Author Archive High Tide

How’d I get gravel in my hair??

9 pax assembled for Gear Day at Death Valley, finding we had more stations (and kettlebells) than pax.  Could so few employ so much?

The Thang

  • T-1: quick tour/demo of the stations
  • T-0: basic disclaimer for this group of veterans

COP – aka brief warmup

  • SSH – 20 IC
  • Prying Squats – 3 IC
  • IW – 20 IC

Station Work:

The Sled is the timer station to rotate.  Pax rotate onto the sled in order, returning to their station rotation after the sled.

  1. Sled – filled with various kettlebells (which got a lot of paint scrubbed off, by the way), most of which were smaller bells in the 35# range, until we dropped in Icky’s 55#, which helped greatly.  Total weight = unknown, but likely more than Header and a bit less that Puddin’.
  2. Waiter Carry – 28kg
  3. Bottoms Up Press – 14kg
  4. Swings – 28kg – pax choice: two handed, one handed, or alternating
  5. One Arm Press – pax choice of 16 or 20kg
  6. Slosh Pipe – about 8 feet long, ~35#, slightly overfilled as it didn’t slosh enough.  #cobains
  7. Pullups – scratch that.  No place for pullups at DV.
  8. Merkins – #staple
  9. Farmer Carry – 2 x 32kg
  10. Goblet Squat – 36kg
  11. Lawnmower Rows – 24kg
  12. Snatches – 20kg
  13. Sandbag – 70# – pax choice on how to employ
  14. Jump Rope
  15. Cleans – 24kg


  • Situps – IC
  • Rosalita – IC

Fini.  Well, not really.  Collect all the station gear and consolidate at YHC’s Jeep.  #lowrider


No announcements.

Take-out by Tulip.

Buff Moleskine:

Thanks, Dollywood, for the invitation to Q today and the request for a Gear Day.  Those are always fun and provide variety to our usual mix.

Everyone got about 2 full circuits completed and 4 trips on the sled (at least that’s what YHC got and we stayed together pretty well), and a lot of work was put in.  Mumblechatter was pretty low, as we were both spread out some and focused on pushing metal when on and recovering when off.

We could have, perhaps, used a few more bells on some of the stations; however, that is kind of a pro/con.  Pro in that the pax would’ve had more options, but a Con in that the pax would’ve had more options.  Instead, pax creatively modified as needed or otherwise buckled down and got it done.  The sled being a good example: watching Header or Smokey drag it through the wet grass and dirt patch (which really put the brakes on your momentum) versus watching Puddin’ Pop pull it like his little red wagon, that was yellow and had no wheels.

Good times.

And, the backblast title comes from the fact that YHC found gravel in his hair when showering.  Where’d that come from?  Anywho…


Gear Preview Day

7 pax assembled at Ye Olde Providence Elementary School for the monthly gear day.  Usually, this means kettlebells, but today, it included a few non-bell implements.  Warning:  swole DOMS may occur.


The Thang:


  • SSH (not sure why these were called; just slipped out before YHC could stop them)
  • Low Slow Squats
  • IM

Enough of that.  Pick up the pax-supplied bells, and let’s mosey.

Well, look-ey here.  On the far side of the school, the basketball court is covered with bells, pipes, sleds…

Circuit Work:

  1. Sled – wheels & handles removed from a wheelbarrow, chained to a shoulder harness, and filled with kettlebells.
  2. Waiter Carry – 28kg bell
  3. Bottoms-up Press – various sizes 20-40#, #humbling
  4. Alternating Swing – 28 kg bell
  5. One-Arm Press – various sizes, 16-24kg
  6. Slosh Pipe – 4″ pipe, 8′ long, ~35# of water
  7. Farmer Carry – 2 x 32kg (2×70#)
  8. Pull-ups
  9. Goblet Squat – 36kg, 32kg
  10. Lawnmower – 24kg, 20kg
  11. Snatches – 24kg, 20kg
  12. Sandbag – 70#
  13. Jump Rope
  14. Cleans – double 24kg, single 24kg, 20kg
  15. Grass-burners – SkiBobs converted to GrassBobs

kg-lb conversion:

  • 16kg = 35lb
  • 20kg = 44lb
  • 24kg = 53lb
  • 28kg = 62lb
  • 32kg = 70lb
  • 36kg = 79lb

Sled is the timer.  (since there are more stations than pax, “next man up” rotates to sled to keep time and rotations for the pax.)  Optional, use grass-burner as timer.  Or both.  #masochists

Modify as needed as the pax rotate through the various stations.

