Author Archive Hair Band

Bells and bands… Hair Bands

The #Shovelflag was securely planted and 0530 was on the clock so let’s go!
Hairband mile to warm up


SSH x 20 IC
IW x 20 IC
Low Slow Squat x 15 IC
Peter Parker x 10 IC
Parker Peter x 10 IC

The Thang (with Hair Band friendly tunes)

Partner up, P1 does called exercise and P2 moves, then flapjack…

Partner 1 – upright row
Partner 2 – run Hairband Mile

Partner 1 – goblet squat
Partner 2 – run HB Mile

Partner 1 – OH press
Partner 2 – waiter carry to end of lot and back

Partner 1 – thruster
Partner 2 – waiter carry to end of lot and back

Tabata time! (30 secs on 10 secs off)


1) snatch right
2) snatch left
3) Clean and press right
4) Clean and press left
5) OH press


1) t bag squat
2) good mornings
3) lunge right
4) lunge left
5) jump squat (no bell because that would be an even dumber idea than what we usually do)


1) curls
2) tricep extension
3) Clean right
4) Clean left
5) swings

Suicides with swings 5, 10, 15,  to the arrows in the parking lot


some other things I can’t remember


Ye Olde Moleskin

Strong work by everyone out there, keep reaching out to those around you and let’s get some FNGs into the mix!
Remember Gypsy is still needing PAX on 11/10 for Speed For Need so reach out if you are available. I believe it is right in Matthews so it’s close by!

Always and honor to lead,

Hair Band

Thrive Challenge is back!

This is always a different F3 workout, no cadence, no COP, no Mary. This is you vs you to set a (new) baseline to compare back to at a future challenge.

It goes like this…
Perform exercise 1 using whatever time you need to still have the best form you can muster. Once complete you will run, walk or crawl a predefined lap around the perimeter of the parking lot which is about 1/3 of a mile.
Get back and complete exercise 2, do lap, etc.

Get through as much as you can until time is called. If you cheat or cut corners you are only hurting yourself and your baseline. I don’t care if it takes the whole time to get through one or two things, that will be the baseline you will work towards crushing the next time. For example, bend those elbows on a merkin, at the same time do the full rep, don’t race and “bounce” the merkins, etc.

Here is the list:
Mountain Climbers – 100 (count each leg as one)
Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)
Merkins – 100 (25 wide, 25 regular, 25 narrow (elbows close also called “perfect Merkin”), 25 diamond)
Burpees – 50
Carolina Dry Docks – 100
LBCs – 100
Jump Squats – 100
Dollies – 200
Squats – 100
Rock Hoppers – 100
Russian Twists (American Hammer) – 100
Burpees – 100
Burpees – 200

This is always tough, as a challenge should be, and I believe this is the first one we have done in the warm humid #Gloom of summer and this group of PAX did a great job!

Here are the results for each guy (prior results in italics if available):

Shepherd- 20 Dollies – 2/3 lap after dolly
Hair Band- 3/4 lap after LBCs – finished jump squats
Woody 1/2 lap after jump squats
The Wall – Started lap after CDDs
Spielberg – 1/2 lap after LBCs with modifications
Bernanke – 65 Dollies
Full House – 30 Dollies
Tesla – lap after burpees
Kili – 1/2 lap after LBCs with burpee modification
Lumberjack – 1/4 lap after squats

Awesome work guys!


I am trying to get more efficient in using our time etc. and one thing I did today was make sure we start at the same time, no false starts by anyone… or someone in particular. Today we had a minute or 2 in the beginning that I think we can gain back next time around after instructions so you will have that on your side in the future which will be helpful.

Now that the challenge is done you know what to work towards. This beatdown sucks, I know because I was told multiple times that I was hated today. As men we like a challenge and we like to see progression in what we work on so bring your hate, the reward will show in your hard work as we do this the next time and you go past today’s stopping point.

Always an honor to lead, push… and be pushed with this group of guys, AYE!

Hair Band

Remembering ORW

Operation Red Wings, it is the story where the movie Lone Survivor came from. The anniversary was on June 28th but due to the way the schedule worked out, today was the day we honored those that were lost.

The call went out for everyone to bring a ruck/backpack with some kind of weight in it. Not being sure who would bring them I planned for the worst and hoped for the best.

