Author Archive Goonie

Do you hate yourself right now?

19 pax (including 2 2.0’s) arrived (really) early at Stonecrest for the Incredibles 2, so they decided to do a workout. Painstations just happened to be set up, and it went something like this:

Mosey to the newly re-paved parking lot in front of Target. It’s lovely. Great place for a quick COP:

Imperial Squat Walkers x 10 IC
Peter Parker Merkins x 10 IC

Mosey to the back of Target and partner up for the Death Crawl. P1 starts bear crawling, P2 runs to the last speed bump and turns around. Once P2 gets to P1, flapjack. Continue until both pax reach the last speed bump.

After that warm-up, mosey to the bottom of Stone Mountain for the start of circuit:

Pax are to run up Stone Mountain twice. Then head down the main road through Stonecrest. At the first three speed bumps (these are plentiful at this AO), do 10 merkins and 10 plank jacks. After the third speed bump, head to the fountain area for 15 derkins and 15 dips. After that, head to the small lot next to Cantina 1511 for hairburners. Push the plate to the cone (20 yards) and back. Do 15 incline merkins and 20 LBCs on the ledge between Cantina and Firebird’s, then mosey to the narrow parking lot west of Firebird’s for bucket carry (buckets with 3 large brick pavers in each). Carry to the cone (35 yards) and back. Mosey to the base of Stone Mountain. Rinse and repeat. All pax got 2 rounds in. The leaders led Mary while waiting for the 6, then we headed back to launch, arriving right at 6:15.

Witty Commentary

A lot of mumbles and grumbles from the Pax this morning. It started immediately with the combo moves for COP, grew distinctly louder during the Death Crawl, and then, all of a sudden, changed to downright adoration during the circuit (at least, in my head it did). Billy Goat eloquently asked if YHC hated myself during the circuit. Of course I did. If it’s easy, the Q isn’t doing his job. Guys come out for a beatdown, not an easy stroll through a parking lot.

There was a distinct stench behind Target, near the dumpsters. A lot of lively debate among the pax about whether or not it came from the dumpsters or from Frehley’s.

Fredo is a beast on bear crawls. YHC was lucky enough to partner up with him.

Mic Check, Cheddar, Das Boot, and Fredo were leading the way on the circuit.

Cheddar asked if YHC was trying to hurt people. No, just make you stronger.

It’s amazing how much the pax enjoy hairburners. We should do those more often.

Thanks to Paper Jam for leading the pax in Mary at the end, and for the takeout.

Hope y’all enjoyed that. YHC sure didn’t, but it got the job done. Now time to watch some British Open before meetings begin for the day.

Hairburner Choose Your Own Adventure

Snot Woggle: A Workout that shuts down Mumble Chatter and leaves the PAX looking backwards half-unconscious from the pain
– As described in the F3 Lexicon

Hills and hairburners have a tendency to do that. Here’s how it went down for the 18 pax at the Maul this morning:

The Thang

Disclaimer given. Immediate call for Imperial Squat Walkers (x10 IC), right where we stood. A few reactions:

– “What, now, here?”
– “He’s in a hurry”
– “I don’t think this has ever happened before”

We didn’t have time to mess around, and that was all the warm up the pax were getting. Mosey to the top of the ‘Horn.

Murderhorn suicide:
– 2nd streetlight, 10 werkins, back to the top, 10 diamond merkins
– To Summit Tree Ct, 10 werkins, back to the top, 10 diamond merkins
– To bottom of the ‘Horn, 10 werkins, back to the top, 10 diamond merkins

This didn’t take as long as YHC thought it would. The pax had come to work today, and that was pretty much all the running we were going to do. Mosey to the side of Firebird’s, get into teams of 4 or 5 (size, speed, IQ did not matter), continue to mosey to the front of Cantina, where cones/buckets were set up and 4 beautiful plates were laid out for the pax.