Time.  Done.


Naked Moleskine:

Great effort by everyone today and some good #mumblechatter along the way as well, which is a big reason why we post here vs at the #fern.

YHC had been looking to do a gear day (i.e. more than kettlebells) for some time.  Constanza, who missed today due to an alarm clock fail, asked YHC to Q today, while Dollywood asked YHC to Q gear at Death Valley on 7/11.  Hmm…that’s just too convenient.  So, Ascent pax got a preview (and an extra 15 minutes) of the fun planned for Death Valley.

Thanks to Voodoo for arriving early to help YHC setup the circuit.  And, thanks to the pax for their flexibility as we tried out using a timer instead of the sled as timer and tried a couple of musical playlists.

All in all, iron was sharpened…and the paint was scrubbed off the bottom of the wheelbarrow.  #brokenin


Plan B – Smoke the Q

9 pax for a sweaty smoker (for the Q at least).  YHC had originally planned a quite different workout; however, upon returning from a DR Q and reviewing the Meathead backblast from last week, it was discovered there was too much similarity.  Can’t have the same ole, same ole each week, so a new #weinke was in order.  Here’s what Plan B looked like:

The Thang

Brief Disclaimer for the veteran pax (no FNGs)


  • Alternating swings – 10 IC
  • Imperial walker – 15 IC
  • Alternating swings – 10 IC
  • Merkins – 10 IC
  • Alternating swings – 10IC
  • Prying squats – 3 variations (#perpetualcrowdpleaser)
  • Alternating swings – 10 IC
  • Halos – 10 OYO (5 each direction)
  • Alternating swings – 10 IC

Partner Doubles – I

  • Partner up with like-sized bells
  • Ladder up 1 to 5
  • Double Cleans
  • Double Front Squats
  • P1 works; P2 recovers; then flapjack up the ladder
  • After reaching 5 reps, repeato

Waiter carry to playground via the long route – #activerecovery

Playground Ladder

  • Ladder up 1 to 5
  • Pullups
  • One-arm presses (L+R)
  • After reaching 5 reps, repeato
  • If you finish first &/or your name is Rachel, do another set.  #LarryBird

Suitcase carry back to parking lot via the direct route (extra credit for Voodoo’s waiter carry)

Partner Doubles II

  • Ladder up by two’s – 2 to 10
  • Double swings
  • Merkins (with minimal reps, ensure full range of motion)
  • P1 works; P2 recovers; flapjack up the ladder
  • After reaching 10, repeato
  • After second trip up the ladder, one more set of pax choice of reps


  • Reverse Plank (#inactiverecovery)




  1. The Area 51 shirt preorder ends at Midnight today!
    1. Neon reflective shirts –
    2. Traditional black shirts –
  2. Memorial Day Weekend convergence – Saturday, Rock Zero
  3. Memorial Day – Monday – South Park – workout + 5k + extra mile


Take-out by Young Love


Quivering Moleskinne:

Typing this at 1500 (3:00 pm), YHC is still weak from the workout.  Perhaps it was the pre-run, which went well, or maybe it was the heat/humidity, or maybe just an overly optimistic selection of bell size.  Whatever it was, it smoked YHC.  DOMS is expected…especially from the squats.

Plan A was a 30/30 for 30, but you all did something similar last week.  So, despite a solo heavy day Monday, Plan B was for moderate reps to allow for heavier weights, with the option to use lighter weights and focus on form & time under tension.  Either way, it’s your choice.

The musical accompaniment was awesome!  Actually, I have no idea, as I was too deep in the pain cave to really notice, other than during the active recovery portions when carrying the bells to and from the playground.  There were no comments, so either no one else noticed it either, or it was just meh – neither good nor bad but not worthy of mention.

Strong work all around, from what I could tell.

  • Hoover rucked it, per usual, replacing the body weight he has dropped with weight in a back pack.
  • Stone Cold brought the gun show, along with a shiny new truck, after too long an absence at Meathead.
  • Rachel, Tulip, & Young Love were on the farther side of the circle, so it was hard to keep an eye on them.  I’ll give them the benefit of the doubt, as the only trouble they gave was that I had to keep giving Rachel extra work.  #idlehands
  • Blazing Saddles, also repping the guns, and Turkey Leg partnered and quietly went about business.
  • Voodoo sported double 24’s (53’s) for most of the workout – strong work – while still managing to offer pressing tips to TL and cueing YHC on squat posture in the later rounds.  Thanks, brother.

