jan. 1. I think the more combative banter was the form critique that Fireman Ed and Bulldog were throwing back and forth.

Looked to me that everyone was pushing hard this morning.  Not sure if anyone got all the way through the workout to the last 2 reps and a lap, but many were close.  Good work men!  My giant Weinke and I are thankful for the opportunity to lead.


  • A51 Christmas Party this Friday – Seaboard
  • SOB Christmas Party next weekend
  • Joe Davis 5k/10k – Jan. 6
  • A51 Go Ruck – sign up on Slack with Geraldo

Early Bus

Nine men came arrived at Charlotte Christian this chilly morning, looking for a way to get warmed up.  They found it.

Mosey up the parking lot in front of the school

  • Lunge walk to stretch the legs
  • Butt kickers
  • High knees


  • SSH x20
  • IW x20
  • Squat x20

Flip over to plank position

  • First person goes to 6 inches, and each person follows around the circle until back the first person, who then goes back to plank position (each person follows) – that’s a count of 2
  • Repeat up to 10

Field work (start in one end zone):

  • Sprint 100 yds / Jog back to end zone (repeat)
  • Walking lunges 50yds / Sprint 50 yds / Jog back to end zone
  • 25 squats, 10 burpees, 25 merkins
  • Walking lunges 50yds / Sprint 50 yds / Jog back to end zone
  • 30 alternating lunges, 25 merkins, 25 squats
  • Walking lunges 50yds / Sprint 50 yds / Jog back to end zone
  • Sprint 100 yds / Jog back to end zone (repeat)

Bleacher work:

  • Run steps – one time up, one time down.
  • 10 derkins on bleachers
  • Run steps – two times up, two times down
  • 20 derkins on bleachers
  • Run steps – three times up, three times down
  • 30 derkins on bleachers
  • Run steps – one time up, one time down.
  • 10 triceps dips on bleachers
  • Run steps – two times up, two times down
  • 20 triceps dips on bleachers
  • Run steps – three times up, three times down
  • 30 triceps dips on bleachers

Jog over to the top of G-ma mountain for Hill Repeats

  • Increasing reps of sit-ups (at bottom) and merkins (at top): 10x, 12x, 14x, 16x, 18x, 20x

Mosey back to the launch point.


Another ‘Fun Friday’ morning in the books.  We did a little of this and a little of that…plenty of upper body and lower body, with some running in between.  Lots of up and down.  We kept moving to stay warm…. and we got stronger in the process.

Most interesting moment of the morning was when we pulled up to the charter bus in front of the school while we were getting the workout underway.  One lonely charter bus, sputtering away and kicking off diesel fumes.  We thought it might be a good place to hang out for 45 minutes (inside of course). Or maybe the driver wants to join us?  Yeti went to check it out…since he works there and all and a single bus parked out front was a little odd for a field trip.  Unfortunately Mr. Bus Driver had a little AM/PM problem.  It wasn’t that he set his alarm wrong, because he clearly got up plenty early to be parked outside the school at 5:00am.  Just a little problem reading his trip card, which indicated he needed to be at the school at 5:00 PM.  Ooops.  Good thing we decided to run by the bus…else he was going to be waiting a long time for his bus-driving buddies to pull up behind him.

Everyone hung in there well this morning.  Hoover had some issues with the derkins on the bleachers…not enough clearance between the bleachers and the wall for the tall guys to work (some times it pays to be short).  Fletch was killing it up Grandma. Everyone was faster than me on the sprints.  Well done men!  I enjoyed it.

Sound off in the comments if you have other amusing anecdotes or announcements.


