Author Archive Hoover

No fanfare, no standing around, just get the work done …

2 pax met in the gloom on the final Thursday for Meathead.  One arrived 0528 and the other at 0531.  These veterans of kettlebells required no disclaimer, mumble-chatter about the lack of attendance ensued, and then it was go time.  With a late start and a full weinke the need for speed set in and both Soul Glo and YHC crushed this workout to wrap up at 0616.

The Thang:

25 2 handed swings
Merkin x 20
25 2 handed swings
Stretch/Prying Squat
Halos 5 each direction

3 sets 12 or AMRAP up to 12:
Goblet Squat and Good Morning then 25 High pull each side
Overhead Press (two handed) and up-right row then 20 one handed swings each side
Kettlebell chest press and Lawnmower (twelve each side) then 20 one handed swings each side

20 tricep ext, 5 curls
15 tricep ext, 10 curls
10 tricep ext, 15 curls
5 tricep ext, 20 curls

Leuganis x 10
Plank hold 30 seconds
Slow Freddie mercury
Heels to heaven



This was billed as the last time Meathead would meat on a Thursday at Elizabeth Lane Elementary.  No fanfare, no standing around and remembering the good ol’ days, just pax getting the work in.  Exactly how it should be done.  Hope everyone enjoyed their holidays and happy new year to all the pax across F3.

Starting Monday, January 6th expect to see a strength workout down at McAlpine lead by Mighty Mite and Ickey Shuffle, Wednesdays you can find Meathead at Calvary at 0530 with Anvil, and on Saturdays Olympus returns to Elizabeth Lane Elementary for 0630 start.  #SYITG

The Rock Zero Holiday Spectacular

19 pax gathered for what was billed as the holiday event of the season for Area 51.  Site Qs Geraldo and YHC teamed up for a beatdown to remember to send pax off with plenty of holiday cheer.  With the shovel flag planted, and a disclaimer-ish thing delivered the festivities started at approximately 0701 just in time for O’Tannenbaum to pull into the parking lot.

Pre-Runners:  Purell and Tiger Rag (Mc Rib) claimed 6.5 miles before 0700.  Not sure of the pace but both looked “warmed up” not anything like the rest of us should look after a 6 mile “warm-up”.

The Thang:  Geraldo has procured a number of sandbags that were connected carabiners in three groups.  These were the reindeer to lead the way to the hot box.  Pax teamed up and followed the sandbags as they were shuffled across the parking lot.  The usual chaos ensued as pax switched off sandbags but everyone (and everything) successfully arrived together.  30 seconds of the peoples chair and then AYG to the light post.  Circle up for the COP and mumble-chatter (YHC was NOT wearing skinny jeans, they’re ruck pants *insert the cat meme here*), after COP pax went into the hot box for 8 days of hannukah.  YHC delivered a not so inspiring tale of the 8 nights of hannukah then got to the fun part.

On the first night of hannukah, 1 – burpee
On the second night of hannukah, 2 – jump squats and 1 – burpee
On the third night of hannukah, 3 – merkins, 2 – jump squats and 1 – burpee
This pattern repeats through the remaining nights with the exercises listed below.

4 – step-ups (each leg)
5 – Dips
6 – CCDs
7 – WWII Situps
8 – Mountain climbers (each leg)

Pax ran down the ramp to the last trashcan and back to the hot box between each night of hannukah.  There was much cheer and hardy praises of YHC and his great idea.

After the 8 nights of Hannukah, Geraldo took over with a partner sandbag murph.  Grab a partner, grab a sandbag, and do the following:

P1 runs to a lightpost and back while P2 does exercises.  Flapjack.  100 presses, 200 rows, 300 squats.  Next was some more time in peoples chair with sandbag passes down to the end and air presses while you wait.

Pax then set off on a CMIYC back to the launch point where a partner Mary set for the last 8 minutes.  P1 does Mary while P2 runs down to the end of the parking lot and back.  Kudos to Voodoo for actually doing all of the running sets.

