Author Archive Mermaid

Short Arm Advantage

Drove in past the Gladiators in front of Whole Foods.  Arrived at Viva Chicken along with 7 other PAX.  Disclaimer given and off we go.


Mosey to the end of Ardey Kell and hang a right onto Matthews Farm Lane.  Continue to the roundabout.  Circle up.


All done in whisper cadence

Merkin x 15

Mountain Climber x 10

Peter Parker x 10

IW x 10

Modified Triple Nickel

Start at Matthews Farm turnabout.  5 Heels to Heaven.  AYG to Ardrey Kell turnabout.  5 Hand Release Burpees.  5 Reps

Modified: 10 Merkins at midpoint each way.  100 Merkin total.

10 Romanian Dead Lifts each side.

Mosey up Matthews Farm.  Left on Ardrey Kell.  Over to the parking deck.  Up Stairs to top level.

Burp & Merk

Burpee with 1 merkin.  Burpee with 2 merkin.  3, 4….up to 10.


LBC x 10 IC/Flutter x 50 IC/Hold 6 inches

High Plank/Right Arm Forward-Left Leg High/Swap/Low Plank/Alternating Leg Lift x 20 IC/Merkin x 10 IC

People’s Chair

Right Leg High/10 Count/Left Leg High/10 Count

Down Stairs to ground level

One Level Sprints

Line up at bottom of the ramps.  Each sprint started with plank hold or mary

  1. Low Plank/Right Leg High
  2. High Plank/Right Arm High/Right Leg High
  3. LBC x 17 IC
  4. Heels to Heaven x 10 IC

Plank at top.  Merkin x 10 IC

Down stairs to ground level.  Mosey over to launch lot.


Heels to Heaven x 25 IC

Wide Merkin x 10 IC



YHC was site FNG today.  Been to the Carolina Ale House once, but failed to do any recon on that occasion.  Can say that the Ale House has a large beer selection and is worthy of a visit.  Tried to Google Earth Waverly yesterday.  The image was at least 6 months old, probably more.  Alf was kind enough to send me an interactive map of Waverly that was much better.  Thanks for that.

Speaking of Alf, today marked 5 years of F3 for him.  Well done, my friend.  5 years of leadership in Area 51.  And, out front on the main set today.  Threw in the merkins so you could take advantage of the short arm advantage.  We got a bunch in today.

Pop Tart says you must be a swimmer to do 50 Flutters.  Some groaning with one of the plank series.  Several went to failure.  Important to push yourself to failure sometimes.  Gotta see what you can do.

Doc was right behind Alf on the main set.  Group pushed hard and finished up together.  Strong crew out there today.

Nice to meet No Regerts.  His M is opening a bakery in the same shopping center as his tattoo shop in Matthews.

Good to see Squid and Cold Cuts.  Been a while.  Strong work today.

Hung around for a while after the workout talking with Alf and OT.  Man, OT owns 5 cars.  We got into some car stories.  The Lexus he was driving has 220K miles and damn near exploded not too long ago.  His son was jumping another car and crossed the cables.  He was using the old school cables that are not connected together like the ones you buy today.  Melted a hole in the bumper cover on the Lexus.  Looks like a battle scar.

Appreciate the invite to lead at Cerberus.  Thankful to have the time to get out there as it is a bit further than I usually go.  Solid AO with plenty of options.


7/4 American 4-Miler.  1-year anniversary of Speed for Need.  Register, run, support, push

The Sandbox: Patio project Saturday in Ballantyne.  They need help.  Check the Slack channel or hit up Soft Pretzel

The Anvil Mile

17 men, including YHC, sweated through our greetings in the launch lot for a few minutes.  Even the disclaimer made YHC sweat.  It was given and we took off.


1/3 mile mosey at a brisk pace, at least according to Gummy.  Circle up.


Merkin x 10 IC

MC x 10 IC

Peter Parker x 10 IC

Wide Merkin x 10 IC

Squat x 10 IC

Mosey to Champs Field Pavilion

Anvil Mile

4 stops around campus with finish where we started, at pavilion

Pavilion Bench Set: 10 Step Up/10 Dip/10 Derkin

Run to the top of Entrance 2: 15 Jump Squat

Run to the sign at the top of North Face at Entrance 3 thoroughfare: 5 Hand-Release Burpees

Run to the top of Entrance 4: 15 Carolina Dry Docks

Run back to Pavilion.  1st round done together with the group.

People’s Chair: RLH/LLH/Hold

High Plank

Civilian Cadence Merkin Set (all to 10): Regular/Offset Right/Offset Left/Diamond/Wide

Repeat Anvil Mile: AYG

Mary at finish: Flutter x 20 IC/Heels to Heaven x 10 IC/Hold/High Flutter/Hold/Rosalita

Mosey across campus and descend hill to base of North Face.