Thanks for posting today, suffering through it together, sharpening & encouraging one another, and for making this the best site to Q and post.  Aye!

The Process

13 pax posted in the humidity (including 3 of questionable cognitive ability based on their choice to pre-run), eager to pack 60 minutes of #weinke into 45 minutes of #downpainment.

No FNGs but a heart-felt Disclaimer was given, nonetheless.

The Process Thang


  • Mosey to bus lot
  • SSH – 15 IC
  • Merkins – 10 IC
  • IW – 15 IC
  • Mtn Climbers – 10 IC
  • Sister Mary Catherine – 10 IC – #crowdpleaser

Mosey to track

Stealth 1/2 Murph:

  • 5 pullups
  • 10 merkins
  • 15 squats
  • 2 sets + Jog a lap (1/6th mile)
  • Repeato 5x total
  • One more lap

Mosey to First Baptist “incline”


  • Squat jumps (or jump squats) at top
  • Plank jacks at bottom
  • Pax choice for early finishers

Parking Lot reps:

  • Lunge walk to 2nd light; LBJ (little baby jog) back
  • Backpedal (DB run) to 2nd light; LBJ back
  • Karaoke – L; LBJ back
  • Karaoke – R; LBJ back
  • Lunge walk; LBJ back (cut out due to time constraints)
  • Sprint; gather and mosey to launch lot


  • Flutter -15 IC

Time – Done



  1. Area 51 Gear Order – available thru May 24 only!
    1. Neon reflective shirts –
    2. Black shirts –
  2. Speed for Need at Patriot 5k – workout, 5k, extra mile – F32018 discount code
  3. Speed for Need – June 2nd for chariott pushers – Lake Norman area – Exit 54 is contact
  4. Gypsy post in VA Beach this weekend – ride down on Friday, post, and come back – contact Gypsy

Sweaty Moleskinne:

Wow.  Great group this morning with a lot of effort and great 2nd F.  YHC hadn’t been to Peak in, probably, two years (due to its conflict with Meathead), so it was great to be back.

For those of you whom posted at Ascent this weekend (Geraldo), the workout was pretty familiar – shortened the running by 1/2 mile and cut out some Mary to fit the time allotted.  Most of the pain was retained.

Smokey can run and was #LarryBirding most of the morning, despite his misplaced football allegiance.

Joker, Simba, Smokey, & YHC did have some fun football discussions of The Process, Nat’l Championships, etc.

Other observations from YHCs passage through the pax (from the front, the six, and seemingly everywhere in between):

  • Apparently in the dim light of the gloom, YHCs shoes match his Alabama football shirt quite well.  (I also have gloves that would likely match; however, you’re not yet ready for that much Crimson.  You have 106 days to prepare yourselves. AL v Louisville)
  • For reference, the 17 national championships were: 1925, 1926, 1930, 1934, 1941, 1961, 1964, 1965, 1973, 1978, 1979, 1992, 2009, 2011, 2012, 2015, & 2017.  #18in18
  • 1/2 Murph was deconstructed and snuck in on the pax.  The 1/6th mile track through things off a little, which is why the extra lap was thrown in, but 50 pullups, 100 merkins, & 150 squats were accomplished via the 2 sets + lap structure.
  • A little #mumblechatter was shared re too much running at a High Tide workout, countered with “but once he ran BRR, he’s a runner now”.  Not really a runner, but do run more than before.  1/2 a mind was given to scrapping the running and dragging out some kettlebells, but that’s for another parking lot…with equally smooth, cheesegrater-esque pavement.
  • In only their second week among the pax, Bernie & Madoff are putting in the work.  #tclaps
  • Thanks to Sensei & Tweetsie for accompanying YHC on the pre-run.  And pushing the pace.  That pre-exhausted me for the workout.
  • Speaking of running, today’s workout was 2.1 miles, down from Saturday’s 2.6 miles.  (These were full miles, not Hair Band miles.)  Your welcome.

A lot of fun today, guys.  Thanks for coming out and for the invitation to Q today.



11 assembled for their weekly limbering and musical trivia.

