Author Archive Fletch

Ripping off the BRR Bandaid

It had been several months since I’ve posted (let alone Q’d) a Bootcamp style workout.  It’s been all BRR for Team F3 Freerange.  But alas, the race has come and gone and its time to get back into some kind of bootcamp shape.  Thankfully Yeti had me tee’d up right after BRR, so the timing was just about right.  A little sorness lingered in the legs, so we crushed the upper body today.  Here’s what we did – after the disclaimer of course.

Warm up (in cadence) after lap around track – circled up in the center of the Charlotte Christian Football field.


Wide arm merkins x15


Diam merkin x15

Squat x20

Regula Merkin x15


End zone to end zone suicide (stopping at each marked yard line (10,20,30 etc) and performing that quantity of reps of the called exercise.

First round we did Merkins (A lot of them).  To faliure over and over again.  Strong work men.

Second Round we did Squats ( much more manageble in those quantities)

Grab a Partner for a little Hill work

P1 up Hill

P2 merkins


P1 up Hill

P2 hold plank six inches


P1 up hill

P2 hold regular plank


Stay with your partners as we Head to bleachers

P1 runs up one side down far side

P2 25 dips/25 incline merk

P1 run down one side up far side

P2 10 pull ups/10 knees to elbows

Run the long way Back to lot for LBC x 30 IC until time expired.

Really enjoyed being back out to Joust.  Great group of regulars and it was excellent catching up a bit before and after the workout.  Got a few jeers about it not being particularly fun on fun friday, but I hope you all still had a good time.  Stone Cold even said it was hard, so that is saying something.  Thanks again Yeti for letting me lead.

Announcements – Be there for the Wednesday Convergence at Calvary (Header said you don’t want to miss the special guest speaker)

Take care,



All together now

4 for the Prerun broke am early sweat and were greeted by 19 others ready to swing some iron. 23 in total enjoyed perfect conditions this morning for a little running and a lot of bells. After a disclaimer – here’s what we did.
Warmup in cop consisted of
10 diamond merkins on bell
10 diamond Merkins on bell
20 swing oyo
Merkins x20 ic
10 diamond merkins on bell
20 swings
30 overhead presses

Partner up like bells
Farmer carry catch me if you can the long way to lower hill lot
10 Jump squat chaser


P1 on bell/ P2 runs to end lot and back
Round 1 Single arm swings switch halfway
Round 2 cleans
Round 3 lawnmower rows
Round 4 single arm press
Round 5 snatches

Round 6 included All of the above in one consecutive set

Mosey To the hill
P1 runs hill 3x
P2 two handed swings
round 2
P1 runs hill 3x
P2 squats (goblet/teabag/goblet)

Fast mosey to lot for mary
Flutter w press x25
Hold it
Dolly w press x10
Freddie Mercury x20 ic

Namarama etc
Announcements: Saturday before Memorial Day convergence at location tbd (more details to follow)

What’s better than a little running mixed with strength training? Not much on a morning like today. Nice temps to break a nice sweat and get the blood flowing. Heard someone say that the farmer carry gets the heart rate up, definitely agree. That and it brings about grip failure and general fatigue. Strong work out there men. The main thing was a build up with the final round being a continuous effort to work on endurance – both running and muscular endurance. Got a few grimaces from the pax, but skunk pax always meets the challenge. Wrapped it up with a little leg work on the hill and 5 min of Mary to work on the gut/stomach/abs etc. I may have missed some goings on over in the top lot, but on our lane we had smokey and stone cold crushing the run. Hoover was making the big bell work look easy. Looked like Dollywood and bulldog were both getting after it as well. Enjoyed it fellas. Until next time…

Return to Davie Park?

Just about perfect weather greated the 17 south charlotte pax that made the decision to post at Death Valley this morning. Joker emerged from the track after a prerun soaking wet from windsprints in the furry vest. Disclaimer was given at oh 5 thirty and off we went. Here’s what went down.
Two Quick Laps around lot w high knees side shuffle butt kickers to get loose

Run Down to Davie for Warm up (dodging the donut runners eager for that post run boston creme)
Grab the six if you arrive at the park early, or circle up and Plank to allow everyone to get in.