I got there early to set out the stations and along with them, printed out info sheets on some of the 19 that were lost that day as part of ORW.

To my happy surprise we had a ruck for everyone, some with ruck plates, some with bricks etc. Very quick disclaimer since we had all regulars and into…


A quick #HairBandMile
20 Side Straddle Hops In Cadence
20 Imperial Walkers IC

The Thang

I went into a quick history of ORW/Lone Survivor and explained that to honor those lost we will ruck the entire workout (modify as needed of course). Special Forces can often have about 70lbs that they carry as part of missions so while we won’t carry that much we will all be carrying extra weight. Also a strong theme in the military, Lone Survivor and F3 is no man left behind, it’s a brother hood so we will partner up and the partners stay together the entire time.

At each station I left an info sheet about some of those lost that day. You are to take 30 seconds or so to read that before beginning the exercise to appreciate and remember those that sacrificed everything.
Everyone RUCK UP! The stations were:

  • Quick ruck “shuffle” out to the track and back (.10 mile) , you are the timer.
  • 15 Supine Pull ups/ 15 squats (w/ ruck on of course) continue alternating until the track ruckers are back
  • “Sandbag Mile” with ruck on, pick up the sandbag, squat, throw it, walk up to it and repeato about 25 yards out and back
  • Merkins w/ ruck
  • Kettlebell bear crawl w/ruck about 30 yards out and back

We rotated through this for about 35 minutes

Flutter press w/ ruck
Back Scratchers


Ye Olde Moleskine

I was happy to see most brought a ruck and since a couple of us had extra everyone was good to go. Most of us had ruckplates, bricks etc. but the creativity award goes to Woody who had a ruck full of bullet casings! #TClaps

Smaller group today but once we get going numbers don’t matter and it was great to have The Late Show back out in the Gloom! #Kotters

Wearing the ruck really changes up the workout and most would probably agree but I thought it would be a good change of pace and for an great reason. Always an honor to lead, and we need more Qs so step up and take the lead, we need you!

Here are the names of the 19 lost during ORW June 28th 2005:

Navy SEALs

SEAL Delivery Vehicle Team 1, Pearl Harbor, Hawaii.

  • Lt. (SEAL) Michael P. Murphy, 29, of Patchogue, N.Y.
  • Sonar Technician (Surface) 2nd Class (SEAL) Matthew G. Axelson, 29, of Cupertino, Calif.
  • Machinist Mate 2nd Class (SEAL) Eric S. Patton, 22, of Boulder City, Nev.
  • Senior Chief Information Systems Technician (SEAL) Daniel R. Healy, 36, of Exeter, N.H.
  • Quartermaster 2nd Class (SEAL) James Suh, 28, of Deerfield Beach, Fla.

SEAL Delivery Vehicle Team 2, Virginia Beach, Va.

  • Gunner’s Mate 2nd Class (SEAL) Danny P. Dietz, 25, of Littleton, Colo.

SEAL Team 10, Virginia Beach, Va.

  • Chief Fire Controlman (SEAL) Jacques J. Fontan, 36, of New Orleans, La.
  • Lt. Cmdr. (SEAL) Erik S. Kristensen, 33, of San Diego, Calif.
  • Electronics Technician 1st Class (SEAL) Jeffery A. Lucas, 33, of Corbett, Ore.
  • Lt. (SEAL) Michael M. McGreevy Jr., 30, of Portville, N.Y.
  • Hospital Corpsman 1st Class (SEAL) Jeffrey S. Taylor, 30, of Midway, W.Va.

Army Night Stalkers

3rd Battalion, 160th Special Operations Aviation Regiment (Airborne), Hunter Army Air Field, Ga.

  • Staff Sgt. Shamus O. Goare, 29, of Danville, Ohio.
  • Chief Warrant Officer Corey J. Goodnature, 35, of Clarks Grove, Minn.
  • Sgt. Kip A. Jacoby, 21, of Pompano Beach, Fla.
  • Sgt. 1st Class Marcus V. Muralles, 33, of Shelbyville, Ind.
  • Maj. Stephen C. Reich, 34, of Washington Depot, Conn.
  • Sgt. 1st Class Michael L. Russell, 31, of Stafford, Va.
  • Chief Warrant Officer Chris J. Scherkenbach, 40, of Jacksonville, Fla.