In the end the Site Qs gave some time back to the pax and called it at 0759.

Holiday Moleskine:  Great group to have at Calvary, Flipper was back from marathon training and clown-carred it with Udder from Steele Creek.  Bounce and Gummy kept our mumble chatter going as usual.  Hammer looked like he was training for a fight with Rocky Balboa in his gray champion hoodie.  Ductwork was the silent assassin crushing the workout without much complaining, while Jet Fuel was still in mourning over Alabama’s lack of championship performance this year.  Sprockets was his usual cheerful self but that may be due to the long winter vacation he has planned in the great midwestern states.  Boerwors brought the ever warm reindeer outfit and regretted it after 5 minutes of sweating.  Witch Doctor showed up in his son’s new (to him) pick-up truck that looked like something pulled out of “This Redneck Life” complete with mud and bumper stickers of questionable content.  YHC is pretty sure Lorax showed up to keep us in line with Clavary’s rules of the parking lot.  McGee might just be back for a permanent Saturday rotation, hopefully the M will keep his hall pass current for Saturday mornings.  Anything YHC missed, sound off in the comments below.

Announcements:  Holiday party is next year, sign-ups for BRR are going to happen in 6 months, and there will be a new strength and gear workout at McAlpine Elementary starting on January 6th.

Thanks to Flipper for the take-out.

You had one job …

YHC has lived in Charlotte for 4 years. During that time blood has thinned, there has been a noticeable decrease in consumption of good italian food, and a noticeable increase in barbeque consumption. Not sure about the correlation here but YHC can say this, 40 degrees is now officially cold. That was this morning’s edition of the KB program, week 6, day 1, leg day.

You know who never skips leg day? Batman … and 6 pax.

Only 6 pax showed up this morning, maybe one of them is batman, maybe not. YHC was expecting to see a parking lot full of buff dudes pre-running, meat-running, slamming brotein shakes, and generally unable to lower their arms. Instead there were 5 reliable pax and one fat Thor (YHC will let you guess who fat Thor is). Wild theories flew across the parking lot about the missing pax including one twerking in his Ms shoes at a wedding that sparked an old football injury. #nojudgement The Wells Fargo pax must have been DR all weekend and taking advantage of the floating holiday, or they converged with MASH/Base Camp/DMZ. They were afraid of getting swole.

Thangs: You should know the program by now. plank hold x 2 for 30 seconds, hollow-body plank x 2 for 30 seconds, glute-bridge x 2 for 30 seconds. Then pyramid the squats up to 6 or 8. Pretty sure most pax went for 8. After 5 minutes of snatches, pretty sure all of these pax are secret service material by now. then back to the static holds. Endex at 0615 on the money.

Cold Moleskinny: Yeah, it was cold. Until set 3 or 4 of squats and then the blood was flowing and the top layer was shed.

Header was flexing his shoulder muscles today trying to imitate Stone Cold. Don’t worry, a few more bowls of Wheaties and you’ll get there, little one.

Chin Music protested when Purell turned off the Taylor Swift. As usual, he and Header were paired up. Maybe this is our Batman and Robin?

Piggly brought the smorgasbord of iron today and made friendly with Chin Music and Header. Someone finally broke up the dynamic duo.

Stone Cold has been keeping his bells in his freezer. Consuming all that high quality protein between sets has left the freezer empty. So fill it with some iron, the M will never notice. But your partner will when lifting ewith no gloves on. By contrast, Purell snuggles with his in bed. that’s how they keep that warm glow by which we can all huddle around to stay warm.

Purell had the Q, the playlist, the speaker, and the stopwatch, but not the backblast. He claims he doesn’t have Horsehead skills to pull it off. News flash: none of us have the loose screws, marbles, and small critters living in our heads that Horsehead can boast.

YHC pulled out the barbell and plates. No one was interested in partnering up. It’s all good, got 3 sets of deadlifts in and some curls-for-the-girls while waiting.

Thanks to Header for taking us out.