COP consisted of
Sshx25 IC
5 hand release burpee
Merkin x25 IC
5 hand release burpee
IWx25 IC
5 hand release burpee

Partner up

P1 Hot laps around the median
P2 10 pull up 20 dips
Flapjack X Five laps

Haul arse back to Davie, I mean SCMS (grab six)
LBC’s and Flutter to allow everyone to get back

Head to track for 4 corners (sprint the straightaways)
Lap 1 25 merkins at the corners
Lap 2 10 squats at corners

Head back to the lot for 3 minutes of mary –
Dolly x 25 IC
Cross LBC x15 each side


Announcements – None or out of breath.
Always enjoy leading at DeathValley, a great group of guys show up willing to put in a great midweek effort and the site has a ton of options. Today was no exception. Everyone put in the work and we managed to knock out over three miles and plenty of upper body work as advertised in the tweet. I’m particularly fond of mixing in Pullups whenever given the opportunity when I Q, so that was the reason for running to Davie this morning. There was some confusion during the return trip when I mistakenly told the pax to run back to Davie while planking in the Davie parking lot. Aside from that, I had a great time leading.
Strong efforts out there by many, Chin Music was flying back to SCMS, Spackler likes the short track racin’ banked turns around the median, Sweeney todd was smoking the sprints at the track – just to name a few. In the event I missed any interesting commentary, please chime in. Thank you Dollywood for allowing me the opportunity to lead.


Layer down

Nice warm morning awaited us at the #DeathValley site. Some of us were dressed accordingly, shorts and short sleeves or even a long sleeve base layer. Others (JOKER) came prepared to snowmobile accross Antartica. Either that or he is cutting weight to wrestle in a lighter class. Regardless, he would shed several layers of clothing by the end. There were shirts hanging on bleachers, hats on hand rails and sweatshirts in trees. Hopefully everything made it home.
After a thorough, some would say longwinded disclaimer – we launched into the not so dark Gloom

Run to daycare lot for warm up
Ssh x 20IC
Diamond Merkin x15IC
Iw x20IC
Widearm Merkin x15IC
Squat x20IC
Regular Merkin x15IC

Run to the area between the baseball fields and plank it up

Partner up
P1 exercise would complete reps of the three exercise – P2 Run to the track for a Hot lap and back
Round 1 – 40 dips/40 supine pull-ups/40 decline merkin (LBC’s)
Round 2 – 40 squats/40 step ups/40 incline merkins (Rosalita)
Round 3 – 40 dry dock/40 mountain climbers/40 Regular merkins (flutter)
Round 4 -40 Lunges/40 Diamond Merkin/40LBC (Plank)

Run up to the main lot for mary consisting of 25 Regular Merkins in cadence (or to failure)

Debbies House Service Project 2/17-2/20 (see weekly email for link and details)
Charlotte Eagles Youth Soccer Club – Meeting to raise awareness 2/22 7-9 at Tiger Rags Place evite link provided below

Strong & Fast crew out there today – no newbies and plenty of Veterans. Loved to see the push out on the track – everyone was crushing the lap this morning. Have to call out SemiGloss for consistently coming finishing with the top 3 of his group this morning. He’s been running quite a bit lately and its paying off. Frasier and ThinMint were flying, throwing down some top strava times on the track – thanks for coming out to DeathValley this morning gents. Bulldog/Alf/Mermaid/Busch/Joker/Smokey/runstopper and others were also pushing the pace. Nice meeting Lightfoot today, relatively new to F3 but looks like he is fitting in nicely running right along the swift footed Dollywood this morning. Hope everyone enjoyed themselves this morning – I most certainly did. Got in somewhere between 2.5-3 miles and a couple hundred merkins over various types. Have a great rest of your week,

