Author Archive Fletch

six minute abs

Only a handful of hearty strong men were ready and willing to put in the Post Valentine Day work at Joust. Following a thorough disclaimer here is what we did this morning.

Warmup jog over and across the top parking lot down the stairs to the center of the football field (circle up for Warmarama – all exercises were completed in Cadence count) Merkin x20 (gummy began groaning in disapproval around 16) Imperial Walker x 20 Peter Parker x10 Parker Peter x10 Squats x15 5 stations throughout the campus with 6 minutes of work each (Rest would occur as we move to the next station) Stations as follows: 1 Track – 4 corners 25 merkins each corner x 2 Laps 2 Football Field – end zone to end zone 20 squats every 20 yard down 20 lbc back x 2 rounds 3 Bleachers – run stairs 30 incline merkins at top 30 dips bottom repeat 4 Playgrounds – run to top playground 10 pull-ups run back 10 knee raises 5 The Hill – 5 burpees at bottom run the hill for 6 minutes Mosey back the long way to launch for 3 minutes of Mary Flutter x 20 and lbc x20 Announcements: Joe Davis Run March 9 Moleskin: Was hoping for a bigger turnout today given the great weather, but many of the usual players must have had the late night reservation at melting pot or decided the 2nd bottle of wine was a better decision. Alas, we started with a strong 5 and were soon joined on the pitch by Mr Brady and a mighty 6 completed the circuits. Not a ton of chatter this morning given we were moving around a decent amount. Strong work by all of the guys. Six minutes doesn’t seem like a very long time until you staring down the base of the hill after 4 other circuits and that’s when it hits you. Legs were burning at the end and a lot of us were looking forward to the burpees at the bottom as a much needed break. All in all a great morning w/some great dudes. 2.4 miles were covered and plenty of merkins and squats. Enjoyed it gang.

why are your shoes so muddy?

When Squid reached out to me last week to see if I could take a Matrix Q, I was all in and took the next available option. I typically use Monday as a rest day, but knowing we’d be cooped up all weekend at 2.0’s volleyball tourney – hard committing to a Monday Morning workout was sounding too good to pass up. Pretty sure the last time I was at matrix was also my Q. Need to get out there more often though, it is a great AO, with a strong group of regulars under solid leadership. Plan for this morning was 2-3 miles but mostly focus on upper body. Lots of merkins and burpees with some pullups thrown in. We wouldn’t completely neglect the legs though as we covered 2.3Mi with some squat varieties thrown in. Following a thorough disclaimer, here is what went down. Warm up jog to Lower parking lot for extended COP – (Pro was regretting his no glove choice as the pavement down there is reminiscent of the Day Zero AO (RIP)) Sshx20 – 5 burpees Merkinx20- 5 burpees Iwx20 -5 burpees Widearmx15 -5 burpees Squatx15 Diamondx10

Mosey to upper Mini track for Triple Nickel Hand release Merkins at Turn 1 / ground touch squats at Turn 3 5 Reps of each exercise for 5 Laps around the Mini-Track 5 rounds 5 reps LBCx30 to allow time for all to complete

Dash over to the Playground for a 10x10x10 Circuit of the following: Pull-ups / knee raises/ dips X 3 Rounds

Head down to the lower lot and approach Soccer field for four corners. At this point – nearly everyone was hesitant about heading onto the pitch as apparently this particular field lacks proper drainage and is subject to gooey-cake-batter-like conditions. We audibled and used the parking lot instead for the following.