Hairburner Choose Your Own Adventure

3 sets of cones. First set is about 4 parking spaces (25 yards total there and back, 2nd is 8 (50 yards), and 3rd is about 11 (85-ish yards). Cones or buckets have pieces of paper taped to them with 2 different exercises. The first exercise is done by the team when the guy pushing the plate gets back. The second exercise is done by the team while the next guy is pushing the plate. The pax pushing the plate has the choice to go to the shorter cones (more difficult reps) or the further ones (furthest buckets had the easiest reps). Called exercises were:

1st cone: burpees, HR burpees, double-merkin burpees
2nd cone: Plank Jacks, Diamond Merkins, HR merkins, Monkey humpers
Far buckets: lunges, merkins, squats, CDDs

Each pax went about 3 times. Called this madness around 6:11 to mosey back to launch. Finished up with 45 seconds of plank.

The Skinny:

Just blame Purell. He did a similar set with his firehoses at da Vinci, and YHC’s sadistic mind thought “this would be great with hairburners.” By “great,” I meant “absolutely terrible.” YHC was smoked, as hopefully the rest of the pax were, as well. Only clocked about 1.9 miles, mostly in the first 12 minutes of the workout. If you did all the called exercises, you probably maintained a pretty high heart rate the entire 45 minutes. Mission accomplished.

Some observations:
– Shrinkwrap either a) loves burpees, b) hates hairburners, c) hated his teammates, or d) didn’t care because he “modifies” everything anyway. He was the only one to hit the short cone twice. Some people take a little longer to learn than others.

– No Show might be the fastest on the hairburners that I’ve ever seen. Let’s set up a race one day of that. Tuck – add this to the event list for next year’s Brolympics.

– Everyone thought we were running late because Cheddar and Marlin were on time

– Purell is slow. Whoever recruited him for their BRR team is in trouble. He was well ahead of everyone on the suicide and didn’t even look like he was breaking a sweat.

– This was one post where Escobar might have actually wished for more running.

– YHC found Squid’s kryptonite: hairburners. Much respect to him, though, as he went multiple rounds to the far bucket.

– Good to see Clark Griswold Madame T back from his west coast RV trip. His beard is looking fuller than ever. He didn’t appreciate the slightly slanted lot YHC picked for the morning’s festivities.

– T-Claps to Mighty Mite for rucking one of the 45-lb plates back to launch, in prep for the ruck he’s got coming up.

Strong performances by all this morning. It was a grind, but YHC never noticed any pax sitting it out. Everyone was giving their all.

An honor to lead. No doubt you’re all looking forward to YHC’s next Q (next Thursday at Rebel Yell).

Tour de Toringdon

Thin Mint sent out an APB for a Q yesterday afternoon. YHC figured the best way to return to the Brave after a hiatus (avoidance of Room 101) would be to have control over the workout. The Brave is the toughest workout in all of F3, so a painful plan had to be put together on short notice. The following is what 5 “lucky” pax experienced:

After some early-morning recon and a quick slack message to Purell at 4:56 am that he wouldn’t have to pre-run a workout if he chose the right one (he went to that lesser boot camp named after the 3-headed pooch), YHC rounded up 4 other pax, briefly disclaimed the confused-looking one (Fire Hazard) and set off for a mile-long warm-up yog north on N. Community House.

The Thang

Yog Up Community House, left before the new fancy-schmancy apartment complex (“The Lowrie”), past the parking deck that Pop Tart didn’t want YHC to see, left around some building tagged as “Toringdon (some random number), and into the parking lot beside it for a quick COP:

Windmill x 10 IC
IW x 15 IC
LSS x 10 IC

Walk behind the hedges to the rockpile no one else knew existed (Fire Hazard: how the hell did you find this?), let the black cat scurry away, and grab a rock you won’t like moving with. Mosey to the aforementioned parking deck, base of the ramp.

Round 1: 5 reps of 4 rock moves (curls, OH press, tri extension, and bent over rows) at each of 4 points up the ramps. Down the stairs to the base again.

Round 2: 10 reps of all 4 moves

Round 3: 15 reps of all 4 moves

Mosey back to the rockpile, drop off your coupon, and over to the southern most row of parking spots along Toringdon.

Time for parking spot partner burpees (or whatever Tuck dubbed it when he made it up). P1 starts doing one burpee in each parking space while P2 runs to the end and back to meet P1. Flapjack until all spaces have been burpeed. 100 parking spots. This was painful and stupid.