Round 1: 5 Burpees at the bottom.  AYG up hill.  5 Burpees.  Plank series

Round 2: 20 Jump Squat at the bottom.  AYG up hill.  20 Merkin.  Plank series at top.

Mosey to launch lot.

Mary: LBC x 10 IC/Freddie Mercury x 20 IC (called by Purple Haze)/High Plank/RAH/RLH/Swap/R A out/LLH/Swap/Low Plank/Low Plank Jack x 10 IC.  A few 10 Counts called by the PAX mixed in.



My brother, Slow Roll, has come to A51 from Mountain Island a few times.  6/8 Centurion and this morning.  YHC on Q for both.  He called both times.  6/8 it was 4:52, 3 minutes before my phone alarm.  Good thing.  YHC failed to set said phone alarm and would have slept right through it.  Never done that before.  Today, call comes in at 5:12.  Must have turned the alarm off at 4:55, rather than the snooze.  Would have slept through today as well.  Thanks, brother.  Glad to have you out with us and keep up the strong work.

Anvil Mile was actually the loop we ran for the Sixfold Challenge a ways back for Fast Twitch.  6 x 1.1 miles with the exercises in 60 minutes.  If memory serves, 4 of the 20 or so did all 6.  We cut off about 1/10 mile to make it pretty close to a mile.

Top 6:





Uncle Phil


Honorable Mentions: Haze’s beard because he must have been 10 degrees hotter than the rest of us with that.

Strong work by all the PAX to push through that workout.  Conditions were absolutely brutal.

Kotters to Cottonmouth.  Been a long time since YHC has seen him.  And a Respect now.  Strong work out there.

Other Respects, Shoe and Snuka, pushing hard out there as usual.  Hammer crushed it until he had to be the first out.  Semi joined us, always good to see him.

Gummy started the mumblechatter out of the gate, commenting on the pace of the mosey.  Glad he did, YHC has a problem with starting fast.  Last Fast Twitch Q it hit YHC hard on the back end.

I think at least 25% of our PAX today are CPA’s.  Not sure where to go with that one.  Helpful should audit services be needed.

Always a pleasure to lead the Anvil PAX.  Well done today men.


Serve: The Sandbox is a service opportunity that is ongoing.  Provides help to local families who need it, from yard work to moving services.  This Saturday there is an opportunity to help.  Check the Sandbox Slack channel or reach out to Soft Pretzel or Transporter for details.



DMZ 5-Year Workout

Only a few in the parking lot upon arrival.  Aquafresh firmly planted the shovel flag.  Great to see Old Glory flying as all of our 37 made their way to the DMZ AO for a celebration of 5 years in operation.  YHC asked the M a month or so ago if it was OK to take her Monday and explained why the request was made.  She typically is great about relinquishing a FIA workout if YHC has to lead.  This one slipped her mind and negotiations ensued.  Wednesday was conceded.  Disclaimer was given, though most didn’t hear it due to significant chatter.  Off we go.


Mermaid Q

Mosey around Church at Charlotte building.  Circle up in lot adjacent to launch lot.


SSH x 10 IC

Imperial Walker x 10 IC

Mountain Climber x 10 IC

Merkin x 10 IC

Peter Parker x 10 IC

Low Plank Jack x 10IC

Low Slow Squat x 10 IC

Very short mosey in the parking lot.  Launch point designated at the crate myrtle at the top of the lot near Carmel Road entrance.

Target point is the Exit sign at the bottom of the parking lot.

5 Pack

Run down parking lot.  Stop at 1st tree.  5 Hand-Release Burpees.  Run to Target.  15 Heels to Heaven.  Run back to 1st tree.  5 Hand-Release Burpees.  Run to Launch.  15 Merkin.  Repeato OYO x 4 for 5 total reps.  50 Hand-Release Burpees, 75 Merkins, 75 Heels to Heaven.

Mary to regroup.  Dredd led a few exercises then handed Q back to YHC.  Keep feet at 6 inches between exercises.  Flutter x 25 IC, LBC x 15 IC, Rosalita x 15 IC.  25 minutes in and time to hand over the Q.

Fishwrap Q

Mosey down the parking lot and over to Carmel Road Park football field.  Partner up.

AYG 100 yards.  Wheelbarrow back.  All the way back, if you can.  Most could not.


AYG 100 yards.  Bear Crawl back.  Q called exercise at his discretion during the Bear Crawl.

10 Squats

AYG 100 yards.

10 Squats

AYG 100 yards.

Merkin x 10 IC

AYG 100 yards

Continue through the park back to the launch lot.