HQ Company, 160th Special Operations Aviation Regiment (Airborne), Fort Campbell, Ky.

  • Master Sgt. James W. Ponder III, 36, of Franklin, Tenn.


Beach ready

With me going to the beach next week and I am sure others will follow as we head into summer we needed a good all around beatdown to get #Swole and impress the M. here is how it went…

Lets mosey for a quick #HairbandMile

SSH x 25
IW x 25
Little arm circles 10 forward, 10 backwards
big arm circles 10 forward, 10 backwards
Low Slow Squat x 15

Grab the bells and head to the curb closest to the school


  • 4 snatch R / 4 snatch L, Run to parking lot line and back
  • 8 snatch R / 8 snatch L, Run to curb and back
  • 12 snatch L / 12 snatch L, Run to sidewalk at top of hill and back
  • Reps were 5/10/15 for KBs < 35 lbs


  • 4 high pull R / 4 high pull L, Run to parking lot line and back
  • 8 high pull R / 8 high pull L, Run to curb and back
  • 12 high pull L / 12 high pull L, Run to sidewalk at top of hill and back
  • Reps were 5/10/15 for KBs < 35 lbs


  • 8 Dolly with KB Press, Run to parking lot line and back
  • 16 Dolly with KB Press, Run to curb and back
  • 24 Dolly with KB Press, Run to sidewalk at top of hill and back
  • Reps were 10/20/30 for KBs < 35 lbs


  • 4 clean R / 4 clean L, Run to parking lot line and back
  • 8 clean R / 8 clean L, Run to curb and back
  • 12 clean L / 12 clean L, Run to sidewalk at top of hill and back
  • Reps were 5/10/15 for KBs < 35 lbs


  • 8 curls, Run to parking lot line and back
  • 16 curls, Run to curb and back
  • 24 curls, Run to sidewalk at top of hill and back
  • Reps were 10/20/30 for KBs < 35 lbs


  • 8 tricep extensions, Run to parking lot line and back
  • 16 tricep extensions, Run to curb and back
  • 24 tricep extension, Run to sidewalk at top of hill and back
  • Reps were 10/20/30 for KBs < 35 lbs


Flutters x 25
Rosalita x 20
Backscratchers x 20


This is a tweaked/recycled version of an old Tiger Rag Q at Skunkworks, it was a solid beatdown and not much mileage but around 1.5 miles with the running we did do.

Great to see Playoffs back at it after an extended break due to job change etc.

Great work by all out there, and while we do bust chops at any workout, when I talk about form at Overdrive it is out of concern for safety. Gear is a different beast and I don’t want anyone getting hurt out there. If we need to do another KB 101 type thing we will.

Always an honor to lead, AYE!

Hair Band

The Angel is here

For about 3 weeks now Bernanke in his old age has mistakenly preblasted I was on Q at Thrive. Well, his wish finally came true… of course he didn’t show up to experience the satisfaction of said Q.

Oh well, lets mosey! A quick #HairbandMile to get the blood flowing ending in a different spot than usual for COP just to be different.

Side Straddle Hops X 25
Imperial Walkers X 25
Low Slow Squats X 20

Some random #Mumblechatter was in there, a few short jokes I think but they probably went over my head. #OwnIt

Lets mosey!


Grouped up at the road with instructions… You know the Beast, run stopping at 6 stations, 6 reps of called exercise at each stop then run back to the starting point and regroup.

Well,The Bible says 7 is the perfect number so we will use the trees as markers and there are 7 of them ahead of us and 7 reps at each. Beast? No, Angel… or Angel of death?

Here are the exercises for the Angel:

  • Merkins
  • Monkey Humpers – while it is still dark
  • Squats
  • Jump Squats – #Crowdpleaser after squats
  • WWII Sit ups
  • Rockhoppers
  • Burpees (Start at 1 and add a rep at each stop)

Mosey over to the picnic tables for:
20 step ups (20 times off the ground)
15 Carolina Dry Docks
Run to Carolina Courts building and back

Repeato until time called.

Roughly 2MOM:

Flutter x 25
Rosalita x 20ish
Maybe something else I can’t remember a the moment.


Ye Olde Moleskine:

As we were waiting for the PAX to assemble I see an oddly familiar red car pull in… That looks like… Nah… Wait, it is Jabberwocky! #Tclaps for branching back out to add another post to your week!

