Author Archive Dollywood

Couples workout

In honor of YHC’s first Post-Baby Q, the PAX did a little partner work.

Started with the regulars:

  • Warm up lap
  • SSH
  • IWalker
  • SSH
  • Merkins on KB
  • IWalker


Partner catch me if you can out to the Gazebo… Once at the Gazebo get with a partner:

  • 10 step-ups
  • 9 flutter-presses
  • 8 SUPs
  • 7 FPs
  • 6 SUPs
  • 5 FPs
  • 4
  • 3
  • 2
  • 1…

Partner catch me if you can out to the front of the church… Once at the Church get with a partner:

  • 1 partner runs 50 yds…
    • Other partner does curls
  • other partner runs 100 yds
    • curls
  • Partner 1 150 yds
    • curls

Partner catch me if you can around the church to the stairs… once at the stairs get with a partner:

  • partner 1 does deadlifts
    • partner 2 runs the stairs
  • partner 2 does deadlifts
    • partner 1 runs the stairs

Repeat till each partner runs stairs 5 times.


5 minutes of mary


Repeat stairs but hold blank instead of deadlifts.


Mosey back…


Great workout … love getting out to skunk work and some good ole’ farmer carry always leaves my forearms screaming. Circled up at the end and got some great advice on parenting, although the majority revolved around the “recovery period” I’ll leave it there.

**newsflash, no regerts M is getting ready to open a bake shop called made well on Monroe Rd.

Neck scarves and EMOMS

After my usual complaining we started off with the usual warm up, laps around the light pole with some SSH and IW mixed in.

With that we were off to Davie park… one caveat:

Each minute a burpee is done.

1 min: 1 burpee

2 min: 2 burpee

3 min: 3 burpee

So the running was constantly interrupted by an increasing number of burpees leaving less and less time before the next whole minute rolled around!

Then to the playground for a little pull-up/burpee action. 5 sets… on each minute do 5 burpees/5 pullups -> up to 5 minutes

After that, we grabbed a lifting rock did 5 thrusters and ran one lap around the short track (about 100m) and rested. EMOM and repeat for 5.

Run back to the AO same thing… burpees on the minute.

Little bit of Mary, and time!



  • Header had a sweet neck scarf… which I was going to make fun of… but I guess I am the sucker since I order the same one on amazon later.
  • Cage is killing it coming to so many workouts in a row – great to see him.

17 degrees is about my limit. maybe I am soft but holy smokes my face was frozen!


Highway to Hell

Swinging Kb’s can get a little bit boring. So… YHC decided to switch it up a little bit.

We got the pleasantries out of the way and started on to the real business..

The PLAN: Partner up

Stop 1: Parking lot: 100 swings
Transition: Partner 1 carries both bells, partner 2 does 10 merkins and chases them down. Carry bells to stop 2 (approx 400m away)

Stop 2: Church doors: 100 Flutter presses
Transition: Same

Stop 3: Circle in front of stairs: 100 suitcase squats, partner does 2 flights of stairs comes back and switch.
Transition: same

Stop 4: back to church doors: 100 flutters presses

Head back home for 100 Burpees to finish. ****


HERE IS THE CATCH! You can’t let your bell touch the ground for the whole time.

*** For every group of 2 that does not let their bell touch the ground… you get to subtract 10 burpees from the final exercise of 100 burpees.



WE actually had EVERY group make it through the whole exercise without dropping their bell. It was a cool workout. Major bonding happened. Forearms are still sore.

Shoutout to Fireman Ed for knowing how the Mary Circle is supposed to go… but catching crap for it anyway.

Yeti was gaming the system, good for him… use the brain not the brawn.

Smokey is timeless. I think he said hes like 47 or something. Thats ridiculous. I hope I look like him at 35.

Love the group out there at skunk, grateful to lead!

September Convergence (preblast)

Big thanks to Skywalker for the May convergence and talk. He shared about suffering in silence and I know that it touched many that attended.


This month we are converging on Sept. 20.

Location: Anvil AO – @Calvary Church

Date: Sept. 20

Time: 530 workout – 630-7am talk (Starbucks Coffee provided)

Q: Header

Speaker: Bliss Steele

If you have never heard Bliss speak, it is an incredible experience. Do not miss it! We have been averaging 30-40 guys a month – be on the lookout for guys to EH, this is a great event for FNGs.


