Author Archive Champagne

Audibles are not all created equal

Large Group this am – must have been the mention of a form clinic that brought them out.

Solid 29 Pax strong – biggest showing so far at Hawks Nest.

Disclaimer provided to accompany the documents signed and to account for several site FNGs and one true FNG.

Off we went – YHC had to rely on site Q Doc for directions because this AO has tons of ways to get turned around.

Worked our way over to the larger parking lot near the football field for COP.


COP (all IC)

SSH x 20

IW x 15

Low Slow Squat x 10 – 3 down/1 up

Mtn Climbers x 20

Slow Merkins x 10


The Thang:

Mosey back up to steps outside the gym.

20 dips, then up the large steps (Q fail for not saying just the large steps)

3 rounds


Mosey over to Swim Mac on property – planning a nice triple nickel – but informed by management that Mac is off limits, including their grounds – good to know for future Qs

Time for a slight modification


Mosey on by the pool and hang a right across the bridge and by the baseball fields to the covered area with picnic tables.

10 jump ups / 20 dips / 20 derkins x 3

Plank when done.

Head back the way we came and cross the bridge heading to the football field.

Stop for a brief rest and some people’s chair on the bridge


Time Hawks Nest was introduced to The Escalator.

Mosey to football field and line up abreast in the end zone.

5 jump squats / 5 merkins / 5 heels to heaven / 5 burpees

run to just past the bleachers (approx. 70-75 yards)

10 jump squats / 10 merkins / 10 heels to heaven / 10 burpees

Run back to end zone

15 jump squats / 15 merkins / 15 heels to heaven / 15 burpees

run to just past the bleachers

20 jump squats / 20 merkins / 20 heels to heaven / 20 burpees

Run back to end zone

15 jump squats / 15 merkins / 15 heels to heaven / 15 burpees

run to just past the bleachers

10 jump squats / 10 merkins / 10 heels to heaven / 10 burpees

Run back to end zone

5 jump squats / 5 merkins / 5 heels to heaven / 5 burpees

No way around it, that one leaves a mark


Getting short on time so quick mosey back to launch point, again Q needed to ask for directions to get back to field beside middle school (more recon required next time)

3 mins left – time to also introduce Hawks Nest to Jack Webbs

1 merkin / 4 air presses

2 merkins / 8 air presses

3 merkins / 12 air presses

4 merkins / 16 air presses

5 merkins / 20 air presses

6 merkins / 24 air presses




Great group out today – pax kept showing up before launch and YHC wondered if Hops and Doc had scheduled a convergence.  Great to see old and new faces – this is turning into a great AO that pulls pax from all over Area 51 / SOB land.

Everyone was killing it today so little need for form police and for the record Mermaid, according YHC’s calculations may have set the record for the fasted Escalator.  Those burpees were crazy fast.

And on the subject of the Escalator, thank Swim Mac for that one because it was a complete audible once the triple nickel was removed.  Next time may bring the supersized Escalator out – this was just the regular sized one.  Again, great solid work by everyone – hope this had something for everyone.  Covered a bit of ground and did some work (If someone has the mileage, let YHC know or put it in the comments.  Thanks Doc and Hops for the opportunity to lead this great group, and thanks Men for following YHC around in the gloom this am.  Can’t say it was all fun, but we will be better for it.

Thanks for the takeout Hops – always on point.

Champagne out.

Short Weinke Syndrome problems at The Fishing Hole

Quick and rusty disclaimer – YHC hasn’t Q’d in a while

No COP jumped right to Thang:

Quick warm-up mosey to picnic area in front of school.


3 exercises – 4 times thru on YHC count – 2 rounds – kept us busy for a while

First Group:

Split leg squats with rear leg on bench x 10 Right and Left

Dips x 10

Decline Merkins x 10

Cycle thru 4 times.

Second Group:

Raised leg single leg squat – foot on bench x 10 Right and Left

Skull Crushers x 10

Crucible Merkins x 10

Cycle thru 4 times


Enough of YHC calling cadence – mosey down to far end of football field in front of last stairwell in parking deck.

Can’t post at Catholic without pulling in the parking deck

Run to top of first stairwell and back to railing at end of field and do 15 inverted pull-ups

Run to top of second stairwell and back – 15 inverted pull-ups

Run to top of 3rd stairwell and back – 15 inverted pull-ups

Flutters until 6 is in.


Mosey to bottom of first ramp in parking deck

AYG to top of first short wrap.  Lunge walk flat back to stairwell.  Mosey back to launch.



50 flutters in cadence.

Was finished but Chelms felt short changes so

10 burpees oyo




Thank you Mr. Bean (missed you today) and Frehley’s for inviting me to Q – love this site and great idea for a new workout.