During the Angel after the first round we regrouped doing LBCs while waiting on the six, thanks for the call out by Gypsy that we may be there for a while so I called an audible for us to run and pick up the six. We did the same for the second round, after that it was deemed we were all close enough and nobody would get lost so just move on to the next round as you get done.

Overall we were close to 2.5 miles which for one of my Qs is rare and surprised many PAX. #KeepThemGuessing
And Thurston correctly pointed out I had us hit basically every body part, summer is coming we need to impress our wives. #BeachBody

Solid work by all, guys pushed themselves and modifications made where needed. The growth continues when you come back and don’t need to modify like you did the last time and with this group the encouragement is always there to be better. #AlwaysPushedAlwaysPushing

A little PSA as we head into Summer, stay hydrated! It is really important and easier if you just make it a daily thing not just before a workout.

Thanks for the opportunity to lead, always an honor!

Hair Band


Pre-blast for “Operation Supply Line” #3rdF

My 2.0 “Bellyflop” is doing a National Honor Society project for school and he wanted to help our F3 brother “Donut Hole” who is getting ready to deploy with his Army unit. We will be collecting supply items to ship to him and his unit for the deployment.

We are hoping to do more than one shipment, the first while he is still in the states and the second once we have an address overseas.

I plan on shipping the first round the week of 5/14 to the base he is stationed at in the states.
So if you would like to donate you can get things to myself by Sunday 5/13.

Either meet up with me at an AO, message me on Slack/Twitter/Facebook to meet up, or I am on Q at #F3Outland on Saturday 5/12.

Alternately if you post to a workout with Glass Joe or Madison they can also take the items and pass them on to me. (Thanks guys!)

So what are we collecting?
These are some requested items:

  • Letters or notecards of support/prayer
  • Packages of trail Mix (Individual packages)
  • crackers (Individual packages)
  • Fruit snacks
  • Water enhancers like Mio/Propel etc.
  • Toothbrushes/toothpaste
  • Baby wipes (no babies involved, this is due to the desert heat they will deal with and hygiene)
  • If you would like to donate some money to help with shipping (or for us to get items that may not have been donated) that would be helpful also.

Anything helps and if nothing else say a prayer for the safety of our brother and his unit and comfort for their family during the deployment.



Hair Band

Not 0.0 but close enough

I promised a low mileage beatdown to get some recently MIA PAX out of the #fartsack, it didn’t work. With mostly healthy guysgu added some minor movement and we got #swole anyway.

#HairbandMile then circle up

SSH x 20
IWx 20
Low slow squat x 20

Let’s go grab the bells and circle back up for The Thang!

Ladder up:

20 swings
20 swings + 20 Clean & press (10 per arm)
20 swings + 20 clean & press + 20 snatches (10 per arm)

Time for some active recovery, get your bell in waiter position when getting tired drop to rack then when tired drop to suitcase, switch arms and do it again around the parking lot.

Next ladder:

20 swings
20 swings + 10 curls
20 swings + 10 curls + 20 Tricep extensions



10 swings
10 swings + 20 halos (10 each direction)
10 swings + 20 halos + 20 high Pulls

Ok Partner up

P1 farmer carry to end of lot and back, P2 flutter press until P1 returns then flapjack

Next round

P1 farmer carry
P2 Bulldogs (skull crusher to Louganis) until P1 returns then flapjack

6 Minutes of Mary



Ok so to be honest it was a long crazy weekend and I should have done this BB on Friday when everything was fresh in my head. So this is all true in my head and is as close as I can remember, maybe a few tweaks but her if you were there your body reminded you the next day we worked hard.
This was a tough kb beatdown and everyone did an awesome job. Guys modified as needed but there was no laziness, everyone pushed themselves and that is what it’s all about, work hard but know your body and be smart.