4 corners on lower lot 1 20Merkins at each corner 2 15 dry docks 3 10 jump squats at each Corner 4 5 burpees

Head back to Playground for 10x10x10 x3 rounds Reverse Grip Pull-ups / incline Merk/decline Merk Lap around dark side of campus to home base – merkin plankarama (aka core work for the last 2 minutes)

Moleskin: A solid 13 for a cool Monday morning w/more than half pulling into the lot on two wheels along with the Q w/a few seconds to spare. No FNG’s present, but plenty of grizzled veterans and PopTarts return to the gloom. Having just had a cortisone shot, it was a test run for PopTart this morning. By the looks of it, things must have held up pretty well as it looked like he was getting after it today. As usual, Purrell, OrangeWhip and Mcgee were up front chatting like they were heading to their middle school lockers between class. Gents have strong motors. O’Tennanbaum was right on their heels along with Prohibition, Christmas and several others. Squid knocked out every rep with impeccable form as is his MO. Pro saw my nearly unrecognizably muddy trail shoes and wondered out loud why I’d be wearing such muddy shoes. Looking down at his own brand new running sneakers, looked like he nearly audibled back to the car. Despite not having gloves either, he manned up and decided to see it through. We decided to keep it clean and avoid further damage to the muddy pitch – I don’t think anyone minded that decision. Really enjoyed it this morning guys. Good to get out of our comfort zone and post at places we don’t normally on days we don’t typically post every so often. Thank you Squid for asking me to Q. Take care.

Announcements: Joe Davis Run – Registration is open – Race is 3/9/19 (5K and 10K Options) Gypsy Qing speed for need training in Lexington Kentucky 2/9 (clown car option if you are so inclined)

Triple Nickle x 2 + 4×4 is still 0.0

PAX  HighTide, Bloomber, Voodoo, Bulldog, Fletch

What we lacked in numbers, we more than made up for in grit.  5 Strong decided to leave the safety of their warm bed and swing some iron in the slightly above freezing gloom.  We started at an 11 and and took it to about a 15 REAL QUICK.  Here’s what went down in the ELE Parking lot following a thorough Disclaimer.

Warmup: SSHx20IC – 30 Two Handed Swings OYO – merkinsx20 IC – 20 Overhead Presses OYO – IWx20 IC – 10 Goblet Squat OYO

Triple Nickle Meathead style 5x5x5 (5 reps 5 exercise 5 rounds)

5 swing Rt Arm 5 high pull Rt Arm 5 clean Rt Arm 5 snatch Rt Arm 5 press Rg Arm – Switch and DO the Left Arm 25 merkins between rounds –

Complete 5 Rounds of the above

Next round of the Triple Nickle would be completed w/two hands on the Bell as follows

5 two Handed Swings, 5 goblet Squats, 5 Good Mornings, 5 Upwright rows, 5 Thrusters (25 LBC’s between each round)

Complete 5 Rounds of the above

Partners up w/like size bells or a giant single bell for doubles 4x4x4

P1 Completes 4 Dub Swings, 4 Dub Cleans, 4 Dub Rack Squats, 4 Dub

Overhead Presses. FLapjack – Each partner does the above 4 times through.

Partner Swing/Merkin Combo starting at 20 each and reducing by 2 – made

it to 16 before we ran out of time.

Moleskin:  It has been a while since I’ve q’d Meathead given that running has taken up many of my mornings over the past year or so.  It was great to get out and push it with a pretty tough workout this morning.  Doubles were a nice throwback as well.  Bulldog, Hightide and Voodoo all veterans of Meathead were crushing it as usual with HT and VD taking in a few miles PreRUN – solid gents.  We did have a relative newbie this morning in Bloomer who made it through a tough one.  Hope he keeps coming out! 

Only had to suffer through a handful of commercials with the Pandora radio, but they seemed to come right as we were transitioning to a different set of exercises.  I had a blast this morning  – hope you guys did as well. 

Announcements – F3 Paintball announcement will be coming soon.  Bulldog

is looking at suitable dates (likely to include 2.0s 10+).

Please keep Destiny, HuggieBear and Cooter in our Prayers. 

Please keep Destiny, HuggieBear and Cooter in our Prayers. 


