Author Archive Mermaid

Hard to Handle

8 men joined QIC for a 60-minute Rock Zero heavy workout. Gummy and Alf HC’d last night and site-Q Hoover as well. Glad to see the rest of the crew ready to put in some work. Disclaimer given and off we went.


Mosey out of the launch lot to the several adjacent lots of the vast Calvary AO. Circle up three or four lots down.


Merkin x 15 IC

MC x 10 IC

Peter Parker x 10 IC

Low Slow Squat x 10 IC

Mosey across campus to the Rock Pile. Grab a solid lifting rock. Mosey to lot 1 closest to 51. Line up.


10 Curl/10 Press/10 Tri Extension. Run 3/4 length of lot to last overhead light. Turn around and run back. 9 Curl/10 Press/10 Tri Extension. Run. 8, 7, 6…1.

Mary. Flutter x 50 IC. Dolly x 30 IC

Pick up your rock.

Rapid Fire Rock Set

All exercises to 10. Civilian cadence. Curl/Squat/Press/Curl/Squat/Press/Press/Squat/Curl/Curl/Press/Squat/Curl/Squat/Press/Hold over head/10 counts

Bring rocks back to pile. Mosey to Hot Box.

Bench Set: 10 Jump Up/15 Dip/15 Derkin.

Run to light post in parking lot. 5 H-R Burpees. Run Back. Repeato until Q calls it. 4-5 reps.


Burp N Merk

Burpee with 1 merkin. Burpee with 2 merkin. Up to 10 merkin.

People’s Chair. Knee taps x 33 IC. Air press x 55 IC

Mosey across cmapus to top of Entrance 4 lot.


AYG to launch



Posted Centurion yesterday exactly 2 weeks since last post. That one hurt. So did this one. Nice to have time off but tough getting back after it.

Alf was absolutely crushing it this morning. He gave a few shameless plugs for WAMRAP. 45 minutes of redline. Can’t wait to try it.

This crew put in a solid 60 minutes of work. Thankful for the fellowship this morning. Great way to start a weekend.

Almost forgot, Runstopper had tights on. and a long sleeve shirt with a t-shirt over that, with a hoodie over that. Attire elicited commentary.

Title comes from text correspondence with Purell. He told me he would see me Saturday a few days ago, then said he was going to smartsack last night. Needed some rest. No doubt about that. I think he Q’s about every other time he posts. Anyway, cracked me up when he texted the following: “Can’t handle your kind of beatdown that’s for sure.” I don’t often laugh out loud, but I did when I read that.


Beer Mile-ask Gummy

F3 Beer Release. Wednesday at Stumptown in Matthews


PAX list never works right with TAGS. Missing: Escargot, Brilleaux, Titan, Champagne

12 men joined QIC for another installment of Centurion. Hops snuck quietly past the sleeping dog and backed in like a pro. Haze still made fun of him. Time to get down to business. Disclaimer given.


Mosey up Little. Right on McMahon. Cut through behind the bank and up to plaza at Carmel/51. Circle up.


Mountain Climber x 15 IC

Peter Parker x 15 IC

Merkin x 10 IC

LOW SLOW Squat x 15 IC

Werkin x 10 IC

Mosey over to the stairs. Partner up.

Partner Stacks

Partner 1 does a lap at plaza. Run up to second floor, length of plaza, and down stairs back to P1. P2 does called exercise. Continue to target number.

  1. 200 Squats
  2. 100 Merkins

Mary to regroup.

Mosey back down 51 onto campus to the base of Tartarus between Stairwell 1 and 2.


Start at ground level. Run up Stairwell 1 to level 4 and over to Stairwell 2. Stop halfway. 6 Burpees. Descend Stairwell 2 to launch spot. 6 Heels to Heaven. 6 repetitions.


AYG up Stairwell 1 to level 4.

People’s Chair. 50 Shoulder Press IC

Mosey down the ramps to launch lot.

Dolly x 30 IC



Even though Alf was not present, he dictated part of COP. The Mountain Climbers and Peter Parkers were essential to stretch out the hammies from Anvil on Wednesday. Thanks for that.