Looking forward to seeing you guys there!

What does Meat and Potatoes really mean?

YHC is a young F3’er (just celebrated my 2nd anniversary with the Nation). I have heard once or twice the words Meat & Potatoes… frankly, it was usually accompanied by more PAX showing up… in a little preblast tweet I threw it out there. Full disclosure – no idea what it actually means.


Anyway here is what we did:


4 sets of 5 steps lay in the middle of the AO. This winding staircase was at the center of all things DV today.


Little warmup – blah blah.

Find a partner.

Partner 1: goes up the stairs runs 30 yards returns down the handicap path. Repeats.

Partner 2: Other partner runs to the baseball field does called exercise returns.

Partners switch.

4 rounds: 2 sets of 25 each of Supine pullups. Dips. Burpees.


Next, 5 rounds up the stairs:

  • two feet each step x2
  • One foot every other step
  • One footed hops right leg
  • One footed hops left leg



Everyone- up the stairs around the track back down the handicap path x2.


All in all, a little over 3 miles. Does that count as Meat and Potatoes . . . I dont know. But what I do know:

  • Purrell can run. I shamelessly got a head start in the final round so I didnt suffer the shame of losing to him.
  • Cheese curd and header are having relational issues… but I think they made up post workout. Nothing like a little shared misery to bring people together.
  • The convergence next week will be AWESOME. Bliss Steele will be speaking and it is something you do not want to miss.
  • Convergence @Anvil AO. Workout @530-615. Coffee/Talk @630-7.


CCC: Death Valley / Anvil

The next speaker in our convergence series is (SkyWalker) Jim Fagan!

August 23:
Workout kicks off – 5:30 am
Workout ends – 6:15 am
Coffee/Talk – 6:30-6:50am 

Coffee will be served under the pavilion at Calvary by the soccer fields. Meet for the workout by the glass entrance doors.

Dollywood will be on Q!


Mother Day EMOMs

Yeah yeah – this workout happened three days ago, my bad.

Pretty simple format:

Knock some IWalkers and SSHops out of the way to loosen the legs… even threw a Hillbilly in for good measure.

The meat of the workout was, start the watch

200m at about 40 seconds.. then rest the remaining seconds in the minute. Repeat.

0-40 seconds running, 40-60 resting. Run again.

We did that 10 times.

Next, we went to Grandma Mountain and did the same thing:
Up the hill and back down (took about 25 seconds) but this time do 1 burpee before you plank to rest.
Each consecutive trip you add a burpee. 2nd trip 2 burpees then rest etc. We did 45 of those.

Last, we finished with some circuit work:
3 groups, dips pullups stair climbs, working 45 seconds/ 15 second transition.

And Time.


In general, I think Joust is pretty loaded with talent.

– Yeti is pretty much the king of Charlotte Christian. Don’t believe me? They had to take him off carpool line duty because of the mayhem his dashing good looks cause in the parking lot… 1 too many fender benders.

– Smokey just finished his Masters in Divinity and he did it taking night classes. For real like 3am-430am night classes. What have you done lately?

– Lightfoot is a Skywalker protege, with less talking and more action but 100% as lovable. (Love ya SW, that’s for skipping!)

– Chin Music is crushing a marathon training program and still managing to come out to Joust to see the PAX

– And Header is such an impressive delegator I haven’t seen him in weeks at Joust!

TBH, Header has created an amazing community at this site (which nobody is shocked by) and it really makes me never want to miss. The fellowship, the intentionality of older leaders pouring out and mentoring younger guys is worth the price of admission and then some. I hope Yeti doesn’t mess it up.


Hello glorious PAX of Area 51,

I am writing you today to inform you that there will be a Convergence on April 12th with Anvil @Calvary Church.

But wait, there is more!

Immediately following the workout we will be heading inside (or staying under the pavilion depending on weather) to fellowship, drink delicious coffee, and hear from an absolute legend: the Bill Grier aka JEDI.

This is the man that F3 Co-Founder DREDD considers his first Mentor and credits with bringing him to Jesus.

He will be sharing his testimony and highlighting the importance of male community in our lives.