As noted up top, Mondays are reserved for the M’s FIA workout.  Hadn’t posted DMZ in a long time.  Appreciate the invite to co-Q this workout from Aquafresh current site-Q.  Glad to split with Fishwrap, former Metro Nantan.  Speaking of Fish, he asked me to take the backblast.  Probably  because DMZ is officially an A51 workout.  Gotta say, slightly disappointed I don’t get to read one of his masterpieces.

Bushwood was the lone pre-runner and a former site-Q at DMZ.  Ducked into his house at about 4.5 for hot minute.  Convenient to have that option.

Skywalker, another former site Q, posted.  Always good to see him out with the PAX.

Hops, yet another former site Q, took us out in prayer.  T-claps Hops.  We keep praying for Bout Time’s son, Jennings, in his battle with cancer, and for Utah’s family, in the wake of his father’s passing last week.

One Eye, current DMZ site Q, posted and put in the work, same as usual.

Appreciate the leadership of the aforementioned at DMZ over 5 years, and Fishwrap, site FNG at DMZ, for his leadership today.  It takes some work to keep a site strong for 5 years.  That work does not go unnoticed.  T-claps men.

Some famous F3 PAX with the group today.  Crotch Rocket is blowing up the Nation, planting cities.  He rattled off several in announcements.  The man is working hard to give this away.  There are opportunities to help.  Hit him up.

Checkpoint crushed the workout.  That’s what he does.  There were several others in the lead group.  With that many PAX it was hard to take notes.

One of the front-runners was Dredd.  He pushes hard, at everything.  Glad to see him today.  YHC will share a little of our post-workout conversation.

Somehow, we got to talking about bees.  A few years back, YHC had a honeybee infestation at the casa.  Estimates had 10,000 bees living in my soffit at the apex of my roof, AKA, the highest point.  The bees “bearded” in the late afternoon.  What’s bearding some may ask?  Bees are remarkable insects.  They must keep the place they live in a certain temperature range.  To do that, a large contingent would spill out of the soffit and just hang there, allowing viewers a peak at a massive ball of bees.  YHC called three different exterminators.  Two wouldn’t touch it.  At that time, honeybees were protected.  One merry group of 3 exterminators showed up and took a vacuum and sucked out several hundred.  The ringleader was certain he got the queen, which was necessary for the rest to leave.  Alas, he did not, and did not answer subsequent phone calls.  Through the Twitter machine, YHC got connected with Strummer and Mighty Wind, both of whom showed up to investigate.  Mighty Wind said he could get scaffolding and the two were willing to “help” YHC with removal.  Slaughter kindly donated the use of enough scaffolding to get to the apex of the roof.  I had never met any of these men.  Mighty Wind recruited a non-F3 novice beekeeper friend and the two of them showed up on a Sunday to get to work.  Strummer was busy that day.  They worked for several hours to take apart the soffit and remove the vast majority of the bees.  They got the queen and Mightly Wind tried to recolonize the bees.  They did not make it.  My connection to F3 allowed all of this to happen and got me out of a serious bind.  Just an example of the men we run alongside each morning and what they do for others.

Thankful for F3 and all the men working hard to sustain it and grow it.

Dredd also told YHC that honeybees are not protected any longer as the numbers are back up.  Also, roughly 70% of our food requires pollination on some level.  FYI.

Back to it.  Enjoyed this morning and this group.  Well done men.



Hit up Crotch Rocket if you are interested in helping with the massive LEAP efforts underway right now.



Centurion: 06/08/2018

21 men showed up for this week’s installment of Centurion, including 2 FNGs and my twin brother, Slow Roll, site FNG.  Thorough disclaimer that Purple Haze would have been proud of, was given.  Off we went.

Mosey counterclockwise around the football field to Stairwell 2.  Up to level 4


IW x 10 IC

Mountain Climber x 10 IC

Merkin x 10 IC

Peter Parker x 10 IC

Squat x 10 IC

SSH x 10 IC

Down Stairwell 1 and up through Chipotle lot across 51 and continue mosey to Palatine Hill.  Far end of the parking lot.  Chair plank to regroup.

Palatine Repeats

Called exercise.  AYG to top of Palatine.  Called exercise.  AYG back.

  1. 5 H-R Burpees/20 merkins
  2. 5 Knee Slap Burpees/20 Carolina Dry Docks
  3. 5 Double Merkin Burpees/15 Heels to Heaven

Plank series between each round with all the favorites.  Mary when done.  Several exercises.  Feet up for all.

AYG up and over Palatine.  10 Burpees OYO.  Chair plank.

Mosey back toward the shopping center.  Stop at 1st entrance.  Smurf Jack x 10 IC.  Continue to cross walk and back to campus.

Enter Tartarus on level 1.  Line up abreast.