Titan changed his plans to post Centurion after visiting Twitter. He EH’d me 6 years ago. Thankful for that and the chance to workout together. He was out front. After pre-run and doing squats while waiting for the workout to begin. Dude gets after it.

Chelms was true to his Twitter word. He posted after tweeting he was 100% HC. Strong work today, as usual. Haze poked at form once that YHC saw. Solid response in the moment.

Speaking of Haze, consistent chatter. He sniffed out the set at Tartarus, but was not quite right. Yes, YHC is aware that the Triple Nickel is overplayed. Simple and effective. Tack on a rep you get the 666, another form of the Beast. The Chinese favor this number and equate it to something like simple and easy. Perfect for the 666 set today. Oh, and no low plank jacks today.

Champagne posted even though he pulled something in his hip. Brilleaux was doing his best to keep pace with Titan. Snuka continues to amaze with his speed. Flutter form, not so much, however. Escargot getting faster and stronger with consistent posts. Brushback in the house and working hard. Uncle Phil rolled in at the start buzzer, maybe a little after. Thunder Road steadily getting work done. Cheddar posted Centurion for the first time in a while. Didn’t get a chance to talk to him today, unfortunately. Glad he joined us.

6 years of F3. Not sure how many posts. 134 Q’s. First post was 4/13/2013. Dora on Q. Byron’s Birthday Bash was the name of the workout. Kicked me in the teeth. Wasn’t sure I’d be back. Wasn’t much of a runner and the number of squats was excessive. Was sore for a week. Made it back, thankfully. Appreciate the friendship and support, men. T-claps to Hops for the takeout.


General Hospital will be at Centurion next week 4/19. Paper Jam on Q. Walking, core, mary for those on IR.

Runstopper on Q next week.

4/17 Death Valley/Anvil convergence at Calvary 0530. Gummy on Q

Mountain Goat has Benny on Q next Friday. He will run the Mermaid Challenge. Start at South Charlotte Middle. Run south on 51 to CCHS. Goal is level 4 of parking deck. Return. 60 minutes. Did it once in 59 minutes. 7.5 miles at 7:45 pace, to give an idea what it takes.

Keep praying for Red Rocks. He is making progress. Long road ahead.

Explosive Gas

PAX: Hops, Puddin Pop, Pop Tart, HIPAA, Clover, Champagne, Sprockets, McGee, Thunder Road, Ironsides, Semi Gloss, Orange Whip, Marge, Escargot, Hammer, Flojo, Mr. Magoo, Mermaid

Lots of chatter at Hawks Nest. Disclaimer given, not sure how many heard it though. Off we went.

Mosey through campus past SwimMAC. Huff some chlorine exhaust. Keep moving up to the parking lots next to Providence Rd. Circle up.


IW x 15 IC

Mountain Climber x 15 IC

Low Slow Squat x 15 IC

Merkin x 15 IC

10 H-R Burpees OYO

Heels to Heaven x 15 IC

Flutter x 15 IC

Mosey down campus thoroughfare. Left over bridge and up to the pavilion. Find a bench.

Bench Set: 10 Step up/10 Dip/10 Heels to Heaven

AYG down the hill to 1st speed bump. 5 H-R Burpees/10 Jump Squat

AYG back to pavilion. Keep repeating until QIC calls it. Most guys got 8-10 reps.

Mary/Core: High Flutter x 15 IC/Dolly x 15 IC/LBC x 15 IC/High Plank/Elbows/RAH/RLH/Swap/High Plank/Plank Jack x 15 IC/6 inches/RLH/LLH/Merkin x 10 IC

Mosey down through campus to the bridge leading to the football field.

People’s Chair. Hold.

AYG up the hill around the back of the field and up the 2nd hill. 5 H-R Burpees OYO. Mosey back down and hold People’s Chair. Group mosey back up the hill and right to parking lot next to launch lots.


Rosalita x 15 IC/AYG to end of lot

Flutter x 50 IC-AYG sprint to end of parking lot

Plank-o-rama. AYG sprint x 2.

Mosey back to launch.