The Thang



  • Savasana
  • Bridge – double legs, then single leg
  • Cat; Cow; check your six
  • Makhtar N’Diayes
  • J Lo

Vigorous warm-up:

  • Mountain
  • Forward fold; 1/2 lift; forward fold
  • High plank; low plank; high plank (stealth merkins = smerkins)
  • Downward dog
  • Warriors rise – left leg forward
  • High plank; low plank; high plank
  • Downward dog
  • Warriors rise – right leg forward
  • High plank; low plank; high plank
  • Downward dog
  • Hop to top of your mat
  • 1/2 lift; forward fold
  • Rise to salutation
  • Repeato – doubling high/low plank reps

Chair & tree series

  • Chair
  • Mountain
  • Tree – right leg
  • Twisting chair – right
  • Tree – left leg
  • Twisting chair – left
  • Mountain

Balance Flow

  • Left leg first
  • Dancer
  • Eagle
  • Pyramid
  • Triangle
  • Half moon
  • Airplane (aka Warrior 3) with swing wing technology
  • Repeato on right

Lunge Series

  • Left leg first
  • Low lunge
  • Balancing low lunge
  • Crescent lunge
  • Prayer twist from lunge
  • Low lunge groin stretch
  • Runner’s lunge – toes down, then toes up
  • Toe & plantar stretch
  • Repeato on right


  • Mountain
  • Forward fold; 1/2 lift; forward fold
  • High plank; low plank; high plank
  • Downward dog
  • Pigeon on left
  • Repeato on right

Corpse pose

  • Devotional encore – Paul reminds us how to live and represent Christ in community



  1. Summer gear order – ends May 24
    1. Black shirts
    2. Neon reflective shirts
  2. Sparta has moved to Matthews Elementary, with co-COT with Peak 51
  3. Savage race – May 19

Naked moleskinne:

It was great to be back among the Gumby pax.  YHC has missed about 3 months and definitely needed the work.  Thanks for playing along and humoring my musical selection of movie and TV theme songs.

Enjoyed the pre-run with Lois, Tweetsie, & Grave Dancer.  Definitely got us warmed up for the stretching to follow.


Ask and you shall receive

It began innocently enough.  “hey, Costanza.  Who’s on Q tomorrow?”  “Could you Q?”  Doh!  After a couple of jumbo margaritas, uh, “sure”.  13 posted, including an FNG (Severance), thinking “this oughta be good”.

The Thang



  • Baby jog over to the bus lot
  • SSH – 20 IC
  • Merkins – 10 IC
  • IW – 20 IC
  • Mountain Climber – 10 IC
  • Jog to playground

1/2 Cindy

  • 5 pullups (or supine rows)
  • 10 merkins
  • 15 squats
  • Repeato for 10 minutes

Jog to Foxworth hill

Triple Nickel

  • 5 jump squats at the top
  • 5 heels-to-heaven at the bottom
  • 5 trips up and down the hill

Jog up Windyrush, right on Rea, stopping a the benches around the big oak tree

Tree Circuit

  • 20 step-ups (10/leg)
  • 20 incline merkins
  • 20 dips
  • Repeato 3x, dropping the last set to 10

Jog over to the field

Field work

  • Lunge-walk across the field, recovery jog back across the field
  • Backpedal across the field, recovery jog back across the field
  • Karaoke-R across the field, recovery jog back across the field
  • Karaoke-L across the field, recovery jog back across the field
  • Lunge-walk across the field, recovery jog back across the field
  • Karaoke-R across the field, recovery jog back across the field
  • Karaoke-L across the field, recovery jog back across the field
  • Sprint across the field, recovery jog back across the field

Jog to back wall of school, passing through the playground and grabbing one more set of pullups

  • People’s Chair – full on 90 degree leg bend – with 50 air presses

Jog back to parking lot


  • LBC
  • Dolly
  • Freddie Mercury – 1/2 speed
  • Flutter
  • Plank – Down Dog – Plank – Low plank – High plank – Low plank – High plank





Summer gear order is up, through May 24 only!  Get your orders in!

Sweaty Moleskinne:

Ask and you shall receive.  Asking Costanza whom was on Q today resulted in YHC being the answer.  But, it’s all good.  Nearly 5 years after co-founding Ascent with Strange Brew, it remains one of my favorite AO’s.  T-claps to Costanza for stepping up as Site Q and working to fill the Q schedule.  Pax, he’s relying on you to share the Q’ing load, so don’t be slow to volunteer.  It takes all of us – iron sharpens iron.  Aye.