Great group today crushing a tough workout – YHC is pretty sure everyone thought about me with kind thoughts later in the day – DOMS sucks

YHC kept form opinion’s mostly to self today – but did attempt to control temp some during the work set at the picnic area – but all the pax were working hard today.

Evidently Chelms though YHC’s weinke was too short and decided to do some extra work – resulting in the extra 10 burpees oyo – that was a gift to Chelms.

As always, its an honor and privilege  to lead an F3 workout and it was an honor to lead these men today.  Thanks for following YHC thru the gloom this am.


That’s it

Champagne out



BoutTime’s son Jennings is home and they are heading to Memphis for 4 months for the bone marrow transplant – continue to pray.  Will be there for 4 months.

Riding the Escalator can be good for you

13 Men decided to deny the fartsack and take the Escalator this AM and will be better for it.

Short Disclaimer – all veteran crowd


Baby jog around the school back to the newly lined smaller football field.


SSH x 20 in cadence

IW x 15 in cadence

Low Slow squat x 10 in cadence

Mtn Climbers x 15 in cadence

Slow Merkins on Q count x 10


The Thang:

The Escalator

5 merkins, 5 jump-squats, 5 heels to heaven, 5 burpees – run 75ish yards

10 merkins, 10 jump-squats, 10 heels to heaven, 10 burpees – run 75ish yards

15 merkins, 15 jump-squats, 15 heels to heaven, 15 burpees – run 75ish yards

20 merkins, 20 jump-squats, 20 heels to heaven, 20 burpees – run 75ish yards

15 merkins, 15 jump-squats, 15 heels to heaven, 15 burpees – run 75ish yards

10 merkins, 10 jump-squats, 10 heels to heaven, 10 burpees – run 75ish yards

5 merkins, 5 jump-squats, 5 heels to heaven, 5 burpees – done

While waiting for the six – different rounds of Mary


Following the Q with the headlamp – quick mosey thru the woods to Hydra’s favorite hill – Foxworth

Triple Nickel Time

5 burpees, run up the hill – 5 jump squats – run back down x 5

(YHC did call burpees at both top and bottom but pretty sure that violates Mermaid’s triple nickel by-laws so audibled to jump squats)

Quick mosey back thru the very dark woods back to the parking lot.


High Plank – 1 minute

Hollow Rocker position hold ~ 45 seconds

Superman ~ 45 seconds




This is YHC’s first Q in a while – so may have lacked some creativity but think everyone got their money’s worth. YHC was smoked by the end.  Solid group pushing it all day today.   Burpees are always the great equalizer. (when you count them correctly – right Queen???)

Solid work by everyone today – very little down time – tried to keep it moving – but tried to also stay true to old school boot camp and not all the BRR running that is pretty much everywhere these days.

Thanks, Queen and Marge for the chance to lead. It’s a privilege.

Hops – thanks for the great take out this am.

Champagne Out



Speed For Need: Isabella Santos Run 09/30/2017.  South Charlotte PAX will be pushing 4 chairs.  Register HERE 

F3 Golf Classic: 4th Annual.  Raise $ for LEAP expansion.  Preblast next week.  Start forming 4somes.  Don’t have one, no worries, we will get you set up.

F3’s – 3rd F Meetings starting back up – check site (

We came, we saw, and we did some work

In the humid humid gloom, 3 MEN posted to work, run and get better.

We came, we ran and did some hard work.

If you weren’t there, then you missed out.

Champagne Out.

No Running does’nt mean Easy Workout.

10 Pax chose to take on the beast known as Hydra this am.

Short Disclaimer provided – all regulars – so everyone knew what to expect, or so they thought.

Quick jog around the school to get the blood flowing – then head to the small field

SSH x 15 in cadence
IW x 15 in cadence
Low Slow Squats x 10
Slow Merkins x 10

Mosey to concession stand area

The Thang
Round 1 ( 3 x )
10 Jump Ups
10 Dips
10 Derkins

Round 2 (3 x)
Split Squats x 10
10 skull crushers
10 wide merkins

Round 3 (3 x)
10 hovercraft squats – Hops get the credit.
10 Diamond merkins
10 CDD

Playground – 5 minute AMRAP
5 pull ups
10 merkins
15 squats

Six Minutes of Mary – actually 5
Protractor – lost count
Flutter x 20 in cadence
Dolly x 30 in cadence – waiting for everyone to count before calling it.

Dusted this one off and brought it back out. Every now and again, its good to get a full body beat down without the pounding of all the running we normally do. It shows you can get a pretty solid workout without moving from one spot.

Lots of chatter out there (Harley) but also lots of work going on. YHC thinks Arena and Marge talked the entire time – guess next time YHC needs to make it tougher.

Queen, Deep Dish, and Jet Fuel were putting in some hard work – granted the taller folk have a hard time with these low benches when doing the split squats and hover crafts.