There is a holiday party, you might still be able to beg Mighty Mite into a sign-up.

Thursday is shoulder day, come out and tell Header how good his shoulders look.

A bunch of pax are running a bunch of races around town. Get out and support them.

Thank a veteran today. In fact thank a veteran everyday.

The Trifecta of Terrible, a Tour Through 5 Knolls

13 pax (including the Q) for an unlucky roll of the dice at Rock Zero. YHC had pre-slacked and pre-tweeted an 0600 Pyramid of Meat starter, but no one showed up to partake in the swole-ness. Actually, no one really showed up until 0645, when Boererwors decided to he’d had enough rugby at 0400. It should also be noted that he stayed up to watch the World Series the night before, a true American right there. At 0654 Dingo came in with the M4 revved up like he was in high school showing off to his bro’s from down under. Hopper and Skipper showed up shortly after. At 6:58:30 a caravan of uncoordinated pax came in hot to the parking lot including Geraldo, Hops, Bernanke, Lazy Boy, Man Tooth, and possibly Deep Dish. The call is still pending from the judges after the replay.

By 0700 YHC was delivering his thorough and well rehearsed disclaimer when Hops decided to get out of his truck, stretch like a cat waking up from a nap in the sun, and mosey over to see what the fuss was all about. Shortly after Deep Dish pops out of his car, hides his keys in Hop’s truck, and decided to join the party. At this point we were 11 pax, and YHC decided it was time to mosey.

Pax made it about 50 feet when O’Tannenbaum comes screaming in on 2 wheels, almost flattens Skipper, jumps out of his car and sheepishly grins before joining the group. Now we’re 12. Begin the mosey around the parking lot, the loooooong way around. At one point someone in the back called out the tradition of a COP. We’ll get there before 0800 fellas.

The Thang:

After a little mosey through the parking lot, stop at each speed bump and perform merkins and squats, totaling 5 reps. 1 squat and 4 merkins, 2 and 3, 3 and 2, you get the pattern. After the last speed bump head to the grassy knoll for your traditional COP. By now we were all warmed up.

IW x 20. Peter Parker and Parker Peter x 10 each.  5 burpees. Yeah, 5 bupees deal with it.  Shoulder taps x 10.  YHC then took the time to explain that we were going off campus, as YHC did promise some miles. Safety first, so we’ll go down Rea against the flow of traffic on the sidewalk and stick together. At one point on Rea (before 5 Knolls) YHC called a stop and had all pax plank up. As we did so someone called out that Donkey Kong had shown up late, figured out where we were, and had caught up to us. T-claps for that, brother.

Run down Rea, and as we approached 5 Knolls Geraldo prayed “please don;t turn left down 5 Knolls” over and over again. YHC heard his prayers and kept going … and made a left onto Summer Gate Dr. Pax groaned.  Run to the intersection with 5 Knolls and partner up. At this point all were sweating profusely and the pax were regretting their decision to show up. Awesome sauce.

P1 runs to end of the cul-de-sac and back.  P2 does exercise.  Total count:  100 merkins, 100 lunges (each leg). YHC figured this would be a quiet Saturday morning in the Knolls, but apparently the neighborhood decided otherwise. Twice we had large groups of runners stroll past us going down 5 Knolls and of the 4 houses in the cul-de-sac, 3 had cars pull out while we were on the street. I guess next time I should phone ahead to confirm when the neighbors wake up.

Run down 5 Knolls to Whisperwood Pl.  P1 runs to end of the cul-de-sac and back, P2 does exercise.  100 heels to heaven.  100 LBCs.

Run up the terrible hill to MacDara Hill Ct. One pax said something about BRR training being over, brother BRR training is never over.  Pax were feeling smoked after that one. P1 runs to end of the cul-de-sac and back, P2 does exercise.  100 CDDs and 100 squats. There might have been a mutiny at some point, but then the pax realized they would have to mosey back to Calvary anyway so might as well see it through. Hops and Geraldo got a little behind on their squats, something about Hops doing squat for two days the day before. So the pax chipped in at the end to help them get the final 32 squats in. #LeaveNoManBehind

Run back to Calvary, go back to the cars. Circle up for some quick Mary and the introduction of a legit F3 Carpex exercise called the “Have a Nice Day” where the pax just lay on the ground and stare at the sky (yes this is a legit Carpex exercise) and then time was called.