Plank Start Sprints

Low Plank/Right Leg high/Swap-AYG up full level ramp.  Plank at top.

Mosey up a half ramp.

Elbow plank.  AYG up a full level.

Mary at level 4.  Down Stairwell 2.  Over and up Stairwell 1.  AYG to Stairwell 3.

Plank series with 15 Merkin IC to close it.

Down Stairwell 3.

AYG back to launch.

Mary to close: Rosalita x 20 IC.  Flutter x 55 IC (for Shoe’s bday last week).  30 seconds of burpees to run out the clock.



Apologies today men, pressed for time.  Solid work by all.  Rachel and Lorax were going head-to-head for most of the workout.  Uncle Rico has some fast twitch for sure.

Good work Pro.  Runstopper and No Show pushing hard.  Uncle Phil getting work done and running in and back.

Both site-Q’s posted.  What?

Shoe and Chelms with some good chatter and solid work put in.

Finally got my twin bro, Slow Roll, to post A51.  Thankful he could make it and solid effort on his part.

Kotters to Brushback.  Always good to see him amongst the PAX.

Welcome to FNG Yao, brought by Champagne.  Dude is tall.  Great job out there today.  See you soon.

Welcome to FNG Scrum, brought by Drago.  Well done young man.  Way to push through that one.

T-claps to Champagne for the takeout prayer.


Pool party in Waxhaw hosted by Transporter/UCo/SOB.  Check Slack for sign-up.  Tonight at 7:30.  Families welcome.

LLS Dinner.  6/13.  Bout Time’s M, Lauren, is guest speaker.  Cooter 2 is your contact for a link.

1st Tee.  Chelms coordinating a 1st Tee with several days over the summer.  Has coaches, but could use a few more volunteers.  Hit him up if you can help.



Rain…Please, Rain

Haze told Snowflake it felt like YHC was on Q every other week at Anvil.  Actually been just shy of 4 months since last Q 01/17/2018.  McGee asked for a good disclaimer, YHC obliged, or at least tried.  Bugeater clown car pulled in at 0530 as we were beginning our mosey.  Perfectly timed arrival.  Off we went.


0.42 mile mosey to first lot between Ent 1 and Ent 2.  Circle up.


IW x 10 IC

Hillbillies x 10 IC

Merkin x 10 IC

Mountain Climber x 10 IC

Plank Jack x 10 IC

Mosey over to Ent 2 Rock Pile.  Grab lifting rock.  Bring rock to Ent 2 side of lot we did COP.

Rock Set

10 Curls/10 Tri Extensions/10 Overhead Press

Main Event

Complete Rock Set.  AYG to Hotbox with stop halfway for 5 Burpees.  Continue to Hotbox.

Bench Set

10 Step Up/10 Dip/10 Derkin.

AYG back with 5 Burpees at midpoint.

Repeat x 4 for 5 Repetitions.

Rachel and Purell went back for six.  YHC led some Mary IC.

LBC x 15 IC/6 inches/Rosalita x 10/Hold/Flutter x 10/American Hammer x 10

High Plank/RAH/RLH/10 count/Swap/10 Count/Low Plank/RLH/10 count/LLH/10 count.  Recover.

Return rocks.  Complete curls/presses on the way to the rock pile.

SSH x 15 IC to regroup.

Mosey to Avenue of Trees.

10 Trees on the Avenue.  Run to 1st tree.  5 Merkin.  2nd.  10 Jump Squat.  Alternate to the end of the Avenue.  Mosey back.

Chair Plank with 20 Air Press IC to regroup.

Mosey back to launch.



Took YHC a moment to figure out what the beeping noise was at 0458.  Sleep was that good last night.  Doubled down with Hawk’s Nest and an evening Ruck during my daughter’s swim practice.  Both at Latin.  Made for a good night’s sleep.  Shook off the cobwebs and rolled out to Anvil.  So did another 19 men.

Purell, Rachel, and McGee were out front on the long Main Event set.  McGee faded slightly, but still a strong effort.  Brilleaux was moving, along with Runstopper.  Ickey Shuffle did zero (0) Burpees.  Dude is taking his Burpee Free May seriously.  Protip: you can’t believe everything you read on the inner webs.  BFM is a load of garbage.

Haze offered some form critique on the Rosalitas.  YHC called for them at 45 degrees.  Haze swears they must be done at 90.  Q has discretion in these matters.  Modify as necessary.  Champagne was quiet on the form today and pushing hard, like the rest of our crew.  Mickey had on his brown leather boots.  Those things made my feet, ankles, knees, and even toes hurt each time I saw them.  Strong work from Mickey today.  Kotters to Deep Dish.  Glad to see him out at Anvil.  T-claps to Snowflake for run in/run out.  Margo texted last night asking if he should expect to get wet.  With the rain and all, there was a chance, but it held off.  Would have been real nice for some rain at about round 4 of the Main Event.  71 and 94% humidity makes for some sweat and general discomfort when spending time in the pain cave.  But hey, that’s why we get out of bed and do this, right?  Well done by all the men today.  A pleasure to lead the group at Anvil.