With about 15 minuted left, we started to mosey back to launch. Stopped once to plank for a minute while Q caught his breath. With a couple minutes left and not quite at the Brave’s 4-mile requirement, we did 25 LBCs and run to Which Wich and back. That hit 4.01 miles and we ended with a minute of plank. Finito.


Pop Tart is going to swim in a big rubber suit this weekend to prevent getting struck by lighting. YHC pictured him in a big condom (a la “The Naked Gun”) and haven’t been able to get the visual out of my head.

Fire Hazard’s figure is looking quite chunky. Next time you see him, encourage him to eat a few more salads.

One Niner chose to go shirtless this morning. He didn’t appreciate the idea of carrying a rock up parking deck ramps, so he just chose not to. No one will mistake Niner and Fire Hazard with their shirts off.

Erector is getting ready for his big move to TN. He’s not happy that they don’t have any running workouts in Knoxville. No, Erector, they don’t. They’re not nearly as stupid as we are.

Have a great weekend. Thanks for letting me lead.


A51 vs. SOB paintball on September 15th. Pop Tart and Madame T figuring details. HC for that one.

3 Years of F3

9 pax showed up. 9 pax got their money’s worth. Here’s how:

COP: (all IC) SSH x 25, merkins x 15, IW x 25, Peter Parker x 15, LSS x10, Parker Peter x 15

Mosey down to the track for some 4 corners:
Round 1: 25 merkins at each corner
Round 2: 25 dolly
Round 3: 25 CDDs
Round 4: 25 LBCs
Round 5: 25 Plank Jacks

Head back up toward the parking lot, stop along the steps to grab a lifting rock:
Round 1: 25 overhead presses, 25 tricep extensions
Round 2: 25 curls, 25 bent over rows
Round 3: 25 overhead presses, 25 tricep extensions
Round 4: 25 curls, 25 bent over rows

People’s chair against the bathroom walls accompanied by 2 rounds of 25 overhead presses.

Mary: 6-inch crunches x 10 IC
Box cutter x 20 IC
Rosalita x 15 IC
Hourglass x 20
American Hammer x 15
LBC x 20 OYO

Burpees x 5. Done.

Ye Ol’ Moleskine

I can’t really say anything about the impact of F3 on my life that hasn’t already been said. You have all made me a better man, and those closest to me: the M, my 2.0, my family, my clients, have all benefitted, and I can’t thank you all enough. 3 years = 1,095 days. This morning, we all did 1,095 reps. It was kind of crazy how the timing worked out perfectly (much like my finding this glorious brotherhood) and we did those last 5 burpees with about 3 seconds to spare. I guess the workout lasted 44:57, then. #cobains. Some observations:

Abba, once again, needed a ruck or a weight vest to be slowed down. He was out front all morning. Keep him and his family in your prayers as he embarks on a missionary trip to Thailand for the next 2-3 years #HIM. Big, muscular dude in Thailand? Yeah, he might stand out a little bit.

YHC has never had the pleasure of meeting Stalker or Spanxx, but it looks like they attended to send Abba off right. Hope to see you guys out at Base Camp again. Strong performances by both of you.

Glad Fireman Ed showed up. He Qed YHC’s first post, and was lucky to not get charged with attempted murder that day. To a fat, out-of-shape YHC, it was absolutely brutal, but it was exactly the kind of kick-in-the-ass that was needed. Thanks for always being there the last 3 years, Ed!

Spinner, Thumper, and Sardine are becoming Base Camp regulars. Always glad to see them out there putting in work!

Thunder Road was his typical silent killer. Keeps his mouth shut and just gets the job done. YHC thinks he was the only one that wasn’t struggling with the lap of 100 merkins #beast.

I’m sure the high schoolers that came to do whatever they were doing had some choice thoughts about the old dudes running around a track doing crazy sh!t. If YHC had been thinking clearly, we would have done monkey humpers on that last lap.

Fireman Ed sounds like a female tennis player when lifting a rock. I think he woke his neighbors. He’ll just claim his rock was so much bigger than everyone else’s #sizematters

Pax were NOT happy when YHC called burpees for the 4th round of 4 corners. That was never going to happen – YHC isn’t that crazy #maybeIam #moderateworkout

I don’t know what or where I would be without finding F3 3 years ago. Give it away. Pay it forward. Think about the impact it has had on your life and drag your friends, co-workers, and family (kicking and screaming if you have to) to a workout. They WILL thank you for it. It is one of the greatest gifts we can give to another person, as it is the gift of strength, health, confidence, leadership, etc., etc.