Strong effort out there by the pax today. We logged 4 miles over hilly terrain. Miles promised, miles delivered, and all were better for it. This was an easy workout to plan but a hard one to execute. Thanks to the pax for not calling a total mutiny after we headed off campus. Good mumble-chatter along the way and some encouragement from the Run for Your Life groups that passed us as we were laying in the street trying not to get run over.

On a personal note, it was nice to be out front leading. Often I drift towards the back to watch the 6 on these off-campus trips. According to Strava I ran at an 8:11 pace for the workout, and you know Strava is never wrong.

OK, YHC is 4 Simpler Times Pilsners deep ($4.00 a six pack at Trader Joes) and it’s time for the afternoon nap.



Holiday Party. Hops is going to open with “I touch myself”, we’re all hoping it’s just a song.

Coat Drive. Get those old coats out of your closet and get them to Chelms or a local workout.

There might have been others but YHC can’t recall, please post i the comments section.

Thanks to Lazy-Boy for the takeout.

A (day late) Keg Party for Freedom

4 pax made it to Joust looking to continue the festivities of freedom from the day before.  It was humid, it was early, and the beer consumed by YHC the day before starting to stink the parking lot up.  After a brief disclaimer about safety and YHCs potentially deadly gas leaks, we were off.

The Thang:

Run to the far end of the parking lot on Sardis Rd.

IW x 20

Like a pack of stray dogs, we saw a car pull in and decided to go chase after the late pax.  Mosey back to the cars then down behind the school and to the field.  No sight of anyone so we stopped for:

Merkins x 10

Shoulder Taps x 10

Peter Parkers x 10

Mosey back to the cars, to find Mr. Brady running across the parking lot looking for us.  YHC took the opportunity to pull out the party favors for the day’s festivities. Party favors included a large stick-like item and an empty 1/2 barrel keg.

Line up in the parking lot leading to the football field.  Split into 2
teams (3 on one team and 2 on the other).  First pax from each team picks up the coupon and runs with it 2 spaces, sets it down and returns. Next pax runs to the coupon and brings it back.  Rinse and repeat going 4 spaces, 8, then 16.  Flapjack and bring the coupon back.

Head up the hill (by what YHC assumes is the cafeteria) and use the picnic tables there.

20 dips, 10 step ups each leg

15 dips, 7 step ups each leg

10 dips, 5 step ups each leg

Return to the coupons, rotate coupons, and rerun the coupon suicides.

Staying in the parking lot, one pax from each group does a called exercise and the others ran to the end of the parking lot and back.  Exercises included coupon OH press and coupon curls.

Line up on the wall under the “Upper School” letters and get into People’s Chair.  Grab the keg and pass it up and down the line.  First rotation with 0 OH presses, second rotation with 1 OH press each time the keg was passed to you, third rotation with 2 OH presses for each keg pass.  Take a break, go into balls to the wall for a solid 10 count.

Then down to the parking lot for some Mary including: Heels 2 Heaven, LBC’s, Freddie Mercury

At this point, Mr. Brady commented that we should do some more running and even mumbled something about the first hill at Horsey.  YHC had 0 desire to hit that hill and was sure the pax, excluding Mr. Brady, would mutiny so we did the next best thing.  We moseyed to the football field for some sprints.  This was almost met with a refusenik from Mr. Brady, Jet Fuel called him on how HE WANTED to run, go figure. Anyway, sprint from the goal line to the 20 and back, then the 40, then the opposite 40, opposite 20, and finally opposite goal line. By then we were out of time and returned to the cars for COT.