Picked a tough day to start swinging bells again

Got a friendly reminder from ChinMusic that I was due to lead Skunkworks last week after being missing in action for the last few months. Glad to be back in the gloom with the metal slingers and soaking with the prerunners this morning. Temperature and dew point led to less than pleasant conditions and a heck of lot of sweat, but 14 folks got after it nevertheless. Here is what we did.
Quick disclaimer was given to the pax and after a brief warmup run we circled up for a warmup

IW x 20 IC – 10 swings OYO
Merk x 10 Lft – 20 swings OYO
Merk x 10 rt – 30 swings OYO

Grab a partner and farmer carry catch me if you can to the hill – 10 merkin chaser
P1 up hill – P2 1 handed Swings (Flap) x 2
P1 up hill – P2 Cleans (Flap) x 2
P1 up hill – P2 Snatch (Flap) x 2
P1 up Hill – P2 Press single (Flap) x 2
P1 up Hill – P2 highpulls (Flap) x 2
P1 up Hill – P2 Teabag Squats (Flap) x 2
P1 up Hill – P2 Lunges (Flap) x 2

Farmer Carry back to Track 10 diamond chaser

5 Snatch Each Arm – 10 Merkins
5 snatch EA/5 Clean EA – 10 Merkins
5 Snatch EA/5 Clean EA/5 Presses EA – 10 Merkins
5 Snatch EA/5 Clean EA/5 Presses EA/5 High Pull – 10 Merkins
5 Snatch EA/5 Clean EA/5 Presses EA – 10 Merkins
5 snatch EA/5 Clean EA – 10 Merkins
5 Snatch Each Arm – 10 Merkins

MARY flutter press, LBC, dolly press, bicycle

Moleskin: One would find it hard not to start sweating just walking to the car this morning, needless to say the Skunkworks pax did a lot more than walk to thier car! It was a tough one, especially not having been doing KB’s regularly for the past few months. It was great to be out w/the Skunkworks crew and nobody was taking it easy this morning. Baracas and Stonecold took the bait and joined YHC for a 5k prerun since there would be minimal milage during the main event (not sure about them, but I was completely drenched after the run). The goal today was to keep it moving while doing a “manageable” number of reps of a variety of movements. Hopefully everyone got what they came out for. Had another lower body ladder lined up, but after feeling pretty depleted after coming back down from the upper body circuit I was really glad we ran out of time. Great time as always! Hope everyone has a fun and safe 4th of july.


No charge for the Sauna

12 cool dudes didn’t stay cool for long at Kevlar this morning. Sweat puddles all over campus and YHC picked a bad day to forget a towel and seatcover. Cloth seats in the truck soaked up this mornings sweat like Puddin Pops “wicking” tees. After a re-introduction to many of the pax whom I have not seen in a while a dislaimer was given and away we went.

Run to lower lot near the hill and circle up for COP
Diamond Merkin x20IC
Merkin x15IC
Widarm x15IC

Run up hill to rock pile – grab a partner and a lifting rock

P1 runs accross the street around the island and back while P2 Performs Rock exercises (FLAPJACK)

R1 – 20 squats w rock/20 press/20 thrusters x3rounds

R2 20 dips/20 triceps extens/20 curls x3rounds

Put the rocks down and run to the field near the parking lot

Line up abreast –
Run the field – 10 merkins run 20 merkins run 30 merkins
Run 10 squat/20/30
Run 10 lbc 20/30

Put the above all together run 10 merk/10 squat/10lbc run 20 merk/20 squat/20lbc run 30 merk/30 squat/30lbc

head over to lot for Mary consisting of the following:

Left/right crunch x 10 each side
Plankarama till everything shakes

Moleskin: Admittedly, it had been a few months since I’ve been over to kevlar (been trying to get healthy from various ailments and been a little lazy). Definitely missed the AO and those that attend regularly, I’ll have to make it a point to be more regular in my own attendance. It was brutally hot in the pavilion, it was a welcome respite to be the runner during those rock exercises. The only breeze this morning was the one you could create by moving swiftly. Speaking of Swiftly, Purrell, Rhapsody and Orange Whip were crushing it on the field, running up front the whole time and chatting along. Looked like everyone was peacefully enjoying their own paincave this morning and there was not a dry spot during mary. Horsehead dazzled the crowd with some active recover Hulahooping when we made it back to the field, he is man of many many talents. Sounded like many were heading to the beach this weekend, hope everyone travels safely and has a great weekend. As always, it was a pleasure to lead this morning. Take care,