Some prayers needed – Abba and his family, Dumpster Fire and his family (loss of brother), Mic Check and his family (son suffered a bad head injury this weekend playing rugby), ‘Bout Time and his family (son). Remember that we are a light of hope for our brothers, sometimes when they need it the most.

St. Patty’s Day Shenanigans

Where else would anyone post on St. Patrick’s Day other than the #1 drinking AO in all of F3? Well, 16 pax made the right choice, earning whatever libations were to be ingested later that festive day. Here’s how they earned it:

The Thang:

Mosey to the Dana Rader Golf School parking lot across from the SPX building. The yog here was maybe .5-.6 miles, yet the complaints and mumblechatter started exactly .43 miles into the workout. It was going to be a long hour unless YHC figured out some way to turn that chatter into heavy breathing. Circled up for COP: IW x 15 IC, Windmill x 10 IC, merkins x 10 IC, LSS x 10 IC.

Headed down the cart path into the darkness of the golf course. Through the (pleasantly surprising) very well-lit tunnel, around the 17th green and down the 17th fairway. Cut across the 11th hole, calling out the sand trap so no one falls in, dodge a few lawnmowers (who were undoubtedly surprised to see a bunch of idiots in black running through the course at 6:10 on a Saturday morning), around the 12th tee and up to the patio of the first of four buildings that run along the left side of the 12th hole. Main event: at each patio, do a called exercise, wait for the six, rinse and repeat.

Round 1: 5 burpees (to get the heartrate going)
Round 2: 10 Supermans (because we don’t work our back muscles as much as we should)
Round 3: 15 incline merkins at patios 1 & 3, 15 decline merkins at 2 & 4
Round 4: 20 dips
Round 5: 25 LBCs

At this point, we’re right next to the Met Life building on B’tyne Commons. Pop into the parking deck there for 3 quick rounds of Mary (Flutter x 10 IC, Dolly x 10 IC, six-inch crunches x 10 IC). Head out to Ballantyne Commons toward the resort. Right into the parking lot by the golf entrance, left to the long row of parking spaces right along Ballantyne Commons. Partner up. P1 starts doing burpees, 1 in each parkign spot. P2 runs to the end of the row and back. Flapjack. We continue this for about 2 rounds, and headed back to launch. A few rounds of Mary (American Hammer, Freddie Mercury) and a 1-minute plank and we were done.

YHC’s prediction on what each pax celebrated St. Patty’s Day with:

Billy Goat: YHC thinks he’s a Cubs fan, so this one’s easy: PBR. The curse is over, BG, you can start drinking some better stuff now.
Cul-de-sac: A fine glass of Chardonnay. YHC doesn’t know CDS very well, but he looks like a classy dude.
Hops: Being the beer connoisseur that he is, he was undoubtedly slamming the hoppiest light beer he could find. Probably Natural Light. He was, simultaneously, poking a voodoo doll of YHC in protest of having to run more than 2 miles in a boot camp #makebootcampsrunlessagain
Taglong: Another easy one: the Tagging-A-Long Brown
HIPAA: The lowest-liability beer: O’Doul’s
Toolbag: Toolbag has gone through a nice little body transformation since joining F3. He was rockin’ some Michelob Ultra with some bikini-clad models while rollerblading through the park.
Commish: My man likes his Coors Lights. Probably had 36 of them.
Frehley’s Comet: Where do we begin? Vodka, bourbon, and a lot of it.
Fire Hazard: He told us during the workout what he’d be enjoying – a frothy bottle of Boone’s Farm Strawberry Hill. Don’t let anyone give you shit, Haz. You do you, buddy!
Nard-Dog: ND hails from the Ivy league, so he was probably drinking some high-end Scotch. YHC guesses Macallan.
Fireman Ed: Ginger beer, obviously.
Wild Turkey: Jim Beam.
Frasier: The heaviest beer he can find (in another futile attempt to put on weight). Probably Guinness. Then, after 12 of those, he slowed down from a 5:00 mile to a 5:04 mile.
Shrinkwrap: YHC doesn’t know what millenials drink, so YHC guesses Shrinkwrap was one of those bros at the bar double-fisting Red Bull & Vodka. That’s basically how YHC pictures every millenial except for Mario.
Market Timer: He popped a bottle of Cabernet that was more expensive than your car payment.

