Author Archive Baracus

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.

A Cruel Reminder

Today was a cruel reminder that I’m getting older.  After taking the red pill for the previous 3 days, choosing to include hairburners in the repertoire for this morning may not have been one of the best ideas for the Q…but the pax comes first!  So with that decision already made, a glorious shovel flag planted by Faultline, and damp AO ready for us to attack…I gave the usual disclaimer and we were off into the gloom.

The Thang

Mosey to the new lacrosse field for COP – (I had not seen this new addition to the AO, so had to check it out).  Pretty sure numbers and order are not quite right, but at least these are the exercises we did.

  • Burpees x10
  • IW x15
  • Burpees x10
  • MC x15
  • Burpees x10
  • Merkin x10
  • Burpees x10
  • Jump Squats x15
  • Burpees x10

Mosey over to the parking lot, where the pax found many gifts waiting for them on the pavement.  Pax were instructed to partner up and pick a plate.  You know what’s next.  Partner 1 would do hairburner from one island to the next, and back while Partner 2 would do called exercise.  Exercises were:

  • Squats
  • Merkins
  • Dolly
  • Wide-arm merikins
  • Perhaps one other exercise that I can’t remember

At this point I came upon the realization, a cruel reminder that hairburners, in fact, suck.  Especially on the tar infested surface of the Covenant Church parking lot!  BLC went over his plate, but recovered nicely.  A couple of near collisions and narrowly avoiding finger smashes.  I think there were a few pax that were relieved when I called an audible to NOT do the full 10 exercises I planned for.  But since we were right next to the hill, why not put it to use.

Triple Nickel w/ squats & heels to heaven.  5 squats at bottom / 5 HTH at top / 5x

I realized at this point that by skipping over half of the hairburner exercises I would have some time to make up.  So get back with your partners and we’ll make more use of the hill.  One partner would perform called exercise while other ran the hill, and flapjack until target number of exercises was achieved. I think we did the following…

  • Merkins x50
  • Wide-arm Merkins x70
  • Diamond Merkins x 50

We headed back to the launch point to do some Mary and some running.  Again with partners…1 partner performs exercise while other runs the track.  Exercises were something like this…

  • LBC
  • American hammer
  • Flutter
  • Freddie Mercury

We finished with a little more Mary (no running)..

  • Mahktar N’Jaie x 15
  • Leg lifts x15
  • CCV x 15 each side (there was some mumbling about tender elbows so we audibled to the grass for this final exercies)

Finish up with a cool down lap.


Don’t have much time to spend on this today…so keeping it short.  Thanks for the opportunity to lead this morning Orange Whip and Faultline.  I was reminded of 3 things this morning: burpees suck, hairburners suck, and hairburners on a crummy surface sucks worse.  Hope you all felt like you got your money’s worth!


  • Compass – 6:45am at Chick Fil-A Arbo – starting Proverbs – chapter a week
  • 1st and 3rd Wednesday – 3rd F workout at Le Peep at Arbo – 11:45am

I’m Kicking My Ass

If it weren’t for my M, you guys would have been Q-less this morning.  It’s been a little busy at work these days and I haven’t been very good about checking my personal calendar.  Fortunately the M was kind enough to remind me that I was scheduled to Q at Anvil today…so you can thank her for today’s fun.  In my haste to quickly plan today’s workout I went back to the archives and picked out a few golden oldies.  So after a brief (and probably not so solid) disclaimer, we departed the place where a shovel flag would normally be planted and did a little work on the Anvil campus.  It went something like this…

COP – Burpee Countdown

  • SSH x 15
  • 10 burpees
  • IW x 15
  • 9 burpees
  • Squats x 15
  • 8 burpees
  • Plank jacks x 15
  • 7 burpees
  • Merkins x 15
  • 6 burpees
  • LBC x 15
  • 5 burpees
  • Wide arm x 15
  • 4 burpees
  • Flutter x 15
  • 3 burpees
  • Jump squats x 15
  • 2 burpees
  • Dolly x 15
  • 1 burpee

The Beast – 6 rounds of exercises x 6 sets per round x 6 reps per set, exercises were:

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

 Partner Rock Exercises (One runs / One works, flapjack, repeat until pair reaches target reps)

  • Squats – 100 reps
  • Bicep Curls – 100 reps
  • Tricep Extension – 100 reps
  • Overhead Press – 100 reps
  • Front arm raises – 100 reps

The Skinny:

So what happened to my shovel flag anyways?  My first (and only) shovel flag construction was nowhere to be found this morning.  Man…you leave something in someone else’s hands and things just fall apart!  What’s next?  Why don’t we just move the AO down to Dunkin Donuts and run in circles every Wednesday?

In all seriousness though, I love coming back to Anvil.  It continues to be a great AO with a reputation for delivering a good ass-kicking.  I even gave myself one this morning.  Despite my better judgement I went forward with the burpee ladder and calling burpees during the beast.  I know McGee approved, but my back is going to be pissed at me for days.  That’s what I get for having such “fantastic” burpee form.  You know I barely made it through COP today…still feeling the effects of being on a Caribbean cruise last week.  Ever run on a cruise ship before?  Nothing like navigating a 1/6 mile jogging track and dodging people who decide to use it for their Sunday morning stroll…I mean really…the boat is like a small city, isn’t there another place to walk?  So on other days I tried the treadmill…THAT’S a lot of fun on a giant boat.  I think I got in some good strength training though holding on and trying not to be that guy that gets thrown by the treadmill.  But enough about me…  back to the workout…

The Beast made a return today.  First time I’ve done that in probably two years.  Threw the pax a twist by putting the burpees in the middle instead of the end.  The pax was certainly ready to put more in when I falsely called burpees again for a seventh exercise.  Only 9 more would have put us at the century mark, but I pulled ’em back and we moseyed to the rock pile for a little strength work.  We got our partners, grabbed a stone, and found a nice spot under the parking lot lights. Nice work by all the pax here…I found myself staring at everyones backs during my running portion.  This paid dividends as I gave Prohibition plenty of time to handle all the reps with the rock.

Good to see some new guys I haven’t worked out with before in Snuka, Wrinkle, Thunder Road and Bookie.  Nice work this morning…and apologies if we’ve posted together and I simply forgot.  Albert Schweitzer once said “happiness is nothing more than good health and a bad memory”.

Utah, Rachel, Pro…glad I wasn’t the only sucker to show up again after the Fast Twitch beatdown yesterday.  Van Pelt, where the heck were you yesterday?  You missed a fun one.

Mermaid – loved hearing about your vacation this morning.  Surprised you are able to do anything this week after landing that huge, white marlin!

Slumdog is clearly finding the F3 bug again after a 4 year hiatus.  I think this morning was his fourth post in a week!  Red Rocks – he was very relieved that fireman carries weren’t called during the partner work this morning.

Snowflake – nice work on the extra credit running in and out to the workout this morning!  Couldn’t help feel a little jealous hearing you talk about your past marathon performance.  You and IronHorse demand mucho respect!

Cane, Brillo, pretty sure I was staring at your backs most of the time this morning.  Nice work as usual.

Scabby – look for a call from Thin Mint…they’ll be expecting you for the Smoky Mountain Relay this weekend!


  • F3 Pittsburgh – launch 4/29, still looking for potential pax contacts in Pittsburgh…send ’em to Baracus
  • Smoky Mountain Relay Saturday – Up ‘N Over needs a runner – contact Thin Mint
  • BROlympics – 6am Saturday at Community House Elementary