Great group today – 13 strong!  Good mix of new & old faces, and serious sweat equity put in by all!  Yes, it is/was a “moderate” workout, but that doesn’t mean easy.  Just that you’re encouraged to push yourself as you can and modify where you need.  It doesn’t get easier – you get stronger.

Gotta run for 2.1’s soccer game, so I’ll leave it to you all to sound off with any call-outs from the workout.

Welcome, Severance!  Glad to have you among us.  Reach out with any questions.  And, thanks to Bertha for coming down from Lincoln to introduce and post with Severance.



5 pax showed no friggatriskaidekaphobia (fear of Friday the 13th) but perhaps that is the reason why we were only 5.  Where were the others?  Maybe it was fear of the kettlebells and getting so swole that your shirt sleeves burst, like Hairband’s.  Maybe they were delayed by an untimely FBI raid of their home, in a further expansion of Robert Mueller’s ever expanding Russia probe.  Maybe.  Regardless, 5 came to work, so we did.


The Thang


  • 20 two-hand swings
  • Merkins – 10 IC
  • 20 one-hand swings – L
  • IW – (“wait, aren’t we gonna do the other side [or do I have to go through life with one swole side and one less swole]?” “Yes”) – 10 IC
  • 20 one-hand swings – R (or, the other less-swole side)
  • LSS -13 IC
  • 20 one-hand swings – alternating
  • Prying squats – 3
  • 20 one-hand swings – alternating

After a tidy 100 swings to warm us up, things got real.

5-minute Snatch Test

  • Goal:  100 snatches with 24kg/53lb
  • Modify as needed – bell size & volume

Reverse plank (lie on your back) for 1 minute recovery.  “I thought we were gonna do something, but no, we really were just resting?”  “Yes”  (pro tip: a heavier bell or more snatches will further develop your need for rest)

2 by 2 ?

  • Starting rep based on bell size; increase reps by same number each round
  • 3 reps if bell in 30’s; 2 reps if bell in 40’s; 1 rep if bell in 50’s
  • 3 rounds of:
    • One-hand swing – L then R
    • Clean & Press – L then R
    • Snatch – L then R
    • Thruster (squat + press) – L then R
    • Lawnmower – L then R

Cook Drill

Active recovery with:  Waiter carry with non-dominant hand, then racked carry, then suitcase carry until end of parking lot.  Switch hands and return.

Kettlebell Flow Merry-go-round:

Begin with Left hand

  • One-hand swing
  • Snatch
  • Clean
  • Press
  • Squat
  • Swing switch to Right hand & Repeato

3 reps if bell in 30’s; 2 reps if bell in 40’s; 1 rep if bell in 50’s

  • After round 1, rotate to your left and repeato with appropriate rep scheme based on the bell size you found.
    • (note:  Glass Joe used a 40# on his first round)
  • Continue rotating & repeato for 2 more rounds.

Time – darn it


Announcements – none

Take out by Hairband

Swole Mole Skinne:

Well done, guys.  We put in some work this morning and were able to do so in a more informal way that is allowed when the pax is small.  (note: not a joke about Hairband’s stature; we’re discussing pax numbers; Glass Joe will make the jokes)

The Snatch Test is legit, whether the 5 minute version we did or the 10 minute SSST (Secret Service Snatch Test), which we did not do.

The Cook Drill is a good way to work in active recovery and get in some loaded carries, which Dan John highly advocates.  A heavy bell is required to provide the necessary stimulus, otherwise the distances get crazy long.  A few may have needed one size larger today.  Next time.

The two KB flows gave us a good overall mix of KB exercises, without too much of any one thing, and the reps were based on bell size to ensure everyone got enough volume.  As stated at the outset, the goal was to give you options and guidelines and then leave the selection up to you.

Hairband – thanks for the invitation to Q.

Glass Joe – good to see you again; it’s been quite a while.

Lamont & Crypto – nice to meet you both.

Crypto – since you’re newer to KBs (and for reference for other pax), here is a link to a good article on the swing.  At the bottom of the article are links to a similar discussion of the other exercises – snatch, clean, etc.







6 pax posted for KB beatdown (2 even added a pre-run #masochist), but a scheduled Q was not among them.  No matter; we know how these cannonballs with handles work.  YHC volunteered to lead, and with no audible objections (groans don’t count), we were off.