The Keg-Toss Moleskine:

More than a month ago, YHC volunteered to Q this date.  It had been too long since YHC’s last visit to Joust and with the change in Site Q management and the ultimate frisbee craze, YHC had to check in to see if the wheels were falling off.  In mentioning the Q to an unnamed pax two days before, a comment was elicited that it would be a rough day to Q. It’s the day after the 4th, a large convergence in the morning the day before, cookouts and fireworks, no one will want to get up and we’ll all be exhausted. When YHC showed up at 5:26 AM, one car was slowly circling the parking lot, and two others came in hot.  Not a total washout but close.

Good effort by the pax today, YHC was feeling the effects of celebrating so much freedom the day before and either the pax were sympathetic and let YHC run a little slower or were also feeling the effects and were OK with the pace.  Hammer and Heartbreaker might have said three words total during the whole workout but pulled the silent assassin card. Mr. Brady maintained his usual upbeat persona at the early hour.  YHC was surprised to hear that he wanted to run to Horsey when we had 8 minutes to go but wasn’t so hot on sprints on the field.  Jet Fuel, like YHC, hadn’t been to Joust in a long time either but left it all on the field and the parking lot.  He is also travelling overseas next week for work, have a safe trip bother.

Thanks to Ductwork for the opportunity to lead and thanks to Hammer for the takeout.

No announcements.

Skunky McSkunkworks

8 pax decided not to go on vacation this week and swung some iron at Skunkworks.  It was a humid day, so sweating was a given and YHC kept this workout to a 0.0 to give the pax a break.  Besides, at one time Skunkworks wasn’t a running workout, right?

The Thang:

25 2-handed swings, 20 Merkins, 15 Mt Climbers, 10 low slow squats, 15 Mt Climbers, 20 Merkins, 25 2-handed swings

20 Goblet Squats, 15 Good Morning, 10 Lunges (each leg), 15 Good Morning, 20 Goblet Squats

15 High Pulls each side, 10 cleans each side, 5 snatches each side, 10 cleans each side, 15 High Pulls each side

OH Carry around the parking lot on the right side, then rinse and repeat on the left.

15 Curls & 15 Tricep Ext, 20 OH presses, 10 Burpees OYO, 20 OH presses, 15 Curls & 15 Tricep Ext

Plank Up: 30 – Shoulder Taps (IC), 20 – Peter Parkers (IC), 10 – Burpees OYO, 20 – Parker Peters (IC), 30 – Shoulder Taps (IC)

Mary: 30 – Dolly, 20 – Flutter Kicks, 10 – Leuganis w/bell, 20 – Flutter Kicks, 30 – Dolly

Moleskinny: Smoker session today.  At one point Stone Cold commented, “That’s a lot, Hoov.”  YHC thinks that was a subtle way of saying dial it back.  But we didn’t, kept the intensity going until the playlist ran out.

Box Truck made his first appearance at Skunkworks driving the clone of Tiger Rag’s jeep.  Thanks to Young Love for helping him out with form.

There was animated discussion about the state of the Charlotte Hornets and Michael Jordan’s decision-making abilities.  In YHC’s humble opinion, these guys get paid entirely too much money.

At one point a truck pulled up to the dumpsters and some guy got out to empty his truck.  No eye contact was made and all pax are reasonably sure there wasn’t a dead body dumped.

This was a substi-Q for Gerlado, who is DR this week (like the rest of Area 51).  Thanks for the chance to lead.  It was definitely a smoker, and YHC has been pumping himself full of caffeine to not crash into a coma all afternoon.

Announcements: Convergence for Area 51 at Hydra 0700 on 07/04, for Metro go to Independence Park at 0630. 

Thanks to Young Love for the takeout

ya can’t hide a horse in ‘dem hills

12 men decided it was a good day to take on the hills of Horsey.  With YHC on Q all assembled in the parking lot at 5:15 except for a late entry by Mr Brady.  YHC had indicated, in a pre-tweet, that pax should wear reflective/safety gear.  Most pax heeded the call and had something reflective on.  YHC showed up in all black with a reflective ankle Road ID.  Veteran hide and seek move there. After a short disclaimer, the group took off for the top of Mountainview.