F3 dads MR Brady q 9 at Beatty softball fields
Speed for need on the 4th

Track Day at Joust

The plan for this morning came to me after watching several of my 2.0’s middle school track meets. The kids were only allowed to participate in 3 events, so figured it would be a great idea for the Joust Pax to complet all of the track events w/30-60 seconds of plank as the rest/recovery. It was marvelous. After a disclaimer was issued, Kirk arrived from the Run In, and Gummy finished tying his shoes away we went. here is what went down under clear skies.

Warm up jog down to track – circle up for warm up (no SSH’s because we know Gummy doesn’t do them)
Merkins x20
Close grip merkin x15

1 lap warm up
W Regular, butt kicker, high knees and a little lunge walk back to start
Track work done at or near 5k pace
100 meters – regular plank
200 meters – elbow plank
400 meters – left arm high right arm high
800 meters – plank 6 inches (walk the curve to recover)
1600 meters -Plankarama

Partner up for upper body circuit at top of bleachers
P1 runs down stairs around bleacher and back up
P2 merkins flapjack
Rd 2 decline merkins
Rd 3 incline merkins
Rd 4 dips

Core circuit
P1 20 hanging knee raises
P2 lbc flapjack
Rd2 flutter

Run back to launch point for Freddie Mercury x20 IC. That was a wrap.

Announcements –
F3Dads starts this Saturday at Beatty Park –
Speed for need 4 miler on July 4th

Moleskin: Spending a good bit of time on the track this morning probably wasn’t what most wanted to do on Fun Friday, but you could tell Chinmusic was all over it. His quest for sub 5min miler is in full swing and a little track work certainly couldn’t hurt. He was flying on each of the distances. Great to meet Seaworld and Beaker, strong work by both. Hope everyone had a good time out there and thank you for letting me lead. Happy Early 30th bday to the site Q Yeti – and thank you for letting me lead. Till next time,


South charlotte Super Soaker

A solid crew of 14 15 for a super soaker at Fast Twitch (initial count had Uncle Rico as part of the Hawksnest crew – second round of audit proved that he was crushing the hills w/the rest of the Fast Twitch crew the entire morning). Thankfully Purell dropped me a map over the weekend so I had no trouble finding the launch point for my first visit to the new AO at Charlotte Latins vast network of mini parking lots. Having relatively fond memories of Ghostrunner, thought it would be a good idea to reprise some of the favorite sections of that route this morning w/a bit of a Fast Twitch twist. After introducing myself to the pax (old and new) a thorough disclaimer was given and away we went in search of hills. Here is how it went, more or less…

Head out Northbound (mostly downhill) on Providence until you reach Messiah Lutheran (bout a mile) – this would serve as the warmup. We would plank for a moment then circle up in one of the nicest parking lot south of 51 for an abbreviated COP. Since it is a running workout we would do IWx20 IC, Merkin x20 IC and Squat x10 IC to fire up the large muscle groups. It was then declared that we would be heading southbound up Providence to the intersection of Raintree (mostly uphill). That hill is a monster and it pretty much tore out the soul of YHC somewhere near the top. Pretty sure Thinmint and Purell put themselves near the top times on the strava segment. 50LBC’s awaited the pax at the intersection of providence and raintree before the route would be unveiled for the remainder of the hour. From the intersection of Raintree and Providence we would take a left on Whitethorne, right on Four mile Creek, Right on Raintree to the Intersection of Raintree and Providence 25 merkin/25 squats – then complete the route counterclockwise. The level of suck on both laps was pretty high given the temperature this morning, not sure I can pick a favorite direction. I’ll let the pax decide which one they liked the least. Rolled into the Joint COT right at 6:15 and it was a wrap. Mileage varied slightly, gazelles out front got a tick over 7, most everyone else slogged 6.5mi.
Really enjoyed being back to FastTwitch, I’ll be sure to spend some time there this summer during BRR training. Couple of new faces in the crowd, but all the guys were putting in the work up and down the hills of south charlotte. Got a chance to catch up with Haze today who introduced himself as Keith this morning before we got started. He is certainly going to crush the New River Half. Purell & ThinMint set the pace out front this morning following closely behind by Rachel, Astro and Uncle Rico. Those in the middle of the pack (YHC included) kept on chugging along up the seemingly never ending collection of rollers along four mile and Whitethorn. We had a few folks chart their course preferring to go clockwise over switching it around. We thought we lost PopTart toward the end, but he was further up Raintree than we expected. He’s keeping the momentum Fresh off of his Age group victory in the Beer mile this past weekend.