The Thang

COP (aka warmup):

  • 10 one-hand swings L + 10 R
  • 15 Imperial Walkers – IC
  • 10 one-hand swings L + 10 R
  • 15 Merkins – IC
  • 10 one-hand swings L + 10 R
  • 10 Low Slow Squats – IC  (Q fail – shoulda been 15 but wasn’t thinking and inflected early)
  • 10 one-hand swings L + 10 R
  • 3 Prying Squats (#crowdpleaser)
  • 10 one-hand swings L + 10 R


Drill:  20 two-hand swings using golf towel as “handles”  (ensures firing of hips and discourages lifting of arms – plus it works your grip #bonus)


KB Flow of major KB exercises (lacking only the TGU #tearswereshed):

  • Flow = swing, snatch, clean, press, front squat
  • With Flipper-esque complexity & confusion, YHC explained we’d be using a running clock to keep us moving.
    • If your bell is heavy, to you, do one set (full flow listed above) on Left, then Right, then rest the balance of the minute.  Repeato at the top of each minute.
    • If your bell is moderate (ie – after one set per side it seems like you’re resting too long (~35 seconds)), then do two sets per side, then rest the balance of the minute.  Repeato at the top of each minute.
    • If your bell is light, do three sets per side, etc.
    • (for YHC, one set L/R took about 24 seconds, two sets took 45 seconds, & three sets about 65 seconds)
  • We went through about 5-6 rounds, then we did 6 sets with the pax rotating to their left each round using their neighbor’s bell, adjusting volume as needed depending on whether the bell was heavier or lighter to provide some waving of the load. (#KB201)

Playground Triple Nickel:

  • 5 pullups
  • 5 presses L/R
  • 5 sets


  • 10 snatches at the top of each minute (alternating sides each minute or 5/5 each minute)
  • 5-6 rounds of this

Cook Drill:

Starting with weaker side – waiter carry until just before form degrades, then racked carry until just before form degrades, and then suitcase carry until grip is shot.  Flapjack sides and return the way you came – waiter, racked, suitcase.



Announcements – signup for Dad’s Camp

Naked Moleskinne:

Heading DR for Spring Break, so this will be brief.  (#cobains)

Good work by all this morning.  Apologies for the excessive discussion of bell sizes – just wanted to ensure you were using an appropriate size to get something out of the exercise – once you understand the desired effect, your bell size selection is your choice.  #nojudgement

Orange Whip introduced us to the term “meat hands”, then promptly providing Exhibit A by ripping a callous off during the snatches.  Like a true meathead, he used a glove to contain the bloody tear and continued on with his work.

The dynamic duo of Purell and Rachel continued to show us they are more than speedy runners, with solid work & form.  Rachel was even rewarded with an extra set during the Triple Nickel for finishing early.

Alf & Fault Line launched their way-too-early BRR training season with a 3 mile pre-run, coming in sweating all over the place.  Thankfully, no bells were loosed from their sweaty meat hands.

High Tide made sure to use plenty of #hashtags (#Voodoowillbeproud) and encouraged everyone to take a turn on the heavier bells (such as Orange Whip on the 28 kg).

Thanks for playing along…aye.

EMOM & Slade covers


6 pax assembled, curious what the “?” EMOM is, but ready to work. And that (EMOM & work) we did. Something like this:




EMOM = Every Minute On the Minute

You’ll perform the called exercise every minute on the minute for the called reps and rest the balance of the minute, before beginning again.



Does life give you a warm up?

Then neither shall I.


The Thang


EMOM 1 – 10 minutes

  • 10 one-hand swings L +
  • 10 one-hand swings R


EMOM 2 – 10 minutes

  • 5 pull-ups +
  • 5 presses L +
  • 5 presses R


EMOM 3 – 10 minutes

  • Partner with like-sized bells
  • P1: 10 double cleans + 5 double front squats
  • P2: 15 chest-to-ground Merkins
    • Flapjack
    • Repeato, declining front squats from 5-4-3-2-1


EMOM 4 – 10 minutes

  • 10 snatches, either alternating sides each minute or 5+5 each minute


Haha…so totally done.