I’ve been to hundreds of F3 workouts. Seen and heard quite a bit over hundreds of hours working out with the PAX. Nothing quite like the explosive flatulence produced by Puddin Pop today. Fairly certain it knocked Champagne over out of his plank. Or maybe he just shot up out of surprise in attempt to avoid the aftermath. Either way, it was scary. Well done Puddin.

McGee, Orange Whip, Hammer leading the way on the repeats. That little hill after a few burpees, several times. Gets the job done. Had some racing going on during the sprints. Above in the mix with Sprockets and Pop Tart showing some fast twitch.

Solid work by all this morning. Rain stayed away and conditions were pretty darn nice for a workout. Appreciate the opportunity to lead the men of Hawks Nest. Awesome group of guys every week.

Have to bolt out of the workout and skip COT. Not ideal, but have to get my boy to the bus stop by 7:00. Tried to keep track of the PAX for the list, but my threshold is 15, apparently. Sorry if I missed you in the list above.

Missed the announcements. Sound off below if you have something. Thanks men, have a great day.

Step Up and Q

PAX: Purple Haze, Escargot, Torpedo, Brilleaux, Deadbolt, FNG (9-Mile), Frehley’s Comet, Snuka, Dr. Belding, Uncle Phil, Scabby, Lorax, Mermaid

Scheduled Q, Swiper, got pulled away by work obligations. YHC attempted to shift the schedule to find an alternate Q, to no avail. Bunch of guys running the P200 and on Spring Break. Deadbolt from F3SouthWake (Fuquay-Varina/Holly Springs NC) was in town and brought an FNG. Glad to have them. Thorough disclaimer given and the call given for a few men to step up and lead segments of the workout. YHC took the lead to start.

Mosey to Tartarus and up the ramps to the top. Circle up.


SSH x 10 IC

Imperial Walker x 10 IC

Low Slow Squat x 10 IC

Merkin x 10 IC

Alternating Shoulder Tap x 10 IC

Alternating Hip Slaps x 10 IC

YHC asked for a volunteer Q. Scabby stepped up.

Mosey down the stairs to ground level, up through campus to the picnic tables at the front of school.

Bench Set

10 Jump Up/10 Dip/10 Derkin

We did this 3 times. Scabby lead plank-o-rama after each round.

Mosey North on 51 to the shopping center at Carmel/51. Partner up.

Partner Swaps

Partner 1 runs up stairs and over 2nd floor walkway. Down stairs and back to Partner 2.

Partner 2 does called exercise. 3 rounds.

  1. CDD
  2. Squat
  3. Merkin

YHC led Mary-Flutter x 20 IC/Dolly x 20 IC

PAX asked for a volunteer. Lorax stepped up.

Mosey out of the parking lot past the traffic circle down to McMahon. Take a right. Continue to rock pile. Grab lifting rock. Find partner.

Partner 1 runs up McMahon. Left up thoroughfare around traffic circle and back to Partner 2. Partner 2 does called exercise. 4 rounds.

  1. Tri Extension
  2. Overhead Press
  3. Curl
  4. Deadlift

Q back to YHC. Mosey down Little to launch lot.

Burp-N-Merk to close us out. Burpees with ascending number of merkins from 1-10.



Big welcome to Deadbolt and FNG 9-mile. Deadbolt was in from SouthWake. Usually posts Rock Hill when in town. Brought 9-Mile, who hails from the suburbs of Detroit, also in town on business. Glad to have them both join us. 9-Mile has a workout group up in MI. He notes that they do similar type workouts. He is in good shape.

Kotters to Uncle Phil. Good to see him in the gloom.

T-claps to Scabby and Lorax for stepping up to Q parts of the workout. F3 is a group of participant leaders. We all need to be ready to lead in the moment. Thanks men.

Glad to have Haze back out at a boot camp. He brought some mumblechatter, as usual.

Hops was HC yesterday. Coming off IR. My actual text string with him, in part:

Hops-Was going to wait and test knee on a run Saturday/Sunday; but I’m itching to get out there…

YHC: Post Centurion. Will make sure it is a good one. Can always stop if it hurts.

Hops: Will do

Hops: HC

YHC: Puppy is letting you HC these days?

Hops: Yep! Much rejoicing on that front

Puppy for the WIN. Next week it is, then. Glad he is ready to come off IR.