A pleasure, as always, gentlemen.

Folsom Hill

11 of Ballantyne’s finest decided that a 35-degree Saturday morning was a beautiful time to arise and embrace the suck. With visions of post-workout, free chicken biscuits in our minds (surprise bonus!), we set off to explore new territory and name a new hill.

Goonie’s M: You guys have a weird name for everything.
Goonie: Pretty much
M: Why?
Goonie: Because we can….

The Thang:

Mosey through the Best Buy parking lot, cross Rea, gather at the lot between the gas station and Target for some COP: IW x 15 IC, Windmills x 10 IC, Tempo Merkins x 11. At this point, someone pointed out that somewhere, some prison inmates were probably doing the same thing as us. For the first time (and definitely not the last), it was pointed out that this was absolutely not as bad as prison. Mosey north on Rea to Parks Farm Ln. We thought of turning right to go pick up Paper Jam, but there was a pleasant little hill waiting our arrival. Turn left and stop at the intersection of Parks Farm and Gander.

What was to become “Folsom Hill” is an almost quarter-mile long incline with a pretty steep final hundred yards. It’s not the Murderhorn, but it’s pretty nasty. So, we decided to give it a little love.

Round 1: Sprint up hill, recover with 3 merkins at each of the 25 trees on the way back down
Round 2: Sprint up, recover back down with 3 squats at each tree
Round 3: Sprint up, recover with 1 burpee at each tree

Pax frequently reminded each other that it wasn’t as bad as prison. We did some Mary between rounds to collect the six. Once done, we headed back toward launch. Stopped for some Merkins and plank along the way to let the six catch up. Stopped by the fountains between Bravo and Brixx for a round of 15 incline merkins, 10 step-ups (each leg) and 15 decline merkins. Headed back toward Chick Fil-A with a few minutes to spare. Stopped at the bank parking lot for 10 6-inch crunches, then 50 LBCs OYO, run up to Rea, around the corner on Ardrey Kell, and back into the CFA parking lot. We hit 4 miles right around 7:29:30. Goal accomplished. Great work by all. Done.

Ye Olde Nekkid Moleskine:

YHC was cutting through on Parks Farm Ln. one day and discovered Folsom Hill. Once I measured the distance to CFA, a message went out to Fredo to put YHC on the Q schedule for da Vinci. YHC loves to find new territory and take the pax to new places, no matter what AO. Mission accomplished on this one. Fredo and Bucky both informed me they had never been to Parks Farm (that they knew of), so new territory was discovered.

When we arrived at the base, a gentleman was at his front porch lauding us for our dedication. After a few back-and-forth comments, Bucky invited him to join us. That was met with a “Good luck fellas, and a door slammed on us. Someone needs to learn the joys of the DRP.

Teddy, Lewinsky, Bucky, and YHC were out front most of the morning. Bucky just glides effortlessly. Lewinsky took off like a bat out of hell up the hill the first time and almost ran out of gas. Those young’uns need to learn how to ration energy. The dude can move, though. Teddy was putting in his usual quiet strong effort. Future Q tip: Teddy’s kryptonite is stairs. He does NOT like them.

We had some strong respects in our midst this morning. Fredo and Frehley’s doing what they always do – making us all hope we’re in that good of shape when we’re 70 years old, too. Chopper was the definition of persistence – he made sure he finished every last rep. Respect, brother!

Escobar was disappointed at the mileage. He was hoping for at least 5. We don’t know what got the better workout: Mighty Mite’s legs or his mouth. Unfortunately, they don’t have a smartwatch for that. Strawberry was pushing hard, even though he wasn’t feeling 100%. Scratch and Win reminded us all morning long: the workout may suck, but we all have it pretty good.

Thanks to Fredo and Bucky for letting YHC Q. Thanks to Chick Fil-A for the free chicken biscuits when you use the app. FYI, it takes multiple Clemson grads to download the CFA app and use it. Thanks to Scratch and Win for the takeout.