The Thang:

Hide and seek is a simple enough game, if you’re “it” you get a head start and the others don’t watch where you’re going but give you ample lead time to hide.  Then the others take off to find you.  Basically, CMIYC.

12 pax broke into 3 teams, Fast, Schmedium, and Slow.  One person from each team was “it” and took off along their selected route.  The other pax did 10 merkins, 10 shoulder taps, and 10 Peter Parkers before the chase.  Once the team caught up to their “it” person, rotate rinse and repeat.  Simple formula.  Strategy and tactics were left up to the pax.


YHC came up with this idea in the heat of the day Saturday, while doing yardwork and prepping for a big family cook-out.  The heat must have caused some neurons to misfire or it was the recovery beers from the double pre-run and heavy workout at Rock Zero.  Either way, it was an out of the box idea for YHC and should have been questioned at the door.

Nevertheless, good tactics on display from the pax.  YHC’s own tactic included a double-double-back on Old Bell and being able to circle back around to meet his team head-on.  Lying down on someone’s lawn (probably not Chester’s) while the team ran past oblivious to the 6’8” black hole smack in the middle of a green lawn.  Horsehead more than once attempted to hide behind a tree and a mailbox.  Mumbled something about Boo Radley’s driveway and losing his pancreas.

YHC assumes that the residents of this hilly hell in Charlotte must be used to this craziness.  Because no one questioned the wisdom of running through the gloom and shining headlamps onto stranger’s houses and lawns looking for your fellow pax.  Luckily the cops were not called, and no warning shots were fired.  Funky Cold was pretty sure it would be a shoot first, ask questions later type scenario (insert dueling banjos here).

The team breakdown is below.  Pax should sound off with their team’s highlights but we’ve caught a few from the hacked security cameras around Mountain View.

Fast Team –Lee, Thin Slice, Turkey Leg, Funky Cold

Schmedium Team – Benny, Flipper, What Did, Taf

Slow Team – Udder, Hoover, Mr Brady, Horsehead

Fast:  Always chasing Turkey Leg.  Seriously, dude was moving with everyone in hot pursuit every time YHC saw him.

Schmedium:  Caught Flipper trying to hide behind a pickup truck, at one point, he might have jumped into the bed.

Slow:  Mr. Brady was on the wrong team, and it has nothing to do with the nipple tape on full display during COT.  He blames the sweat, others thought he might have a part time job in the late night and left his tassels in the car.  YHC has no comment.

Announcements: Convergence on Thursday in Metro at 0630 Independence Park and Area 51 at 0700 at Hydra. Also American 4 miler on Thursday.

Thanks to Horsehead for the take out.

Storming the Beaches of ELE

8 pax on a humid Thursday for this week’s episode of Meathead.  3 pax were crazy enough to show up for a Meatrunner.  At least one pax (YHC) regretted it when the workout started.  A quick disclaimer was given and little history reminder of the importance of this day 75 years ago.  YHC then informed the pax that this workout was put together with that day in mind.  If there were any objections, they were lost in a cacophony of YHC’s loud choices in music.

The Thang:

75th Anniversary of D-Day set

25 Swings

5 merkins

5 goblet squats

5 OH Press

5 Good Mornings

5 bell thrusters

Repeat 3 times for 75 swings and 75 combined reps of the other exercises.

Operation Overlord set

Suitcase or overhead carry KB to designated spot in the parking lot (approximately 66 meters)

11 4-count flutter press

Suitcase carry back to starting point (approximately 66 meters)

11 4-count Leuganis

Suitcase or overhead carry KB to designated spot in the parking lot (approximately 66 meters)

11 4-count flying squirrels (without the merkin, but with the jump at the end)

Suitcase carry back to starting point (approximately 66 meters)

11 two handed curls / 11 two handed tricep extensions (repeat for 22 of each)

75 years ago, 6-6-44, Allied troops landed on the beaches of Normandy.  The idea for this set was to remember 6-6-44 or 66(meters) and 44 reps.  With the distance covered as a reminder of the allied troops who traveled up the beaches under rucks weighing as much as 80 pounds.