We will start @630 sharp and be finished @650, but feel free to stick around for the fellowship!

Convergence @Anvil 4/12
Coffeevergence to follow 630-650

See you there,

Crossbar Challenge

Orange Whip was down in the back. Dollywood to the rescue. After a little text chatter and Dollywood reaching for his bag of tricks, a plan began to take shape for the gloom to follow.

16 PAX and 2 FNGs in tow.
After the anti-professional announcement,, the predictable happened:
20 x SSH
20 x EW
10 x Merks
Off to Davie park we went. Following some planking at the top of the park, DW’s bag of tricks materialized and up to the soccer field we went.

The thang:
Partner up, get a ball and stand behind the cones 20 yards away from the goal. THE GOAL – you get six shots to hit the crossbar: three kicking and three throwing. THE KICKER – partner two has to bear crawl to retrieving your sailing balls (and most did sail over the goal and down the hill – SUCK!).

Once the bar was hit or the number of attempts was tried, the pair had to sprint a
lap. Rinse and Repeat till each person had four cycles.
Mosey back to COP. PAX called Mary exercise: Spackler (big week for this guy – more later) called dollies, Jet Fuel called Freddy Mercuries, and Puddin Pop called Rosalitas in espanol.

Two FNGs were named: Kozar and Dunkin. Welcome. It seems that both were EHed by
Dollywood. Kozar played soccer at Messiah and is Dolly’s brother in law and Dunkin was a goalie at Wake.

This crossbar thing separated the men from the boys. Who knew… Spackler could kick a ball. OF all people!! I mean I knew he could hit a golf ball and I guess there are some similarities, but … I call it luck. It is a shame that luck did not transfer to the gamecocks. It is my understanding that Spackler was present in Arizona wearing loud gamecock pants documented by several media outlets! Anyway, Spack & JetFuel smoked the competition finishing above several collegiate athletes including a few accomplished ones and one former pro (shout-out Busch)

ChinMusic was a pro too – Heard he played with Chipper jones or something like that, pretty legit, but not the same skillset for this competition, I digress.

Header is still on that kick for the Half marathon – what a legend.

Other notable performances include:
– SweenyTodd officially registering 3 posts in a row @DeathValley, come on!
– Carlton knocking out his 2nd week in a row!!

Plyo Work

I was excited to lead today and get a little different workout than the usual.

Using the stairs we have at DV we set up a set of 3 lines each with 4 cones in front of it.

The workout consisted of:
– Jumping over the cone, down into a squat and then broad jumping over the next cone. Repeating over all 4 cones.
– After completing the 4 jumps, the runner sprints 20 yards straight ahead, hits the stairs, up the 3 flights and completes the loop jogging back. Total of about 50 yards.

We went in sets of 4.

Next, we jumped over the cone, landed and jumped to pull knees to chest. Repeat for 4 sets.

After that, jump, land, squat, then knees to chest X4

Set 4 consisted of spreading the cones out a bit and doing broad jumps. 2 jumps forward. backpedal back one cone. 2 jumps forward, back pedal. 1 last jump forward and sprint through X2

Last set, broad jump forward x2, knees to chest, back pedal one cone etc. x4 sets.

We finished up the workout with a few laps in the parking lot rounding out the mileage to 3miles on the dot. Overall, good balanced workout, probably a few sore legs out there.


Header and Chin Music are going for a mileage record in #Area51 I think… I think they are training for a half marathon or something. Who knew that was a thing.

I ran a half marathon once, not on purpose. Just got lost on a 6 mile run ended up finding my way home later that day, they didn’t give me a medal though. Suit yourself header but you’ve only got one achilles. Keep up the good work, just think about your competition every day all of your yoga pants wearing female competition… that’ll give you the motivation you need to keep training.

Good to see Wild Turkey out there… I had not met him formally before. Although if he is anything like his Kentucky cousin and namesake we shall get along quite well.

Sleeper pick of this week’s draft is Sheldon. That guy is grinding every time he posts… he is going to have smokey’s bod in a few years if he keeps this up.


Don’t forget about our convergence happening on the 12th. We will be meeting at Anvil and having a short time for Coffee and a testimony right after. Ending at 7. It’ll be a good time, the speaker will be announced next week!!