Yes, the Q actually knows where he’s going #recon

Despite the talk of Snowmageddon and CMS schools cancelling classes as soon as they heard about the chance of frozen precipitation, 16 manly men hopped out of the fartsack to a pleasant surprise: temperatures that didn’t make you think your eyelids were going to freeze. It was a balmy 42 degrees when we started. Although Mr. Bean was sporting some nut-hugging tights #wearsomeshortsoverthose and a knit hat with the biggest pom pom at the top of it you’ve ever seen, it was so “warm”, we all thought Pop Tart was going to take his shirt off at some point. Let’s find out if that actually happened:

The Thang

Head directly toward the Murderhorn. Groans ensue. Bean starts talking and heckling the Q (and doesn’t stop for 45 minutes). One the way down, 10 merkins at each lamp-post and 10 at the bottom. Quick COP of IW x 10 IC and 10 merkins IC.

Head up to the pool parking lot for some 3-man grinders. P1 does 5 pull-ups and 10 merkins at the park area. P2 does squats at the base of the parking lot. P3 runs between. Keep switching. Everyone got about 6 rounds of everything so we could get our requisite 30 pull-ups for the January challenge.

Once completed, we took a left on Elmstone, L on Thornhill Club, and a R on Meadow Run to head out to Ballantyne Commons Parkway. Lots of chatter (led by you-know-who) of the Q not having any clue where we were headed. In fact, we were headed toward more pain. L on B’tyne Commons to Stonebriar Dr.

3x up the Stonebriar Dr. hill, with 10 HR merkins at the top and 10 squats at the bottom. #smoker

Mosey east on B’tyne Commons back to Stonecrest. Stop for 10 merkins to catch the six. Head in the south entrance and toward speed bump alley. About 6.5 minutes left. 5 merkins at each speed bump (6 of them) and then jailbreak back to launch for 10 more merkins. 1 minute of plank and we’re done.


The Murderhorn gets a lot of run at the Maul and Rebel Yell, but the Stonebriar hill sucks almost as bad. Wanted to switch it up a bit and take some guys to a place they may never have been before. Even some crafty veterans were mentioning they had never been over there. It’s always good to venture out and find new territory so AO’s don’t get too stale. When you’re Qing, do some recon beforehand and put some thought into it.

Solid work by all this morning. I think Kirby and Arsenal were thinking bad thoughts about me while heading up Stonebriar, but they pushed through the whole time with maximum effort.

Frasier is getting faster. That guy might have a future as a runner. If you’re looking for someone for a BRR team, look him up. With some training, I think he could be a pretty solid piece for some lucky team. After getting smoked last year by Team Waterade, the SOB team might be looking for another guy in hopes of redeeming themselves.

Fredo and Marliln continue to amaze at their, um, “advanced” ages. All kidding aside, YHC hopes he’s that fast and strong after hitting the “respect” age.

Pop Tart kept his shirt on, thankfully. However, he really needs to run more. Looking kinda flabby and slow out there…..

Speaking of flabby, many pax pointed out that the pull-up bars were tilted after several rounds of Fire Hazard doing his pull-ups all on one side. Meanwhile, the Baxter Village New Year’s day race is already starting to slaughter pigs for next year’s meal. They ran out of food this year #Iwonderwhy #foodhealshishamstring

No Show has a significant advantage when it comes to hills. Since his legs are a full 3 feet longer than anyone else’s, the dude can move. The much shorter Tagalong and Teddy were right there with him, though.

Strong work by all, this morning. We covered 3 miles and got in our 30 pull-ups and 200 merkins. Thanks for coming out – enjoy the second workout of the day (chasing the kids around the house).


Keep Gremlin’s (MECA) family in your prayers as they deal with his passing.

Keep ‘Bout Time, his son, Jennings, and their family in your prayers as they deal with his struggle. Never underestimate the power of prayer.

Congrats to Madame Tussauds on his 4th F3 anniversary.

Happy birthday to Kirby (tomorrow)

Bean is bringing beer to his Stonehenge Q on the 27th to celebrate his 50th birthday. Should be a good one.

Everyone drive safe today.