Take a Lap

Despite the cooler temps, we had a strong showing of 18 at Joust this morning, including a 17 year old FNG (Gunnar). It was cold, so off we went after the disclaimer. Here’s what we did:

Head to Center of the field for warm up
Ssh x20 IC
Merkinx25 IC
Iwx20 IC
Squat x20 IC

Take a Lap around the track

Partner up and Head to the top of stands
P1 10 pull up 10 Hanging Knee Ups – Run around press box up stairs
P2 30 dips 30 incline 30 sit-ups
Flapjack x 3 rounds

Take a Lap around the track

Stop at the base of the Hill
10 diamond Merkins on bottom – 20 lbcs on top x 5 rounds

Take a Lap around the track

Stop at the Bottom Bleacher for some Leg work
20 step ups each leg – 20 Bench squat
Run up stairs and around press box 20 wide arm merkins
X3 rounds
Inverted plankara on Bleacher

Take a lap around the Track

Head back to the lot for 30 Flutters IC

Time is up.

Charlotte Eagles Youth Soccer Club – Meeting to raise awareness 2/22 7-9 at Tiger Rags Place evite link provided below

Perfect morning to keep the pax moving around to avoid frostbite as temps were in the upper 20’s at the start. It warmed up quite nicely by the end. Puddin kept me in check during the warmup – counting each and every cadence count. Hopefully everyone got a little something out this morning. Great group of regulars and a few new faces. Joust is a great campus – almost need more than 45 minutes to take advantage of everything there is to offer. That hill alone could occupy half a workout. Got a couple miles in and plenty of merkins. Should have some sore legs later courtesy of hills, stairs, and step ups. Gotta break down to get stronger. Best wishes and safe travels to ChinMusic as he launches for a weeklong mission trip to spread the good word. Great Take out this morning by Busch, thank you for lifting us all up in prayer – much appreciated.

Back in the Saddle Again

Exchanged a few messages with co-site Q Harley yesterday and as it turns out there was a open slot in the Skunkworks schedule for today. Having missed the last two weeks due to nagging back issue, I was a little hesitant to pick it up but decided to give it a go and break out the lighter bell. 4 of us arrived bright and early for a 5k pre-run, nice to shake out the cobwebs and loosen the joints.
This close to a holiday, with many of the pax traveling or taking the day off – it was nice to see a few more cars in the lot when we returned from the pre-run. With a total of 9, the disclaimer was given and we did the following:

Ssh x20 IC
20 swings OYO
Imperial Walker x20 IC
10 cleans each arm
Merkin right Hand on bell x20 IC
10 Shoulder presses each arm
Merkin left hand on bell x20 IC
10 snatches each arm

Partner up similar bell-
Farmer Carry Walk to lower lot Near Benches
P1 carry walk
P2 10 merkins flapjack

Partner work at benches
P1 On Bell P2 runs loop around median – flapjack until total reps
100 Goblet squats
100 Cleans
200 Swings
200 Overhead presses
200 Dips (bell on lap bonus)
100 Chest press pullovers on bench

Farmer carry walk back to top lot 10 Merkin or diamond (if you got it) chaser

Moleskin: Great group of regulars this morning – eager to get to work. Plenty of reps and a decent amount of running to allow the pax to feel like it was well worth getting up at the crack of dawn this morning. Several of the pax were multitasking this morning, catching up with pals and finding out what everyone got for Christmas. The attempt of traveling tunes was met with some comments when nickelback kept popping up (thanks pandora workout radio). Thankfully the bluetooth speaker died w/a few minutes remaining.
No way to hide from the partner rep combos – you either do the work or your partner pays for it. Seemed like everyone was pulling thier fair share of the combined weight out there this morning. Hope everyone enjoyed themselves out there this morning. It was nice to get out there and move the bells around.