Haze (Kotters), Hops were keeping YHC company, while Good Hands and Harley were trying their best to ignore the Q.
Solid work by all – thanks for the chance to lead – it is an honor and privilege.

HOPS – thanks for the solid takeout.
Keep McGee and Lorax in your prayers.


Area 51 HH this Friday – Rusty Onion – 4pm ish.

Champagne Out.

Same old Same old – as the Gloom rolled in.

9 PAX decided it was a good idea to get up early and run around and get batter.

Disclaim given – nice and short thanks for veteran crew – granted a grumpy old man whom YHC will not name (IH) said he would blame me anyway for any discomfort during the workout.

Short jog around the front of the school back to the field – circle up for COP.

COP – all in cadence
SSW x 15
IW x 15
Low, Slow Squats x 10
Merkins x 15
Mountain Climbers x 15
Count off by 4.

Mosey to concession stand area – directions provided – Starfish time
1’s – Playground 10 pull-ups
2’s – Far field on right if facing school – 10 burpees
3’s – Back football field – 15 divebomb merkins
4’s – far field on left if facing school – 15 diamond merkins

After each station, back to middle for 10 jump ups.
One cycle, then flutter kicks waiting on the 6th.

Grab headlamp and mosey over to Foxworth for some more fun

7s – burpees at the top, jump squats at the bottom – (evidently violated an unwritten rule of not calling burpees more than once at a Hydra workout)

Head back to AO – headlamp was pretty much useless with the rolling in of the gloom – but made it without running headlong into any of the bleachers.

Head back to playground – partner up – complete 50 pull-ups and 50 merkins as a team (odd number pax = one group got off easy – and of course the Q was in that group)

Mosey to the small field – 3 sets of suicides over and back AYG runs – with short rest to catch your breath between

Circle up for 6MOM – all in Cadence.
LBC x 25
Flutter x 25
High and Low Plank with multiple 10 counts
Dollies x 20 thanks to IH

Solid veteran group today so not much direction needed – think these guys have done this before.

Was told by site Qs that calling 11s on the Foxworth hill would have also violated another unwritten Hydra rule.

6MOM results in some gaseous releases taking place – Bounce gets the quote of the day – with “I think I see a turkey legging coming out after that”

Also, some discussion about 3 being the magic number (in college) and puddin saying something about Mommy and Daddy and baby make three – which YHC thinks that is not what was meant earlier.

Thanks men for joining and following YHC around the AO this am and thanks to Good Hands and Puddin for the chance to lead – this is a great group and love this AO.

Its an honor and privilege to get to lead.


Operation Sweet Tooth – bring unwrapped new toys to the Christmas Party Friday to be collected.
Bounce can be reached BounceF3 on Twitter.
Will also be one more chance to drop off toys early next week – keep an eye out.

Joe Davis Run – signup – normally the coldest race of the year.

Until next time.
Champagne Out.

Mountain Biking and Beer – Pre Blast

Okay shooting out this preblast to get a show of hands on who is in.

Thang: Mtn Biking trip to DuPont State Forest – Brevard NC

When: Friday Nov 4 – Sun Nov 6

The plan is to leave about mid morning Friday and head up to Brevard.
Setup camp at Oskar Blues Bike Farm :

Friday: Ride ridgeline and multiple other trails from the trail head.
Then post ride: Oskar Blues Tap room

Saturday – More riding (still open for recommendations) and hit Sierra Nevada for drinks and dinner
Sunday – Riding or just heading back home based on the amount of riding done Friday and Saturday.

If you are a rider and interested please shout out below as a HC so I can plan camp sites and book them.

We can plan logistics more when it gets closer.



Breath Deep the Impending Gloom – Welcome to Hydra

All veteran crew so quick disclaimer provided

Easy jog around the school back to the practice field behind the school to warm up the legs.

SSH x 15 in cadence
IW x 15 in cadence
Low Slow Squat x 15 in cadence
Slow merkins – civilian count x 10

The Thang:

Number off 1-4 and mosey to concession stand area for directions.
Starfish time – a consistent theme in YHC’s Qs at Hydra
Stop 1 – 10 pull ups at the playground
Stop 2 – burpee broad jump across outfield then run back
Stop 3- Football field, 20 tuck jumps
Stop 4 – Other batting cages – 20 CDDs
After each stop, run back to the middle for 10 jump ups. Only did one cycle, so a total of 40 jump ups.

Al Gore while waiting on the 6

Headed off campus thru the woods (luckily YHC remember a headlamp because it was dark) and didn’t get lost and made it over to Foxworth Dr. hill.

7s were in order
Burpees at the top and jump squats at the bottom.

Mosey back to the school and back to the practice field.
Partner up and size matters.
Fireman’s carry your partner across the field one way, and partner drag back. Then flapjack.