  • Joust converges at Kevlar next Friday (after Thanksgiving)
  • Purell’s VQ at Death Valley on Wednesday
  • Christmas Parties – Area 51 12/8, SOB 12/16 – come to both!
  • Joe Davis Run on 1/6/18

Take a knee

At 5:25 YHC pulled into the Calvary parking lot to see a nice crowd of men awaiting their free workout and accompanying fellowship to get them through the day.  They would surely get their money’s worth this morning.  After a slightly weird disclaimer, we set off to get ‘r done…

Jog around to courtyard area in front of church for COP

  • 10 hand release burpees
  • 20 SSH IC
  • 9 hand release burpees
  • 20 Squats IC
  • 8 hand release burpees
  • 20 IW IC
  • 7 hand release burpees
  • 20 jump ups OYO
  • 6 hand release burpees
  • 20 LBCs IC
  • 5 hand release burpees
  • 20 Mtn climbers IC
  • 4 hand release burpees
  • 20 Peter Parkers IC
  • 3 hand release burpees
  • 20 Parker Peters IC
  • 2 hand release burpees
  • 20 Flutter kicks IC
  • 1 hand release burpee

Jog over to shelter – find a partner

  • Partner 1 runs to playground and does 10 pullups
  • Partner 2 does cycle of 20 jump ups, 20 decline merkins, and 20 tricep dips
  • Flapjack & repeat 3x

Jog over to North Face (stopping at speed bumps along the way to do 20 LBCs, 20 merkins (I think), and 10 burpees)

  • 10 merkins at the bottom
  • Sprint to top
  • 10 squats at the top
  • Carefully make your way back to the bottom – plank and wait for six
  • Repeat 3x & return to launch point


My ‘pre-tweet’ of the night before, indicating my Anvil return was met with a simple hashtag reply from Gummy… #burpeefreeOctober.  Who has heard of such a thing?  Apparently there is a grass roots movement, spearheaded by Ickey Shuffle, to liberate those F3 brothers long oppressed by the burpee.  Clydesdales everywhere are rebelling…nary a single burpee in the month of October.  No more sleepless nights with an aching back, no more groans of displeasure after hearing “next exercise is…”.   Nope, nada, not gonna do it. Burpees are DEAD!

Well, maybe not quite dead.  Not all have joined in the movement yet…in fact, 19 men did their best to maintain good form throughout each hand release burpee this morning.  However, one man stood alone, or should I say kneeled alone, in protest.  Naturally it was the leader of the movement…Ickey Shuffle heard a burpee ladder being called and would have none of it!

I have to be honest, I’ve audibled quite a few times away from burpees…oft complaining of a sore back that has led to many sleepless nights.  But not today.  I could not disappoint the Anvil loyals.  I must live up to the high standards set by the founding fathers of this site.  We must have burpees!  And we did.  Not too many and not too few…just the right amount.

I’m not sure of the why and whatnot behind this movement, but it needs to gain traction fast if it is going to have a real impact.  There are only 13 more days left in #burpeefreeoctober and many are still doing burpees today.  Proponents for the movement may want to rethink their position, else they may never be asked to be a Q again!  BTW…I’m not saying there is collusion among the site Qs to ban burpeefree participants.

Anyways there was the rest of the workout too, and everyone pushed hard out there.  Loved re-visiting some of the old haunts…the picnic shelter, the playground, and of course North Face.  Particularly nice this morning as temperatures dropped from 70+ degrees with 100% humidity to low 40s in a single week.  I prefer the 40s all day long.

Thanks for the opportunity to lead you once again!


  • Southern Discomfort – Saturday 10/21, starts at 7am Elizabeth Lane, Ickey is looking for a Q for SCMS location, bring used athletic shoes.
  • F3 Golf
  • Pray for The Shore and family
  • Thanks Squid for the prayers at end of COT

My first donut

How exciting!  My first Donut Run Q…whatever that means.  Actually I’m not even sure if I can take credit for that despite the fact I got stuck writing the backblast.  Bushwood laid out the plan which I know took hours and hours of serious thought, but I handled COT…so who is technically the QIC for today?

Today was 16.  I’d say 15 1/2 since Kirk brought his 8 year old son, but Mud Puddle gets full pax credit for tackling over 5 miles today!!  That is impressive.  Most 8 years olds would fold after sprinting the first 200 yds, but not this kid.

The route was the regular donut: South on Rea, left on 51, left on Providence, left on Candlewyck, left on Rea, finish back at corner of Rea/Colony.

Turkey Leg took YHC on a trip through Five Knolls.  Now I know how Aunt Edna’s dog Dinky felt being tied to that car bumper.  He flat wore me out.