The pax ran through both sets two times.  The only difference was replacing the flying squirrels (should have worn gloves) with cleans (11 on both sides) and snatches (11 on both sides)


11 4 count flutter press

11 4 count leuganis

11 Dolly (in cadence is 22) + 11 Rosalita (in cadence is 22)

Another round of 11 cleans per side and 11 snatches per side to finish it out


Beach-storming Moleskin:

Got asked by Voodoo to fill in yesterday afternoon and for once I’m in town so a chance to Q felt good.  I was also the first pax that wasn’t on IR from the Voodoo go-to list.  Hoping the others heal up soon.

Speaking of IR, Plasma was back from IR today.  Good to see him again.  We also had some (new to me) pax in the mix this morning.  Nice to meet Swift and Victoria, hope to see you gentlemen again.  Spackler decided a Meatrunner was in order with Voodoo and YHC.  Not sure he’s going to repeat that mistake anytime soon.  YHC was outrun by both but none of us were any more ready for the workout that followed.  Schmedium and Sould Glo were silent assassins today, putting in the work with little room for mumbelchatter.  Voodoo was the observant site-Q as usual helping Victoria and Swift with their clean and snatch forms.

Today’s workout was inspired by the GoRuck June challenge.  Pledge some miles, do some workouts, support a good cause.  YHC’s workout required no pledge other than to show up and put the work in,but no patch or cool t-shirt either.  It was simple but effective with no overhead.  I wanted the pax to stay together on the exercises.  I drew a parallel to the boats on D-Day dropping troops onto the beaches.  Each man was responsible for getting himself off that boat, and the CO was responsible for making sure they all moved together.  Thankfully, it mostly worked.

As always, it’s an honor and a privilege to lead.  Thanks to Voodoo for asking.

If you get a chance today or tonight, take a moment to remember what the world endured 75 years ago.  Forces of tyranny shook the world to it’s core and the one thing that brought us back from the brink were the sacrifices of good men and women.  Be it their time,

YHC had the take-out.


Beer mile – tomorrow.  Not an F3 sanctioned event, but the participants are all in F3.  Only slackers know where to find the details.

Rock Zero Memorial Day Convergence

On a humid Saturday, as a start to Memorial Day weekend, 37 (some argued 38) pax converged on Calvary Church’s parking lot to start their weekend off right. With shovel flags planted and the pax chatting, a brief disclaimer was given with a few words on the importance of the weekend and how the workout would run today. Then we were off.

Tha Thang: Nemo, Geraldo, and YHC split the Q with Nemo on COP. After a quick warm-up with our favorite openers, he brought it with a session of up-downs (call them burpee warm-ups) in the parking lot. After one was completed for each pax in attendance, Nemo then quickly departed for his senior trip. Geraldo took the reins and gave us a Go Ruck inspired WOD with lots of laps in the parking lot. A quick trip to the hot box for a water break followed and about 150 air presses while in the people’s chair. YHC was tagged in and we moseyed to the rock pile by the entrance. Partner up, grab a rock (you can be proud of), and P1 runs while P2 does called exercise then flap-jack. Simple but effective. At the appointed 0750, pax returned their rocks and moved to the grassy field in front of the church for 10 minutes of burpees in silence.

Moleskine: First, #cobains for not posting this sooner. A busy weekend for YHC coupled with a work trip on Tuesday morning.

The US Memorial Day was not an official federal holiday until 1971, but it has been honored in some way since 1868. This is the celebration of the lives that were sacrificed to preserve the American way of life and to bring freedom to the oppressed. Somewhere between 2012 and 2018 the first F3 Area 51 Memorial Day weekend convergence was held, historians believe. at the workout formerly known as the Rock.