Pool Party for F3 to be held in Waxhaw benefiting the SandBox (see slack for invite and additional information).
Always looking for volunteers for Church on The Street (see slack or Strawberry for sign up details)

SuperMonday at Matrix

After yesterday’s downpour, had to make some adjustments to the virtual weinke to avoid destroying the soccer fields.  Stayed mostly on terra firma this morning which worked out fine and kept the pax mostly dry.  10 of south charlottes finest resisted calling in sick following the superbowl and punched the clock ready to put in work at the Matrix.  After a moving disclaimer, this is what we did to shake out the cobwebs from last nights game.

run to lower lot for cot
SSH x20 IC
Diamond Merkin x20 IC
Imperial Walker x20 IC
Squat x20 IC
Wide Arm Merkin x20 IC

Run to top lot and Find a Partner (picked up the last two arrivals on the way)

P1 runs around carpool circle (~250 Meters)
P2 completes the following (10 pullup/10 knee raises 20 Triceps dips)

Stay w partner and head to middle parking lot

1 Partner on Each Side (roughly 30 parking spaces between one another)

Heading toward your Partner on the other side of the Lot – 1 Merkin – crawl foward – 2 Merkin crawl forward – meet in the middle around line 15 for 5 Handslap merkins

Jog to the track for Four Corners work

Lap 1 20 squats each corner / Plankaram

Lap 2 20 Carolina Dry Docks each corner / Plankarama

Lap 3 LBC at each corner / Plankaram

Lap 4 Wide Arm Merkins at each corner / Plankarama

Head to Center Lot
Heading toward your Partner on the other side of the Lot – 1 Squat – lunge walk forward – 2 Squat – lunge walk forward – meet in the middle around line 15

Head to Playground
P1 Wall sit with 30 Arm Raises
P2 Inlcine merkins on shacky benches x20
Three Rounds

Down to Lower lot for extended Plankarama
AYG to the Cars Purcell Rachel orange

Mary (Flutter x30, LBC x20, Freddy Merk x20, Side LBC rht x10, lft x10)
Times UP

Moleskin: Having only posted at #theMatrix one time over the past 4 years, honestly had to look up the launch point and make sure I had a google maps view of the AO. In my defense, I typically take Mondays off to give the body a bit of recovery. Turns out that Matrix is chalked full of bada$$’s as evident by the solid group of 10 that posted the morning after Superbowl sunday. Not a ton of chatter today, as my guess everyone was nursing a wee headache and a little less sleep than usual on a sunday eve. Tried to keep things moving with a focus on upper body. Hopefully everyone was able to get something positive out of this mornings 1st F. Strong work out there by all, the group pretty much stayed together for the majority of the workout. The AYG at the end had Purell, Rachel and Orangewhip out front pushing a blistering pace. Thank you for letting me lead.