Strong work today men. T-claps to Lorax for the takeout.


Dash for Downs-TOMORROW-Blakeney. Speed for Need will have 6 chariots.

Serve opportunity in Metro. Local school has approached F3 and asked for mentorship through a workout for the boys. Torpedo mentioned this. Look to for details.

Escargot on Q next week. Former site Q takes the helm for the first time in quite a while.

Hawk’s Nest Substi-Q

Date: 02/26/2019

QIC: Mermaid

Pax: Spack, Sprockets, Semi, Mermaid, Taco Stand, One Eye, Thunder Road, Pop Tart, Scratch/Win, Billy Goat, Puddin Pop, Hammer, Sardine, Revlon, Lewinsky, Thumper

No shovel flag as Hops is DR. 15 men and one QIC on hand to get after it, yet again, at Hawk’s Nest on the Latin campus. Thorough and invigorating disclaimer given with emphasis on personal safety and motivation for the next 45 minutes.


Mosey down Campus Dr. Right on trail to football field. Right past the field to parking lot. Circle Up


SSH x 10/IW x 10/LowSlow Squat x 10/Mountain Climber x 10/Peter Parker x 10/Merkin x 15

Mosey behind the grandstand at the field and down the hill by the outbuilding.

Triple Nickel

Run up hill. 5 Burpees. Run down hill. 5 Burpees. 5 Reps

Mary to wait for six to finish

Mosey back up hill and continue behind the grandstand to the opposite end of the field to the bottom of the other hill.

Triple Nickel

Run up hill. 5 knee-slap Jump Squat. Run down hill. 5 Merkins. 5 Reps

Plank-o-rama to regroup the six.

Mosey back the way we came back to Campus Drive. Continue to the bridge and up to the Pavilion.


Find a bench. 10 Dips/10 Incline Merkins/10 Reps

Mary: Heels to Heaven x 20/High Flutter x 20

Mosey back down Campus Drive. Left at the bridge.

People’s Chair: RLH/LLH/RLH/LLH. Hold each. Drop as low as possible. Hold.

Mosey back up the hill around the football field. Out to the lot we did COP in. Plank start sprints x 2. Mosey back to launch.



Utah asked YHC to take his HN Q today. And posted Fast Twitch instead.

Kept it simple today. Hills and some reps to get the heart rate up. 50 burpees done by a few of the pax. Several did zero burpees. Spackler has a golf tournament or something that precludes his doing of burpees. Others suffer ailments or simply don’t partake in burpees. Maybe Ickey’s Burpee-Free F3 movement is gaining momentum #modifyasnecessary

Solid crew at Hawk’s Nest. Some hard work was done. Fast Twitch guys were hitting the track so we were in close proximity for a good portion of the workout. Great to see Rachel back in the mix #kotters

YHC had to leave before COT to get kids to school as this AO is farther from home than most posts. T-claps to Puddin Pop for the takeout. T-claps to Purell for taking care of COT and name-a-rama.

Always enjoy and am thankful to lead an F3 workout. Good work today men.

6 Strong at Anvil

QIC: Mermaid

Date: 02/20/2019

PAX: Bugeater, Lorax, Mermaid, Ickey Shuffle, Scabby, Snowflake

Scabby and Lorax were there. QIC pulls in. Ickey arrives. Snowflake runs in. That’s it. Low numbers today. Brief disclaimer and off we went. Bugeater joined us in COP after running in.

Half mile mosey through campus over to the Life Center Courtyard. Circle Up.


SSH x 10

IW x 10

Mountain Climber x 10

Merkin x 10

Mosey to the rock pile at Ent 2. Grab a lifting rock and carry it to the end of the long parking lot along 51 between Ent 1 and 2.

Rock Set: 10 Curl/10 Goblet Squat/5 Rockees

Mosey to the other end of the lot.

Island Repeats

Run the length of the parking lot. Stop at each of the 7 islands. Do called exercise and reps. Finish with Rock Set. AYG back. Alternate between 10 Merkin/10 Jump Squat to wait for 6.