FNG Calls Site Q a Woman

Posted on behalf of Purell:

15 pax (including 1 FNG) squeezed into a school bus filled parking lot ready to jump-start their week with a healthy beat down.

The Thang:

After a brief but substantial disclaimer, YHC decided the only way to counter the 35 degree weather was to limber up and keep moving.
COP – 2 laps around the 1,000 busses with a sprinkling of high knees, butt kickers, and karaoke. SSH x 20 IC, IW x 20 IC, LSS x 10 IC, Windmill x15 IC, Parker Peters x 15 IC, HR Merkin x 5 IC.

Mosey down Woodfox, left on Rounding Run, stopping at Rising Meadow for some peaks and valleys hill work. 5 burpees at the bottom of the hill, run up Rounding Run to the first speed bump at the top of the hill for 10 monkey humpers, continue towards Raintree Ln and run to the bottom for 15 merkins, run to the top at Raintree Ln for 20 mountain climbers/leg. Plank while waiting on the 6, then 20 LBCs IC. Rinse and repeat in reverse direction starting with burpees again and ending at Rising Meadow. Plank til 6 has arrived and 20 Dolly IC. Repeat this loop one more time with 20x Flutters IC and much to the pax chagrin, 10 Cumberland County Viaducts/each side.

Mosey back towards camp stopping once to recover the 6 and get 20 counts of Freddie Mercury in.

Mosey to the rock pile, grab a partner and a lifting rock to work on the beach body. Only 6 months til bikini season.
Round 1 – P1 runs to bleachers for 15 incline merkins and run back, P2 does overhead press, flapjack.
Round 2 – P1 runs to bleachers for 15 dips and back , P2 has tri extensions and curls, flapjack.

Done. COT.


Pleasantly surprised when I pulled in the lot at my usual 90 seconds before kickoff to see so many PAX, especially given the cold temps. We had one FNG (Windex) out today courtesy of Horsehead. Somehow when coming up with the FNG’s name, we got on the topic of Greek meanings and Windex quickly pointed out that Goonie means woman in Greek. So yes, FNG called the site Q a woman… very solid first post, welcome aboard and hope to see you often. FIA will love you Goonie.

Everyone was getting after it today, pushing hard from start to finish. BaseCamp is always such a great group of guys working their tails off while encouraging one another. As YHC is still relatively new to the F3 Nation, it is an honor to be asked to lead by Drano and Goonie, and an even bigger honor that you all followed. Looking forward to seeing you all in the gloom again soon!


Holiday party – Dec 8, apparently the same day as Star Wars so no nerds will be attending the party
Let them soar 5k @ Christ Covenant Church, Sat Nov 4
Pancakes and Beer 5K @ OMB, benefits MedAssist, Sat Nov 4

“Simple” does not mean “easy”

15 posted on a perfect morning for this week’s version of Rebel Yell (just waiting for some liberals to catch wind of this name and get offended….. it’s only a matter of time). Strong, veteran crew showed up this morning. Fredo came in hot around 5:30:45. We waited a bit for him because we wouldn’t want him to miss out on Ms. ‘Horn. Disclaimer given. Pax ready to get after it. Here’s what went down:

The Thang

Mosey across Elm and down our favorite little incline. To the bottom for COP: IW x 15 IC, MC x 10 IC, LSS x 10 IC. Doc immediately got on YHC for LSS form. Too much of that causes tendinitis to flare up. If YHC was a goat or another mammal, it wouldn’t be an issue since Doc was there. Just needed a little warm up for our little quickie with the Murderhorn #segmenthunting. One time, AYG to the top.

Mosey back across Elm to the fountains by Chipotle (the restaurant, not the pax). Partner up for a simple workout: as a team, do:

100 Burpees
200 CDD’s
300 Step-ups
400 Merkins
500 Heels to Heaven

Call it at 6:12 to mosey back to launch. Done.


YHC was thrilled when McGee rolled in, as this workout was inspired by a BB I read from one of his workouts within the past few months. I vowed to do something similar once I got done with the BRR buffoonery. I couldn’t find is BB for the exact exercises, so I went with something I felt was doable but would smoke the Pax. This was an ultimate you vs. you workout. You could go balls out if you want, or you could dog it if you wanted to. The partner aspect keeps some accountability, as well as some encouragement. It’s a smoker, though. No one finished, as far as YHC knows. The Burpees and CDD’s went a little faster than YHC thought they would, but the pace really started slowing at the step-ups. As the great San Diegon philosopher Ron Burgundy once eloquently stated: things escalated quickly. This Weinke will be brought out again, that’s a promise.