Announcements: Joe Davis run 1/7/17

Layer Up

Not paying much attention to the weather, I suited up this morning with the warmest baselayer I could find, packed up the Bluetooth speaker and rolled up to ELE. Most of the regulars were already ready and limbering up when I started unpacking the Bells and Music. SoulGlow rolled in as 5:30 struck and following a thorough disclaimer, we got right to it.

SSH x 20 IC – 10 swings
Stagger Merkin x 10 Lft – 20 swings
Stagger Merkin x 10 rt – 30 swings
10 Burpees OYO – 40 Swings

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

Core work including Flutters/LBC/English Hip Flexor while waiting on the six

10 Goblet Squats – 10 Merkin
10 Goblet Squats/10 Good Morning – 10 Merkin
10 Goblet Squats/10 Good Morning/10 Thrusters – 10 Merkin
10 Goblet Squats/10 Good Morning – 10 Merkin
10 Goblet Squats – 10 Merkin

Core work including Flutters/LBC/English Hip Flexors while waiting on the six

Partner up for doubles 7 reps x 3 rds x 3 exercises
Double Swings x7 x3
Double Cleans x7 x3
High Pulls x7 x3

Flutter press x25 IC
Lbc x 25 IC
50 swings OYO

Time is UP. COT

Holiday party – Friday Night (bring unwrapped toys or hygiene products for Operation Sweet Tooth)
Joe Davis Run
Be on the lookout for F3 Flag Football (coming in January)

Several of us were way overdressed for the 65 degrees that awaited us this morning. As the layers of exercises mounted, the pax began removing layers YHC included. Hightide got a prerun in this morning and commented that today’s KB routine was not MAF Freindly. Tried to keep the heart rate up from the warmup, hopefully it was mission accomplished. Time flew by out there with the tunes and commercials keeping the pax cranking through the work. Alf was apparently taking short arm advantage on the first set of Layers, blasting through the exercises at a rabid pace. Strong work all around by the guys, the shoulder presses (3rd layer) provided most difficult for YHC as fatigue started to set in pretty early. You can thank Witch Doctor for the many swings in today’s warmup – picked that one up from his Skunkworks Q earlier this week. A keepeer that you will feel for a few days.
Can’t go wrong with a few sets of doubles once sufficiently warm. Kind of like Icing on a layered cake. Couple of colorful comments and visuals from Brown – woudln’t be meathead with out it! If I missed anything – please post up in the comments. Thanks for letting me lead – always a pleasure.

Two Sided Weinke

Posted on behalf of Arena

Started things off with a little warm up:
Imperial walkers

Headed down to the main parking lot for the main event.
Groups of three rotated through two stations. Partner one at station one, partner two at station two, and partner three running between stations as the timer. Once a partner three got to station two, partner two took off running to station one and partner three stayed at station two to do the exercise. Continued rotating through stations for the remainder of the time.
Each station had a list of five exercises to work doing one exercise each stop at each station. Once the list was completed then rinse and repeat.
Station 1:
1. Snatch
2. Clean and press
3. Two-handed swing
4. Alternating swing
5. Two-handed curls
Station 2:
1. Squats
2. Lunges
3. Good mornings
4. Lunges with a pass through
5. Squat and press

Mosey back to lot

It didn’t take long for gents to start losing layers. Except for Cotton mouth who showed up in khakis and a turtle neck. I found out later he had bible study immediately following and he didn’t have time to go home and change. Things started off swell but after completing a rotation the questions of “are we done yet” started flying! For some reason the Pax were fine with doing the rotation of exercises once. But there was time so we pushed through . . . . most of us. By the end Lex was on his back “doing” LBCs but we all knew his was just slacking and getting a good back scratch in. All in all, we got a good sweat in on a muggy Tuesday morning.