  1. 8 Merkins/Island
  2. 5 Heels to Heaven
  3. 10 Squats
  4. 3 Hand-Release Burpees

Complete Rock Set at end. Repeat to regroup. Return Rock. Mosey to Life Center Courtyard.

Mary: Flutter x 25IC/Hold 6 inches/Dolly x 25 IC/Hold 6/High Flutter x 25

Plank: Low Plank/RLH/LLH/Elbows/RAH/RLH/Swap/High Plank/Merkin x 10 IC.

AYG to Hot Box

15 Dip/15 Incline Merkin. Repeat x 2.

Mosey back to launch lot. Stop at top of Entrance 4. Plank. Alt Shoulder Taps x 15. Continue mosey to launch.



Weekend swim meet and a cold had me idle since Friday. Glad to be out this morning, but probably shouldn’t have been. Sometimes you gotta push.

I had our number pegged at 4 this morning. We crushed that with 6. T-claps to Snowflake and Bugeater for run-in/out. Solid work by the group today. Thanks for joining this morning. Conditions not ideal, but that should never stop you unless your personal safety is in significant jeopardy. Get up, get out, feel better. Don’t let the fartsack win.

Not a whole lot of chatter. Lorax wondering what to do with all the extra time now that he doesn’t have to spend hours each day voting for Tolkien’s podcast. Taxes will likely fill the void. Bugeater was on the fringe working lone-wolf style until we gave him a hard time and he joined the other 5 during the main set. He was crushing the AYG backs on the 1-4.

T-claps to Snowflake for the takeout prayer. We prayed for Red Rocks this morning. He had a stroke on Saturday and is hospitalized in the ICU. There is a Caring Bridge page set up for him that can be found on the A51 Slack channel for updates. The next 5 days will be critical, per the 02/19/2019 Caring Bridge update. If so inclined, please include Red Rocks (Brad Sherrill) in your prayers men.


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Bagpipe Top 3 Contender for 2019

8 SOBs joined the QIC for the workout this morning. Disclaimer given, no sugar-coating this morning. Icy and dangerously cold, or something like that. Felt great once we got moving.


Mosey up Conlan Circle. Right onto the thoroughfare to Ortho Carolina Urgent Care. Cross Ballantyne Medical Pl. Circle up.


SSH x 20

Merkin x 15

Mountain Climbers x 15

Low Slow Squat x 15

3 Building Repeats

3 medical buildings in this part of the AO. Start at 1. 20 Merkins. Run to 2. 15 Knee Slap Jump Squats. Run to 3. 10 Burpees. Run back to 1. 3 reps total

Mary to regroup the 6. Flutter x 20/Dolly x 20/Heels to Heaven x 10

Mosey up out of the Medical park. Left on Ballantyne Commons. Right onto Costigan and over to the parking deck. Stop before crossing BC. People’s Chair. Monkey Humper x 20 IC.

Mosey up ramps to top. Monkey Humper x 20 IC.

Down Stairs to subteranean level. AYG up ramps. At each right turn: 10 Monkey Humpers/10 Merkins.

Plank-o-rama at the top. Mosey back down the ramps and down Costigan across BC to Conlan Circle. Left on the Ortho thoroughfare. AYG to Ballantyne Medical. 10 Burpees OYO. Mosey back up to launch lot.



Very little mumblechatter about the cold. Is what it is. We got moving quickly and kept the heart rate up. Didn’t feel the cold except when my windpipe and lungs were raising the temperature of the air I breathed about 75 degrees in a short period of time. Took a minute to get used to that.

Solid work by the Bagpipe crew today. Original call was for 5 repeats at the medical buildings. Should have went with that rather than audible to 3. Thanks for the invite to Q Bagpipe. Always nice to get down to B-tyne for a workout. Site-Q Tagalong has Centurion Q 2/1. Come on out and support him. He told YHC this was his hardest workout of the week (and 1st) and a top 3 Bagpipe for 2019. Good stuff.

T-Claps to Bratwurst for the takeout prayer.


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Centurion Intensity

LBegan to look like it was going to be Haze, YHC, and Utah, who ran in, doing this workout. Flurry of vehicles arrived. PAX ready to go vs. standing in the 25 degrees of the morning. Purell rolled in on two wheels and missed the disclaimer. No problem for him, he Q’s about once a week.