YHC hadn’t gotten a chance to segment-hunt the Murderhorn in a while, so I wanted to see the effects of BRR training. In short – it works. PR. After running BRR, the Murderhorn isn’t so bad.

Great group this morning. Everyone was getting after it. YHC didn’t see anyone resting or dogging it. Just good, hard work. Not too much modification either. Tuna was, however, complaining that there wasn’t enough running. He’s looking for a BRR team for 2018. I hope all you men feel better for posting this morning.

Thanks to Heartbreaker and Strawberry for the chance to lead. If you haven’t ever Q’d at Rebel Yell, let them know and get on the schedule.


Gut Check after Rebel Yell on Thursdays. Strawberry and FMB are coming up with some great topics to discuss.

COTS once a month on a Sunday. See Strawberry if interested.

Some other guys said some stuff that I can’t remember. Gotta run to a meeting – sound off in comments with other important stuff. Talking about how much FC’s arse smells does not fall under the category of “important stuff.”

Goonie out.

“Unsavory” was an appropriate description

Intensity: the quality of being intense

High intensity: a heightened level of being intense

Well, shit.  Google dictionary was no help on this one.  Rock Zero is supposed to be a “high intensity” workout.  What the hell does that mean?  Flipper just told me to make everyone hurt and if they hated me afterwards, I did my job.  Done.

The Thang:

Mosey out of Calvary across Rea to the library parking lot.  Avoid the j@ck@$$ going about 60 mph down Rea at 7:00 in the morning.  Circle up for a quick COP of stuff I don’t remember.  What YHC DOES remember is Gummy being so weak he had to modify the SSH.

Mosey out the lot up to Rea and 51, hang a right on 51 and another right on Cary Ridge.  Left on Coburn to the junction of Coburn and Cabell View Ct.  Instead of a Triple Nickel on this half-pipe, we’re just going to do three rounds for time’s sake (best decision ever).  Run down Coburn and back up until you hit Browne’s Pond.  10 HR merkins at the top by Cabell View, 10 merkins at the top at Brownes Pond, and every time you hit the bottom, do an ascending burpee count (1 the first time, 2 the second, so on).  This was, as Flipper described it, “unsavory.”

Once done, head back to to the library the same route we came, with several stops for the Q to catch his breath for Mary (you know, gotta work the core).

Head back into the library parking lot for the requisite partner work. Start with 10 partner derkins each. Wheelbarrow to the next street lamp. 30 prairie-fire Mary (10 left, 10 middle, 10 right), flapjack on the wheelbarrow back.

Finish off with a little Paula Abdul: bear crawl two parking space, do a merkin. Back up one space, repeat. Do that until the end of the lot. Again – “unsavory.”

Mosey back to launch. At this point, we had done so many Mary exercises that I was just making stuff up. We did about 2 or 3 more, threw in a bit of Protractor to waste time, and we were done about 30 seconds early. YHC was spent.


Coburn hills after Woodfox repeats on Friday at Mountain Goat was a terrible, terrible call. YHC’s legs were dead after this one. A lot of strong performances out there. Checkpoint is just a flat-out beast. He was way out in front on the half-pipe (REALLY far in front of Flipper). T-Claps to Flipper for running a 5k prior to this workout, despite YHC’s warning not to. Marge, despite his questionable form on merkins Squats Everything, was near the front and looking strong. Maybe Hydra is a real workout after all? Great job by Pro, as well, who got the double dose of Goonie and hills on Friday and Saturday. YHC knows how he feels.

Everyone was pushing hard. Lots of groans during the Paula Abdul, as well.

Thanks to Flipper for the opportunity to Q. Had never Qed a workout at Calvary before, and I felt like I only scratched the surface of all there is to do. Great AO (no way in hell we were going anywhere near North Face).


DV and Anvil converging on Wednesday. Hops speaking after on his “Make Boot Camps Great Again” tour (someone is a little salty at boot camps that actually have running and movement).