05/26/2018: A51 Memorial Day Convergence at Rock Zero.  0700

05/28/2018: F3 Convergence/Patriot Day Run with Speed for Need (5K) pushing 8 US vets.  Symphony Park.  Converge, run 5K, support, or any combination.

Pray for Jennings Palmer for continued healing and return of his appetite.  Bone Marrow has taken hold.

Pray for Utah’s father.  He is in ICU at CMC Main.

Prayer Update for Bout Time’s son Jennings

Men, it is National Day of Prayer day.  Thanks for all of the prayers thus far for Jennings, 3 year old son of our brother, Bout Time.  Please continue to pray for Jennings and the Palmer family.  Specifically, prayers are needed around the following:

Jennings has an ANC of 100 as of this morning (5/1/18). This is a sign of engraftment! While it will be a process and take some time, this is a very good sign. It also comes with increased pain and other things. He needs to have an ANC of 500 for 3 consecutive days to be considered engrafted. Some things to pray for this week:

*that we can continue to keep Jennings as comfortable as possible until the cells come in and start to heal what chemo hurt

*that engraftment would continue and come without complication

*that the GVL (graft versus leukemia) effect would be strong and keep all Leukemia cells away now and forever

*for Jennings’ strength, energy, joy and appetite to return quickly after engraftment

*will you also pray that he will eat well after engraftment and that we won’t have a lot of issues motivating him to do so? Before transplant and NG tube- eating was never his favorite activity. But it’s an essential part of his body recovering and continuing to grow. We need him to be motivated to eat food. He hasn’t had to since he has had the NG tube and we want that out as soon as we can take it out.

You can follow Jennings progress on Facebook at ALL IN for Jennings.  The family is so thankful for all of the support.

Seasoned Warriors

11 men and the QIC stood around exchanging pleasantries for a few minutes prior to 0530.  Plenty of stretching, grunting, and groaning in this circle.  Margo mentioned that he fought the snooze button hard this morning.  Good on him for winning.  Disclaimer given among significant chatter that increased as the vital details of the disclaimer were provided.  YHC assured the crew that we would, indeed stay under 2 miles and we would push hard.  Chelms started in on the requests/demands immediately, something about a high hamstring pull and yoga.  Paper Jam talking about no burpees or something.  Time to move this hardened group of seasoned warriors.


Mosey into campus, right on thoroughfare next to parking deck.  Ascend Stairwell 2 to Level 4.  Circle up.


SSH x 10 IC

IW x 10 IC

Mountain Climber x 10 IC

Peter Parker x 10 IC

Alternating Shoulder Taps x 10

Alternating Hip Slappers x 10

Mosey toward Stairwell 1 and down to ground level.  High plank while instructions/suggestions provided.


Ascend Stairwell 1 to Level 4.  Called exercise(s).  Run to Stairwell 2 and descend to ground level.  Called exercise(s).  Repeat

3 Rounds

  1. 5 Burpees/10 Jump Squats
  2. 15 Merkin/15 Donkey Kicks
  3. 10 Hand-Release Burpees

Plank-o-rama and Mary to wait on six between rounds.

Ascend Stairwell 1 to Level 4.

Line up on wall for People’s Chair.  Shoulder Press x 30 IC.

Bear Crawl across deck.  Lunge Walk back.

People’s Chair.  Alternating Leg Raises x 33 IC.

Bear Crawl across deck.  Lunge Walk back.

Line up facing the full length of the parking deck (Stairwell 1 to Stairwell 3).

AYG from Stairwell 1 to Stairwell 3.


AYG back.

High Flutter x 15 IC/LBC x 15/Hold 6 inches/10 count

AYG S1 to S3.

High Plank.  Hold.  6 inches.  Alternating Leg Lifts x 10 IC.  Right Leg High.  One-Leg Merkin x 10 IC

AYG back.  5 Burpees OYO

Descend Stairwell 1 to ground.  Ascend Stairwell 1 to Level 4.  Back down and continue to launch.