As the country kicks off the summer season, a moment of pause is called for to remember the lives that were sacrificed so we could enjoy our freedoms today. With the appropriate degree of ceremony, 3 citations of fallen US soldiers were read by the site-Qs during the workout. At the end of the workout, each pax worked in silence for 10:00 minutes. The goal was to complete 100 burpees.

In another life, the service men we honored were someone’s neighbor. Sometimes it strikes me that, if we were alive 75 years ago, some of us would have been drafted or even volunteered to go overseas. How different would our workouts look then? F3, as we know it today, would be vastly different. These men were sons, fathers, cousins, or friends to someone. They all had different jobs, backgrounds, varying degrees of education, families, bills, by all accounts the men we honored were as different as the pax standing next to you in the gloom. Ordinary Americans at home. But because of their courageous actions and by giving their lives, these men became extraordinary, true #HIM.

Thanks to the pax for coming out and letting the Rock Zero site-Qs lead. As always, it’s an honor. Thanks to Flipper for taking us out.


Beer Mile – 06/07 (not an F3 sanctioned event)

Other stuff, check slack.

The Hotel Beatdown

12 pax (including 4 Meatrunners and 1 Meat Rucker) made it to this week’s edition of Meathead for their beatdown.  YHC was home for a chance and had to beg the Q from Gerlado.  Geraldo graciously swapped, whether the pax liked it or not, and the date was set.  What follows is a loosely organized retelling of the event.

The Thang:

25 swings, 10 windmills, 25 swings, 20 IW, 25 swings, 10 halos each way, 25 swings

 Chest Press (3 sets of 5 each side) 20 swings to finish

Lawn Mower (3 sets of 5 each side) 20 swings to finish

Shoulder Press (3 sets of 5 each side) 20 swings to finish

Up-Right Row (3 sets of 10) 20 swings to finish

Squat (3 sets of 10) 20 swings to finish

Deadlift (3 sets of 10) 20 swings to finish

Curl (3 sets of 10) 20 swings to finish

Tricep extension (3 sets of 10) 20 swings to finish

Flutter Press, Leuganis, The Lean


This is based on YHC’s hotel workouts when on the road for work.  Same exercises, similar order, similar reps.  The minor detail not mentioned is the all these exercises were done in cadence with a slow “positive” action and a quick “negative” action.  Think the Low Slow Squat, 3 count down and a single count back to start.  Slow “positive” quick “negative”.

This one hurts.  It’s a long burn and for each exercise with minimal down time between sets.  This keeps the blood flowing and muscles working.  It also lets you squeeze in a full weight circuit in 45 minutes. For those keeping track today’s workout got you 260 swings.

Surprisingly, the mumble chatter was light today.  YHC will just assume the pax were saving their energy for the workout.

Our Meatrunners today: Fletch, Purell, Chin Music, and Bratwurst were regretting the decision to get those extra miles in somewhere around the second set of squats.

Bratwurst brought a friend, Snooki (spelling?) along.  YHC is hoping Snooki wasn’t scared off.

MAD, our solo Meat Rucker, needed an extra challenge and kept the ruck on for the workout.  Good showing out there!

Voodoo came in hot, but probably has serious jet-leg from his trip to visit the Blarney Stone.

Tulip was the silent killer.  Gotta keep an eye on the quiet ones, they’ll kick @$$ at the workout and ask for more.

Plasma is making a regular showing at Meathead.  Great to see you again, and can’t wait to see the vQ. Thanks for letting YHC lean on you during the post workout stretch.

Cooter was coming off IR.  YHC couldn’t tell from his form today.  Glad to see you again, brother! Stay healthy!

Bulldog was surprisingly low-key this morning.  Normally quick with the mumble-chatter.  YHC will assume he was in awe of the awesomeness of the Q.


Paper Jam started a new workout for those coming off IR called General Hospital.  Spread the word for pax that are nursing an injury and stay safe out there.  No other major announcements for today. 

Thanks to Cooter for the take-out.