Next line up on one sideline on belly for some sprints:
Called by Good Hands, Buttermaker, Jet Fuel, and Queen.

Flutters x 25 in cadence
Rosalitas x 15 in cadence – Puddin Pop
CCV x 15 per side in cadence. – Deep Dish


Solid effort all the way around today. And it was definitely the gloom, as an eerie fog rolled in as COP was underway

YHC gets called out for form police a lot, but today most people were spot on – and anyway, its you against you – keep pushing and getting better.

Everyone was crushing the starfish and the 7s and even the partner carries, even though they were such a crowd please. Thanks for the great effort and work everyone put in.

Few notables from this am –
Bounce doesn’t know what civilian count meant, but was a quick learner. Maybe in the military too long – just a guess.
Also, during 6MOM, some reference to wet / grassy field and prom night were made, but will not expound on this – ask Bounce.
Frosty Paws has some serious ups as could be seen during the jump squats, plus his burpee form rivels Chelms.
There was also discussion about Puddin’s emissions during the 7s smelling like playdough and pax were worried he may have been spending too much time around preschools.
Also there was some discussion during 6MOM that deep dish may have violated some sort of patent or something since he Q’d CVV up to 15 instead of the standard Hops Q’d 13. Research is underway.

Lots of great chatter – a big part of why we get up to do this each morning – thanks for helping make it fun.

Thanks again for the opportunity to lead, and thanks for the takeout Harley

If YHC missed anything, shout out in the comments below.

Young Life mud run – coming up Sept 7th. – WWC:

Look for more info on a F3 Mtn biking trip first weekend in Nov – DuPont Forest.
Champagne Out.

Area 51 / SOB Pool Party

Its almost here.
What – End of Summer (or close) Pool Party

Where: Candlewyck Pool (Candlewyck Pool & Clubhouse – 7151 Candlewyck Drive, Charlotte NC 28226

When: Aug 20th – 4 to 7 pm.

There will be swimming – of course, volley ball, corn hole tourney with Pax and their M’s as teams, and some roasted pig by our very own Van Pelt.

Cost will be $10 plus fee per family

Also, if you could bring a side or dessert to share.
Also, BYOB and no glass.

Please go to the link below and sign up and pay.

If there are any questions, please follow up with YHC –

Also, we will provide plates, cups, utensils, and buns.

Please make sure to sign up so we can plan for food.


All about the legs today

19 Pax decided to start the weekend off right and post at Centurion this am.

It was the first Q for YHC in a while so tried to make it worth while.

No FNGs so quick disclaimer provided – and based on feedback, evidently YHC already sounds like an angry Q even during the disclaimer. #Angermanagementproblems.

Quick mosey up to the parking lot next to Panera for COP.

15 x SSH in cadence – YHC got a little off due to the confusion around the dance move that Margo was doing during the SSH. #Riverdance.

15 x IW in cadence
15 x low slow squats in cadence.

The Thang:

Short walk over to the stairs close to Bone Fish and directions provided.

Triple Nickel – 5 burpees – up stairs, across the top, down the stairs – 5 burpees – rinse and repeat for 5 total trips. This hurt more than expected.

Mosey down 51 back toward school to picnic tables.

10 jump ups
10 dips
10 derkins

For two rounds.

Mosey to the parking deck for some real fun.

partner up and line up between first two stairwells on the road beside the deck for some partner work.

Round 1 – 300 flutters – 1 partner does flutters, while other partner runs up stair to top (audible to level 3 after one round) across and down the middle stair well ( again some got extra credit for going all the way to the end)
rinse and repeat alternating partners until 300 flutters.

Round 2 – 300 dollies
Round 3 – 200 squats

Mosey back to launch with enough time for more mary.

25 x LBCs in cadence
1 1/2 minute plank.



YHC was injured a couple months back and haven’t posted as much as YHC would have liked. It was great to be back out in the gloom and Qing a workout. That said, this one will hurt later on the legs.

All Pax pushed it hard and did a great job. YHC was struggling thru most of this so if YHC missed anything, please shout out below in the comments.

Thanks for coming out and running around in the gloom with YHC this am. Its an honor to get to lead this group and thanks Chelms and Margo for the opportunity to lead.

And honestly, YHC isn’t an angry Q – and really missed being in the gloom with the Pax. Good to be back out. Evidently some just are a bit more sensitive to it (Haze) than others…


SOB F3 Dads workout tomorrow – meeting at the BullRing at 9am.

Centurion still taking donations for sponsoring a hole during the F3 Golf Tournament on July 29th. Deadline is next Friday.

Area 51 / SOB Pool Party – August 20th – Candlewyck Pool – 4to7pm. Van Pelt will be cooking some pig. Come enjoy and hangout with pax and enjoy some 2nd F.

Thats all YHC has.

Champagne Out.