Fairly certain this group went a little out of their way to appear to be a group of cranky old men.  Regardless of the complaints, groaning, and call for no burpees and little running, I hold fast to my description above for this group: seasoned warriors.  All men went into battle this morning and crushed the opponent, AKA, YHC’s workout plan.  Chelms put the high hamstring injury aside and pushed hard along with Margo on the 3xDoubles.  We won’t get into form much.  Well maybe a little.  Paper Jam is always good for a few well timed zingers.  Believe YHC heard him refer to the Chelms merkin as a Carolina Dry Dock.  Chelms did say that good form is optional at Fishing Hole.  Rest of the group stayed pretty much together.  Abacus exhibited superior bear crawl skill and speed on Level 4.  Frehley’s for some fast twitch on the sprints.  Kotters to BOG.  Glad to see him at Fishing Hole, and, in general, as he keeps a constant travel schedule.  T-claps to Crabcake for EH’ing him last night at Char Bar 7.  Great to see Loogie and Commish and chat with Cadillac and Patent Pending some.  Shoe put in work and brought some chatter, as expected.  Well done today men, way to push hard, and to push each other.  That is what we do.  Thanks to Bean for reaching out and inviting YHC to Q.  Really enjoyed it this morning.  Came in at about 1.6 miles.  Thanks to Shoe for the takeout.


Shoe is praying the Rosary every day in May, specifically for strength and healing for Jennings Palmer.  Chelms jumped on board as well.  Prayers needed.  YHC will follow up with another post with specifics for this month.

Reach out to Chelms for mentorship opportunities for some of our city’s youth.  He and a few others are taking a group of 10 middle school boys camping at Crowder’s Mountain on Saturday.  Always a need.  Hit him up at

Patriot Festival 5 K and F3 Convergence with Speed for Need.  05/28/2018.  Convergence workout prior to the race with Checkpoint on Q.  SFN will be pushing 8 veterans.  Will be a great event.  JRR Tolkien is your contact for more info.


The Boot Loop

Solid crew of 13 posted in what were expected to be nasty conditions.  Not the case, the weather could not have been more comfortable.  Light rain at times with some light wind to cool us down.  58 and rain is about as good as it gets.  Disclaimer provided to the pax and included the fact that the QIC has not done any real running aside from bootcamps in several months.  Circled up where we stood.



SSH x 10 IC

IW x 10 IC

Mountain Climber x 10 IC

Peter Parker x 10 IC

Sub-8 mosey down Raintree Lane.  Left on Whitethorn.  Continue to corner of Whitethorne and 4 Mile Creek.

Circle back for six.  Merkin x 15 IC

OYO pace from corner to Raintree/Windbluff.  Circle back for six.

Flutter x 30 IC/5 Hand-Release Burpees

OYO to Raintree/51.  Circle back for six.

Flutter x 30 IC.

OYO pace to 51/Providence.  Circle back for the six.

Can’t recall the exercise done here, but we did one.

AYG pace on Providence to Windbluff.  Short segment.

Romanian Deadlift x 10 IC Right/Left

AYG to stop light at bottom of Providence hill.

OYO pace up the hill to Raintree Lane.


Mosey through campus over to parking lot between launch and SwimMAC.

AYG sprints to close it out x 4.  Approx 80 yards.

Mosey back to launch with a few minor detours.  Still learning the campus.



Haze put me on the calendar prior to vacating site-Q duties.  Told YHC it was time to get back out to Fast Twitch.  That was in January or February.  YHC has been dealing with foot issues in 2018 and running has been put on the banned list.  Well, running several miles on paved surfaces, anyways.

How soon we (YHC) forget about the pain the hills of Raintree can inflict.  Initial mosey felt great.  The initial hill not so much.  The six mentioned above was YHC for each segment.  Appreciate the gazelles circling back.  Not sure I ran any faster, but had company.

Usuals up front.  Purell, Thin Mint, Rachel, Lorax.  Speaking of Thin Mint, glad to see him at Fast Twitch.  Mentioned that he was trying to break out of his unintentional routine that he had set in motion.  Uncle Rico, Fastro, Margo, Semi, Gummy, Fault Line all getting after it.  Well done today men.

Aside from the a## kicking YHC endured, it was great to get out to Fast Twitch again.  Been too long.  Appreciate the invite to lead.

The Strava looks like a boot, very similar to what Italy looks like on a map.


Jennings Palmer continues to fight to accept his new bone marrow cells.  Reports indicate he is doing as expected.  Please continue to pray for him and the Palmer family.  If you would like to do more, they are in need of some items on this Amazon Wish List

Beer Mile 05/11/2018.  Gummy is your man for this completely unsanctioned event.

05/11/2018: FNG Day at Cerberus.  Grab an FNG and bring him out.  Coffee to follow.  Thin Mint is your contact should you need more information.

A51 Annual Memorial Day Workout.  05/26/2018.  Details to follow.  Prohibition and Haze are the workout Q’s.  This is always a special workout.  Get it on the calendar.