Announcements: keep an eye out for Speedforneed races


Mission Accomplished

During my Q at Skunkworks this week, I was tapped to substiQ for StoneCold who learned he would need to travel for work on Friday.  Was looking forward to leading out at Joust on Friday hoping for a crowd that wouldn’t mind covering a few miles.  The goal for the bootcamp was 2.5 miles.  After the dislcaimer was given, here is what we took on.

Warm up jog to the center of the Football Field
Diamond Merkin x10 IC
Widearm Merkin x15 IC
Squat x15 IC
Standard Merkins x15 IC

Run a lap

Station 1 on the track (4 corners)
Lap1 (20 diamond merk/ 20 wide/ 20 dry docks/20 merkins)
Lap2 (20 squat/20 lunges/20 calf raises/20 side lunge)

Run a lap

Station 2 football field
Sprint to midfield 25 merkins Jog Back
Backpedal to midfield 25 merkins Jog Back
Sprint to other end 25 merkins Jog Back
Backpedal to end zone 25 merkins Jog Back

Run a lap

Station 3 top of bleachers
25 dips/25 lbc/25 decline/25lbc
Run down and around each staircase (touch em all)

Run a lap

Haul it back to launch point – Enough time for a little Stomach – Pax’s choice
Boat, Freddie merk, lbc, jackknife, American hammer, Plankarama



Joe Davis Run – Sign up

Holiday Parties – Sign up


Not a huge crowd today at Joust, but those in attendence had thier game face on and were prepared to get after it.  Had plenty of upperbody planned today and wanted to get a minimum of 2.5 miles in.  Joust is a great site with a lot at the Q’s disposal.  Avoided the massive hill today, but got in some stair work.  Laronda, Yeti, and Smokey were crushing the sprints.  Ductwork looked smooth on all of the laps on the track and Hoover was moving swiftly as well.  It looked as though Bueford T was taking everything in stride this morning after only a short time in F3.  Always a pleasure leading out at Joust.  Get out there if you’ve never been to that site – its prime real estate.  Take care,



Hills are alive with the sound of Kettlebells

4 of the heartiest, sleep deprived souls arrived for the 3 mile pre-run only to be met in the lot upon thier return by 13 other hearty souls for the main event.  For all of you math guys, that would be 17 of south charlottes finest for Skunkworks this morning.  A little chilly, but about perfect once the blood was flowing.  Following a thorough disclaimer, here’s what went down:

Warm up lap around the rutted out Gravel Track

Circle up


20 swings OYO


20 single arm Right swings OYO

Merkinx20 IC

20 single arme Left swings OYO

Diamond merkin x10 IC


Partner up for farmer carry to hill (walking, not running to work on the grip and allow time for the merkins)

20 merkin chaser

Cumulative partner work for several rounds

R1 – 100 2 handed overhead presses

-P1 on bell / p2 up hill + 10merkin – FLapjack

R2 – 150 squats

-p1 on bell/ p2 up hill + 10merkin

R3 – 150 cleans (originally planned for 200, but mutiny occurred around 100 so I audibled down)

-p1 on bell / p2 up hill +10merkin

R4 – 200 swings

-p1 on bell /p2 up hill + 10 merkin

Plankarama (to work on the stomach)


Farmer carry back to top lot

20 lbc chaser

KB/Sprint Ladder on field (sprint length between exercises)

10 snatch/ 20 clean/ 30 press / 40 swings


Announcements:  NewWorkout at Socrates academy new running bootcamp 5:15 on Thursdays 

Thank you to Smokey for the Take out, reminding us of all that we have to be thankful for.


Moleskine:  Enjoyed catching up with everyone today at Skunkworks.  Chinmusic and Blazing Saddles have been doing a fantastic job keeping up the site over the last few months.  If you haven’t doubled down with a pre-run prior to the main event, I highly recommend it.  You’ll be nicely warmed up by the time you start swinging the icy bell this winter.  Not much time at work today for a clever backblast, but if I missed anything comment worthy, please feel free to chime in.  Going to be a wee bit sore in the hammies and glutes – lots o swings today.  Take care!