We need Is so get signed up!
Always an honor to lead, Aye!
Hair Band

Outland Mosey Marathon

The Thang:
-Mosey to the little track area past the tennis courts.
– COP:  – IW (X20 IC)
             – LSS (X20 IC)
             – Merkins (X10 IC)
             – SSH (X20 IC)
– Mosey to the bus lot; 5 Burpees, then Cheese Weave, Plank it up, 5 more Burpees.
– IR to Elementary School back parking lot; Starfish workout:
              – Squats in center (X20)
              – LBCs in corner 1 (X20)
              – Jump squats in corner 2 (X20)
              – Merkins in corner 3 (X20)
              – MCs in corner 4 (X20)
– Mosey over to side street; partner up – P1 run to Rogers Rd and back, P2 do Dying Cockroaches until P1 returns.  (Flapjack)
– Mosey back to parking lot; Starfish revival!  (replace Jump squats with Dollies)
– Mosey over to AO back street; say “Goodbye!” to Smokey!  10 Count while we regroup.
– Lunge walk toward Middle School bus lot; break for 5 Burpees.
– Karaoke R, then L; break for 5 more Burpees.
– Mosey to Middle School wall; Peoples’ Chair with APs (X50), 5 Burpees, PC with APs (X100), and 5 more Burpees; BTTW time contest (Prize goes to Christmas for his endurance!)
– Mosey back to front parking lot for 5 MOM (OY6):
                – Dollies (X20 IC)
                – LBCs (X20 IC)
                – Freddy Mercury (X20 IC)
                – Rosalitas (X20 IC)
                – Recover and 1 minute left for some stretching.
COT; Thanks to HB for taking us out!
Moleskine:  You know it’s a successful workout when as the Q you start receiving the Hate chatter by the end about too much Mosey and Burpees not being a cool down exercise.  (Thanks much, HB!)  Also, confirmation of a tough Overdrive workout the day before, as HB and I both were whining all through the workout about being sore from yesterday!  (No cheese was served with the whine!)
Two and a half for 2nd F, at McD’s (Dr. Thunder went through the Drive-Thru).  Then, Bullwinkle shows up for 2nd F only.  Better late than never!  Huh?  – YHC, Shepherd.

Outland Convergence Announcement/Preblast

#F3Outland is converging to #F3TippingPoint Saturday.

Pre-run at 6, main thang at 7

Get rid of Shake-n-Bake at 8 (also known as helping him move). If you have time help would be appreciated!

#F3TippingPoint is located at Belk-Tonawanda Park across from Farmer’s Market in Monroe.


Four Corner Disaster

0530 struck and and we were off…

Mosey down and across the street to the new town hall, no FNGs so the disclaimer was given on the journey.

Burpees while we wait for the 6… just because.
SSH x 20
Imperial Walkers x 20
Low Slow Squats x 15

The Thang… it’s been a few days so there are some #truthnuggets thrown in.

4 corners, do called exercise/reps at each corner #LarryBirds run back and finish with the 6 to get some extra work in.

Round 1: Jump Squats at each corner, start with 5 and ladder up by 5. So that is 5, 10, 15, 20 for the non mathletes
Repeato but no ladder, 10 Jump Squats at each corner.

Next round: Hand Release Merkins, 10 at each corner

Next: LBCs 10, 20, 30 40
Repeato 20 at each corner

Next: Carolina Dry Docks 20 at each corner

Lets mosey! Wait, lung walk from the square to the road then mosey, CAR! Look both ways before crossing the road kids!

6 Minutes Of Mary

Flutter x about 40
Rosalita x 25
Back Scratcher x 25
Pretzel Crunch 10 oyo each side
Superman Banana just to make sure we were nice and wet before getting back in our cars.


Ye Olde Moleskin

A month or so ago I took a choose your form of the destructor poll and the Thrive Challenge won with 4 corner disaster came in a close 2nd so that was on tap for today. It’s been a few days so there is a good chance I made up some or all of the rep numbers above. #Old

I went to bed wondering if we were really going to get the storms #Cantore was going on about and waking up multiple times to the storms wondering if I would need to cancel for lightning was frustrating. My alarm sounded, the storms had passed and I was tired but it was time to embrace the suck and get out there. While we were missing a bunch of regulars who obviously lost to the #fartsack We had a solid enough crowd who would feel good knowing they took the #DRP and chose the harder thing.

Great work by everyone, I think that size of 4 corners was perfect to push people and by having the guys that finish first go back to the six and finish with them it pushed them the extra amount they needed while keeping everyone together.  The storms made for a major lack of sleep and while we missed the rain we all we thrown in the water enough to make it look like we were in the heart of the storm. #YouAreWelcome

Lots of #mumblechatter as usual with this group which always keeps things lively.

Always an honor to lead,

Hair Band