Glad to pull in and see Tagalong placing the actual shovel flag firmly in the terra firma.  She was waving proudly.  A few pre-runners.  Bunker, Enron, Gumbo, Frasier, perhaps.  Dark and difficult to see across lot as they came in.  Rest of the crew arrived by vehicle.  YHC disclaimed the group and we took off.  YHC mentioned the real shovel flag, right?  That should be a thing.

Mosey past the movie theatre front doors and into the lot in front of Jersey Mike’s in the general vicinity of where Smoke used to be.  Last time YHC Q’d at Stonecrest, COP was completed with the sumptuous smell of BBQ wafting through the air.  A thing of beauty that is no more.


SSH x 10 IC

IW x 10 IC

Smurf Jack x 10 IC

Imperial Squat Walker x 10 IC

Mountain Climber x 10 IC

Merkin x 10 IC

Peter Parker x 10 IC

Mosey up to Elm.  Hang a right, then a left on Elmstone, aka, Murderhorn.  Continue mosey to Elmstone Park rock pile.  Grab the biggest lifting rock you can handle.

Rock Set

Civilian cadence.  Curl x 10/Overhead Press x 10/Tri Ext x 10/Curl x 10/Overhead Press x 10/Tri Ext x 10/Rockee x 10 OYO

AYG up Murderhorn to 2nd street light on the right.  Mosey back.

Rock Set

Curl x 10/OH Press x 10/Tri Ext x 10/Repeat/10 Rockees OYO

AYG to 1st street light and back to rocks.

Rock Mary 

Rock stays pressed above chest.  Feet stay up.

Flutter x 10 IC/Dolly x 10 IC/LBC x 10 IC/Chest Press x 10 IC/Hold/5 Rockees OYO

Mosey up Murderhorn.  Stop at each street light and complete 10 Merkin OYO.  Stop at Thorncrest.

Plank-o-rama.  RAH/RLH/10 Count/Flapjack/6 inches/RLH/10 Count/Flapjack/10 Count.

Rosebriar Loops

AYG Clockwise around Rosebriar.  Stop at each of 3 islands.

Loop 1- 5 Hand-Release Burpees

Loop 2- 10 Heels to Heaven

Burpees to wait for the six.

Mosey across Elm to Launch Lot.  Circle up.


Freddie Mercury x 10 IC.  Hold 6 inches.

Flutter x 50 IC.  Hold.

Dolly x 30 IC.  Flip over to High Plank.

Merkin x 10 IC.

Alternating Shoulder Taps x 10

Alternating Rib Shots x 10

Alternating Hip Slaps x 10



Right out of the gate in the initial mosey, Haze started providing motivating chatter (aka, Talking Smack) to Frasier.  Haze was out in front of Frasier and seemed to think he could stay there throughout the workout.  Very bold statement, IMO, but, Haze has been crushing the runs lately.  He is in good shape and regularly out front.  The head to head competition played out like this, to the best of my memory:

Mosey to COP: Frasier

1st AYG to 2nd Stop Light from Rocks and back: Haze

2nd AYG to 1st Stop Light from Rocks and back: Haze, by a horsehair with Frasier closing fast.

Merkin Mosey up Murderhorn: Tie

1st Rosebriar loop: Frasier

2nd Rosebriar Loop: Frasier

Mosey back to launch: Haze

Todays’s champ: Haze

YHC appreciates the motivating chatter this morning.  This is why we get up in the morning, and, why we get better.  You get faster by running with faster men.  Encourage the guy next to you.  Better yet, challenge him.  Disclaimer: above results unofficial and subject to audit by any and all pax present.

Wingman showed some fast twitch on the AYG runs and up Murderhorn.  No Show and Bunker as well.  Group stayed together for the most part.  Glad to meet Zekeface.  He had to explain the name.  Now I get it.  Strong work out there today men.  Thanks for the invitation to Q a fine group of hard-working men.


Camping at Cane Creek.  F3 Dads.  Friday and Saturday nights this week.  See camping channel in Slack or hit up Frasier for details.  We have 3 campsites reserved.

Day Zero: Song, Scripture, and Prayer for Jennings Palmer.  04/19/2018 at 7:30 at RTS Charlotte Chapel.  2101 Carmel Road.  All are welcome.  Jennings is receiving a bone marrow transplant to help treat his leukemia.



Half Decade

YHC picked up Cane and Utah.  1st time we got the neighborhood crew back together in about a year.  Clown car over to campus and were the 1st to arrive.  Utah made a smart comment about the Q really drawing out the big numbers.  Alas, cars began pulling in.  Titan pulled in ready to roll, same as 5 years prior when he met YHC for 1st F3 workout on this very campus.  Cane was there.  Thorough disclaimer provided to the pax and off we went.  VSF proudly flying.