I think Swiper got in a little extra credit today… he was running around looking sweaty before we started.  Nice work… I think.

I heard Slice was appeared to be lost at the intersection of 51 and Providence, but managed to find his way home.

Beaker and Sea World went shirtless as usual and killed it.

Geraldo, Tootie, and Picasso put in another solid effort.

Welcome Fleetwood for your first post to Donut.  I usually see you at the Saturday Java run… donut run seems like a logical place to go after that.

Agony showed up out of nowhere at the end.

Welcome to our FNG S.A.T.!

Mouth and a few others buzzed out early…some to see Skywalker’s testimony at Anvil. I think a couple stayed for donuts.

Bushwood was absent.

Good running this morning men!


  • F3 Golf in October
  • Christmas party??? (Geraldo is not leading this)




Every vote was counted

They say ‘better late than never’ right?  Well, this backblast is certainly late, but will let you be the judge if it is better than never.  If the workout isn’t already permanently etched into your memory banks, than maybe this will do the trick.

An even dozen guys showed up in the gloom on Wednesday, which is perfect for some of the work YHC had been planning…some involving trios, and some partner work.  I love it when a plan comes together!  Although…as you all know, it may not have been the best laid plan.  Well we gave it a try anyways….and here is how it went.

Warm-up lap around parking lot (butt-kickers, high knees, karaoke)


  • SSH x 15
  • IW x 15 (effortless Rockette kicks for Joker)
  • MC x 15
  • Flutter x 15
  • 10 burpees OYO

Ring of fire

  • Each pax Bear crawls around circle in turn, while pax do CDDs (modified to merkins)
  • Next round Crab walk & monkey humpers (crab walk modified to lunge walk, monkey humpers modified to squats)
  • Mosey to track

Partner work on track – groups of 3 (one at station A, one at station B, and a timer running between) 

Station A – West End

  • Merkins x10
  • Squats x20

Station B

  • Burpees x10
  • Russian twist x20


Each pax completed 3 full laps around the track and each station 3 times. We rounded off the trip to the track with 10 burpees.

Wall work

  • Peoples chair w/ arm raises x50 IC
  • BTW
  • Wall sit alternating crunches x25 IC

A little Mary

  • Prairie fire Mary variation (20 each / flapjack)

Both partners get to participate. The partner “throwing” the legs is in the sit-up position and performs a sit-up each time to throw their partners legs.


With Stone Cold out temporarily with a bad calf back, he asked me to be his substi-Q.  Whiplash did a number on him on Tuesday, so we hope he’ll be back at it soon.

The night before I tweeted out a short poll offering the pax a chance to voice their preferences for the next morning’s workout: Burpees? Lots of running for the guys training for BRR? A trip to the Coburn half-pipe? A surprise?  A whole three guys responded and it was a deadheat with three different responses.  Well lets just say we didn’t run to Coburn, but we did some burpees, about 1.5 miles of running (not really a lot), and a couple of new exercises.  Funny that Joker asked for the running…and he isn’t even training for the BRR!

I “surprised’ the pax by bringing back an oldie…the “Ring of Fire”.   It didn’t go quite as remembered…but I will say it hurt, and it required plenty of modification to allow the pax to get through 2 full rotations.  There were some sore shoulders later in the day.

I thought the grinders on the track would be fairly straightforward, but perhaps a bit of a Q-fail here.  Sanka’s partners were hiding from him at the other end of the track, and even after locating them he was still asking what the exercises were on lap 3.  The people’s chair crunches were a new exercise, but the modified prairie fire mary was the coup de tat(another “surprise”).  I thought it was better than the standard PFM without your partner standing over you dripping sweat into your mouth.   That was were we called it for the day.

So I think I delivered on a couple of my campaign promises… I threw a few burpees in for Dollywood, a couple of surprises for Smokey, and some running for Joker.  No hanging chads, and nobody was disenfranchised! Hopefully all went away feeling a little better for it.  I’m thankful for the opportunity to lead again at Death Valley.


  • Anvil convergence on 8/23 – Skywalker will share his testimony
  • Post at F3 New Hampshire if your in that neck of the woods…Flutie would love to see you.