1.Joe Davis – signup
2.Christmas Party – signup by Friday! (11/18)

Five reps… should be easy enough (WRONG)

Haven’t posted at Meathead in a while (running got in the way a little bit) and I have missed it dearly. Great site and regulars out there week in an week out getting stronger. Being a 0.0 site gives plenty of time for quality and quantity bell work. We would focus on quality and quantity this morning with a 5x5x5 routine designed to kick up the heart rate and keep it elevated for maximum impact! Here is how things went down when the clock struck GO TIME.
Warmup consisted of
Ssh x20IC
20 alternating swings OYO
Merkins x20IC
20 overhead presses OYO
IW x20IC

Warmup over – tunes commence for the main event as follows:
5x5x5 (5 reps of 5 exercise for 5 rounds)
5 swings EACH ARM
5 cleans EACH ARM
5 snatch EACH ARM
5 high pull EACH ARM
5 shoulder press EACH ARM
25 merkins between Each Round
Cycle back through these five exercise including the merkins 5 times
Grab the tailgate and LBC’s to allow all to finish.

5 good mornings
5 two handed swings
5 goblet squats
5 thrusters
5 reverse lunge Each Leg
25 jump squats between rounds (modified to 15 jump squats for rounds 2-5)

Find a partner with a similar Bell
5 reps x 5 rounds of dubs (three exercises all we had time for)
Double Swing
Double Clean
Double Rack Squat


Christmas Party – December 2nd – sign-up
Joe Davis Run – January 7th – sign-up
Be on the lookout for a TurkeyDay Football game

The guys at Meathead never cease to amaze. Tried to put a smoker together this morning and the pax handled it without any complaints. Lots of reps today and all of the meat and potatoes kb moves were employed. Should be feeling the reverse lunges and double squats right about now. First morning cool enough for a hat today, but it warmed up quickly over the course of the 5x5x5 kb circuits. I was gassed for a good portion of today’s workout, so if I missed anything comment worthy – please post up. If you haven’t been to Meathead – I highly recommend it. Great for runners too!

footballers paradise

21 of South Charlottes Finest descended upon SCMS ready to rumble. As the clock struck 5:30 a disclaimer was given and away we went.

Mosey to kindercare lot for warmarama and to allow for a few late arrivals to join the fray.
5 burpees OYO
Merkins x20IC
5 Burpees OYO
IW x20IC
5 Burpees OYO
Carolina Dry Dock x15IC
4 Burpees OYO
Head to Davey Park at a less than pleasant pace
Plank and FLutter by the entrance gate to allow the six time to arrive

Head up to the top of the Lane – Stopping at each Light for 10 Squats – Plank at the TOP
Down the same way Stopping at Each Light for 10 Carolina Dry Docks – Plank at bottom

Get in Groups of three – size/speed of no matter

P1 heads to Playground Circuit for -10 Pull UPs, 20 Squats, 30 TRi Dips, 40 LBC’s
P2 Heads to top of lane – 10 Diamond, 10 Wide, 10 Reg Merkins, 10 Drydocks (FLutters or assorted corework)
P3 Laps the Lot then relieves P2 – FLAPJACK
Complete as many rounds as Possible – stop at 6:05 (only managed 1 and change cycles due to the distance of the run)

Return run to SCMS as a less than enjoyable pace – Early finishers Lead Mary
COP namarama etc

Skin: Unseasonably warm this morning – Puddin had soaked his Gray Tee by the time we wrapped up the warmup as he took the early lead toward Davie Park. Swiper made the pass and never turned back – he was on a mission. Following close behind were Bodybag and Ringer, who no doubt are getting in playing shape for the upcoming soccer arms cup! Speaking of Footballers, Death Valley has enough talent to fill the pitch with some elite players. Co-site Q Dollywood must be fielding tryouts and scouting on Wednesday mornings. Great to see Busch out there this morning as well.
Managaged to get in 3.4ish miles this morning, so a little more running than I had anticipated but everyone out there seemed to handle it with ease. Everyone was pushing themselves on the runs, great stuff men.
Short backblast today, so if you recall anything noteworthy – please post in the backblast

Southern Discomfort this weekend – Preblast –
Charlotte Eagles Fundraiser November 1 at Calvary Church – please see bodybag or dollywood for details