Meathead Q’s – Strange Brew next week; Wild Turkey the following (pending a calendar check)


Naked Moleskinne:


So, Voodoo invited YHC to Q today on Tuesday. Thankfully, just last week, with no upcoming Q’s on the calendar but with a little creativity in mind, YHC had sketched out a weinke for his next Meathead opportunity with liberal use of EMOM training. Little did he know it would come so soon. After a brief discussion about Viking Warrior training (or was it French Pacifist training?) and it’s use of long EMOM training, it was settled. This was the right weinke for today. EMOM is great because it provides the volume needed for stimulation, the rest periods needed to maintain a high work capacity, and with a timer and minimal counts, it enables mumblechatter because you’re not counting reps all the bloody time. Anyhoo, the why behind today’s madness.


Wild Turkey joined us from SOB-land and started the day off with a 1.5 mile pre-run – no jumping rope today. He partnered with YHC for the doubles, and put in the work today. Well done!


Blazing Saddles quietly pounded out the reps today, despite our shared sore forearms from all the suitcase-running with KBs at Skunkworks this week. Thanks, Lois!


The twins, Purell & Rachel, were hard at it. Dressed nearly identically, at least Purell had a beanie on to help with identification. With no running involved, #0.0, the rest of the pax were able to keep them in sight today.


Site Q Voodoo arrived in a timely manner and gained even more time upon learning he didn’t have to drag out the 28kg and other large bells. (although the lower-weighted assortment did help when it came to partnering with like-sized bells)


YHC surprised everyone by pulling out only one bell today, helped by the intimate knowledge of the weinke. Swings were easiest, doubles+merkins the toughest, was YHC’s assessment. We’ll see what it feels like tomorrow, but as of now (4:30 pm), it feels like a weinke worth repeating someday (which I think I’ve actually done once in 5 yrs).

Today’s musical accompaniment was a selection of 80’s rock and other Slade covers (Quiet Riot’s “Cum on feel the noise”).


Thanks for playing along today and the opportunity to lead. Always an honor.


That may leave a mark

Final count, 15 pax chose to make RockZero their source of long weekend downPAINment.  Coming in hot, YHC made it in time to announce “30 seconds” before launch, while Runstopper wheeled in even later.  We did a few obligatory SSHs while he adjusted his tights (with over-shorts – much obliged) and then joined us.

Disclaimer – not a pro; it’s your choice whether to follow my suggestions or not; don’t hurt yourself – #lawyerspeak

The Thang


Just the 10 SSH IC, noted above.

Follow me – long mosey, out entrance 4 (?), left on Rea, left on 51, left into the far entrance back into RockZero, stopping at the playground.

“You know, we could have just cut right through the parking lot.”  “Hey, High Tide, you don’t have to get all 3 miles in at once.”  #colorcommentary

Playground Superset 1:

  • Partner up – stay with your partner, while you each complete:
  • Pullups – 10, 9, 8, …1
  • Squats – 30, 30, 30, … 30
  • As you finish, help other pax finish theirs.

“pullups suck”  “should this be something Alabama related, like with the number 17”  #morecolorcommentary

Mosey to parking lot

Alabama Slammer:

  • Line up abreast (as YHC was told that Gummy would say it – #allhail), and jog back and forth while doing declining numbers of Merkins – 20, 19, 18, … 5
  • As you finish, help other pax finish theirs.

“you know, this is kinda like a deconstructed Murph, with the pullups and merkins and squats”  #wileypax

“this is ruck friendly?!”  (just not ruck easy)

Mosey back to playground

Playground Set 2:

“let me guess, we start with 9 pullups this time?”  #theyaregood

  • Pullups – 9, 8, 7, … 1
  • Merkins – 3x pullup number – ie. 27, 24, 21, …3
  • As you finish, help other pax finish theirs.

At this point, some pax were nearing failure, while others were just plain refuseniking.  Mermaid stepped in to calm the savage beasts before things got ugly, leading the mutinous pax outside the fence, onto the sidewalk, and assuaged them with assorted Mary.  #thatswhyhesNantan

Finishing up, exit the playground enclosure, and resume your own navigation, scratch that, jog back to the cars the long way around that we began with.

Discussion ensued of:  “that was a deconstructed Murph” “how many reps of each?” “100 pullups, 200 merkins, 300 squats + 1 mile on either end”  “we did waaay more than 200 merkins”  #overdeliver  #ciphering

Once back to the cars, “Mary, to kill the time?”  Nah.