Mosey through campus past the main building and north on 51 to Wells Fargo parking lot to circle up.


IW x 10 IC

Low Slow Squat x 10 IC

Mountain Climber x 10 IC

Merkin x 5 IC-hold

Wide Merkin x 5 IC-hold

Diamond Merkin x 5-hold

Peter Parker x 10 IC

Mosey south on 51 into campus to Tartarus (deck) and ascend stairwell 1 to level 4.  Plank series.

Burp and Merk

10 Burpees.  Burpee 1 with 1 merkin.  Burpee 2 with 2 merkin.  Up to 10 merkin.  People’s Chair.

Double Redemption Loop

Stairwell 1 Level 4.  10 Knee-Slap Jump Squat.  Descend to ground level.  5 H-R Burpees.  AYG clockwise around football field.  Stop at scoreboard.  5 H-R Burpees.  Continue on to Cougar entrance.  20 Merkin.  Bear Crawl to cross walk.  AYG up ramps to Stairwell 1 Level 4.  Repeat


Legs up for all.  IC.  Flutter x 10/High Flutter x 10/Heels to Heaven x 10/Few more exercises

Descend Stairwell 1 to ground.  Plank

Triple Nickel 

5 Knee-Slap Jump Squats.  Up Stairwell 1 to Level 4 and over to Stairwell 2.  5 Donkey Kicks.  Down Stairwell 2 to ground and over to Stairwell 1.  Repeat x 4 for 5 reps.


Right Arm High-Left Leg High-10 count

Flapjack with 10 count.

6 inches.  Right Leg High-10 Count

Flapjack.  10 count.

6 inches.  Right Leg High.  10 Count

Flapjack.  10 count.

Elbows.  Right Arm High.  10 Count

Flapjack.  10 Count

Merkin x 10 IC.

AYG to launch lot.

Flutter x 50 IC



21 men put in work today.  Well done.  Rachel and Purell were out front with Brilleaux, Haze, and Titan close behind.  We covered 2.5 miles and got plenty of stairs and ramps.  Some mary and core and a little bit of legs.

Kotters to Titan, who EH’d YHC, and is now back in the gloom.  Great to see him today.  Always pushes hard.

Kotters to Cane, who YHC EH’d to go to the 1st post 5 years ago.  A medical issue has kept him away from the gloom so it was great to have him back out today.  Strong work.

Kotters to Red Rocks.  Brushback had a hand in his posting today.  Well done and thanks for the long-arm picture for #allinforjennings.  Speaking of that, Hops brought bracelets in Clemson orange.  On each bracelet, the hastag in the previous sentence is on there twice, as is Exodus 14:14.  The Lord will fight for you; you need only to be still.  Jennings, F3 Bout Time’s son (3) is fighting Leukemia and is in Memphis, TN with his family to receive a bone marrow transplant.  His sister, Caroline, is the donor.  Pray for Jennings and the Palmer family.

Scabby made his usual entrance a few minutes late.  Timed it perfectly to join us on the initial mosey.  Run in/Run out.  Strong work.

Bushwood was HC via text to Hops and YHC yesterday.  You won’t see his name in the pax list though.  Missed him out there.

5 years of F3.  Thankful for these years and all the men I have met and spent time with, putting in work, races, 2nd F, and 3rd F.  Truly a blessing in my life.

Today was YHC’s 109th Q since first posting 04/12/2013.  1st Q 08/24/2013 at Day Zero with Tiger Rag as co-Q.  It was a learning experience.  2nd Q was 10/01/2013 at Centurion.

Started tracking F3 posts 01/01/2014.  From 2014 through year-end 2017:

544 F3 posts

102 Qs

Enjoyed them all, to some degree, and I say that in a good way.  Tried to EH as many guys as possible over the 5 years.  My M has helped keep me in check when talking about F3 and I think I have found a pretty good balance at this point.  Only took 2 years of EH to get Utah out.  If you ask him, pretty sure he would tell you he wishes he had not waited so long.  Push on those around you.  Guys need F3 and most have no idea they need it.

Special T-claps to Purple Haze, who I consider my F3 mentor when I was getting started with leading.  He must have posted my 1st 10 backblasts and edited (audited) them before doing so.  Got me linked in on Twitter and was always available when I had questions.  Still is for that matter.  Appreciate the help and encouragement.

Honor to lead the men this morning, as always.  Thanks to Margo for the opportunity.


Day Zero: Song, Scripture, Prayer for Jennings and the Palmer family.  04/19/2018 at 7:30.  RTS Chapel, 2101 Carmel Road #allinforjennings.  Please join if you can make it.  The family is thankful for all the prayers.

Turned my recording app off a tad early.  Any other announcements, please add in Comments.