  • Line up abreast, along this line, face that way, no, that line, no, that way.  No, like this.  “ohhh”  #timekiller
  • Karaoke left to pavement color change
  • Karaoke right back to start
  • For Icky – sprint to pavement color change
  • Backpedal back to start   “like a DB, come on!”   #proudmoment


About 3.25 miles, but your mileage may vary




  1. Pray for Bout Time – his family as his son, Jennings, battles leukemia
  2. Pray for Runstopper’s son, Ninja Turtle, as he deals with the loss of a friend to overdose and the family of that friend
  3. Look out for information on Sandbox – an opportunity to help community families with terminally ill children
  4. The Rooster – world’s fastest marathon, next Saturday, Rock Hill SC – there is a ruck division – see Hoover or Geraldo if you’d like to participate

Sore Moleskinne:

Yeah, that’s definitely gonna leave a mark.  Several of us have already discussed that.  It was more brutal than recalled from last time; perhaps YHC was in better shape?  Definitely weighed less, even without the 20# ruck that Hoover had – but he’s a small guy and needs the challenge.

Anyway, yes, it was to be a deconstructed Murph, which as prescribed is:  1 mile run, 100 pullups, 200 pushups, 300 squats, 1 mile run – all with a 20# body armor (or weigh vest or ruck).  Therefore, YHC announced it would be ruck & weight vest friendly and offered his own weight vest, should anyone want it.  (no takers)  Hoover did wear his ruck.  Yes, YHC was truthful in saying it is “ruck friendly” (since it is Rx’ed that way), albeit not “ruck easy”.

YHC knew we’d exceed the 2 miles for Murph – there is a 3 mile Rock Zero requirement, after all – but among the afternoon conference calls, the merkin count planning went awry.  We hit the desired 200 merkins on the Alabama Slammer.  Calculated that one right.  No recollection of why the additional merkins were planned during the 2nd playground set.  Maybe it was that one annoying email?  Regardless, we overdelivered on merkins.

Final tally?

  • 3.25 miles – √     (yes, this check mark looks like a square root, but it really isn’t.  ok, yes it is, but get over it.)
  • 100 pullups – √
  • 335 merkins – √√
  • 300 squats – √
  • Mary?  Bonus

On a separate note, some were surprised and asked why today’s workout wasn’t Alabama themed.  Sure, YHC could have worked in Alabama trivia as part of the exercises, like an Alabama Slammer, or as counts, “why didn’t you use 17?”  While Icky, Jet Fuel, and YHC would have certainly enjoyed it, it’s not as easy to work in:

  • 2017 wins over worthy playoff opponents in Clemson (24-6) & Georgia (26-23)
  • 17 national championships  overall
  • 1st national championship in 1925, capping an undefeated season with a 20-19 win over Washington in the Rose Bowl

as it was for Tua Tagovailoa to toss the winning touchdown pass.  Or, who could forget:

  • National championships in 8 decades
  • National championships by 5 coaches – Wallace Wade (1925, 1926, 1930); Frank Thomas (1934, 1941); Bear Bryant (1961, 1964, 1965, 1973, 1978, 1979); Gene Stallings (1992); Nick Saban (2009, 2011, 2012, 2015, 2017)
  • Back to back championships in 1925-26, 1964-65, 1978-79, 2011-12

but what do they have to do with F3, beyond providing fodder for conversation and building relationships?  So, YHC won’t go there.

Instead, in all seriousness, being an Alabama fan has been easier the past 9 years than it was from 1992-2009, that I like to call “the Wilderness”.  And despite the number of past championships, I appreciate each one, knowing how close it comes to be or not to be, and so, I’ll enjoy them while they last and until Coach Saban hangs up his straw hat.  Meanwhile, there are some great budding rivalries with Clemson and Georgia, and that’s what makes football fun.  (and, it gives Dabo some good experience for when “Momma calls” down the road)

Oh, Mermaid, on another note and back to our discussion of Leg 35 of BRR – the run you shared with me two years ago was a PR for me.  I ran it again last year, better conditioned I believe, but I failed to match the time we set.  I attribute that to the Iron-sharpening encouragement you gave me along the way.  Thanks, brother.  (but, I don’t want to run that Leg again – 1000 foot climb in 2 miles.  Twice was enough.)

Thanks, guys, for the opportunity to lead.  And, for tolerating my AL nonsense.

It’s always an honor.