Centurion 3/4 Merkin Mile

Right on Little. Right on McMahon. Right on 51. Right into campus. Right into Tartarus. Right up short decks to Level 4. 10 Merkins at each right turn. 100 Merkins.


IW x 10 IC

MC x 10 IC

Plank Jack x 10 IC-Purple Haze complete these, without complaint.

Descend from Level 4 to ground. Stop in between Stairwell 1 and 2.

5×5: 5 LBC/5 Heels to Heaven/5 Plank Jack/5 Merkins/5 Burpees. Repeat

Quintuple Nickel

Start at ground level. Up Stairwell 1 to mid-point between Stairwell 1 and 2. 5x5. Run over to Stairwell 2. Descend to launch. 5x5. 5 repetitions

10 Jump Squat/10 Carolina Dry Docks. Alternate and repeat to wait for six.

Mosey to the mouth of Tartarus. Level 1 Entrance. AYG up long ramps to Level 4. 20 Donkey Kicks at right turns.

Mary at Level 4. Hold at 6 inches between exercises.

Flutter x 20 IC/Dolly x 20 IC/High Flutter x 20 IC. Right Leg out-10count/Swap-Left with 10 count. Right Leg to 90 degrees-10 count/Swap Left-10 count. Instructions given with legs at 6 inch hold.

Redemption Loop

Start at Level 4. 10 Jump Squats. Descend to ground. 5 Burpees. Clockwise around football field at AYG. 5 Burpees at scoreboard. 20 Merkins at Cougar entrance. Bear Crawl to crosswalk. AYG up short ramps to Level 4. People’s Chair to regroup. 10 Hand-Release Burpees OYO.

Mosey back to launch


Figured on a smaller crew today with mid-20s temp. Not the case as 20 men arrived ready to crush a Friday morning at Centurion. Utah, Scabby, and Ickey ran in. Nice work men. Purell planned to arrive early and pre-run, but was sidetracked by one of his kiddos. He needs more than 45 to get his morning fix. Always fun to try and give chase. Well, fun and defeating at the same time. Have to remember, the way to get faster is to run with faster men. Lorax, Brilleaux, and Snuka chased hard. Yogi, Chelms, Scabby in the mix near the front as well. All pax pushed on this one.

YHC decided a long time ago that weather would not dictate F3 posts. The only exception is extremely hazardous conditions. Only once in almost 6 years has weather prevented a post. Icy conditions prevailed during a period when there was no 4WD vehicle in the garage.

Adverse weather conditions have proved to provide the most memorable F3 posts for YHC. Tough weather brings another level of sensory stimulation to the mix. Don’t let weather be an excuse to getting better. Smack it in the face while you are crushing your workout. Better for it.

Always an honor to lead the PAX through these workouts. Well done today men. Solid work to start the day. T-claps to Haze for doing the Plank Jacks, and, more importantly, for the takeout prayer.


Fishing Hole workout on Thursdays at CCHS. Tough workout with an upper limit of 2 miles. Bunch older guys post it, but all are welcome. 0530-0615

Clothes collection for F3 Chimbote Mission Trip. These people need clothes and shoes. Chelms will post the desired donation items in the Comments below.

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Reps at daVinci

PAX: Mighty Mite, Fredo, Bucky, Thin Mint, Purell, Scratch and Win, Swine Flu, Escobar, Gilbert, Fletch, Teddy, Chopper, Dora, Slow Roll, Leprechaun, Bugeater, Fiji, Mermaid

Can’t figure out how to add the pax list to these posts all of a sudden.

Anyway, 18 men showed up to crush the 1st daVinci workout of 2019. 15 did not pre-run. 3 did. T-claps to Thin Mint, Fletch, and Purell who took down just under 4 miles. Disclaimer given. Let’s go


Mosey around back side of CFA and down the avenue of the apartments. Left down the main drag and around the turnabout. Back the way we came to WF parking lot. 20 SSH IC to regroup.


All IC: IW x 10/Seal Jack x 10/Merkin x 10/Peter Parker x 10/Squat x 10/Low Plank Jack x 10

Mosey across Rea to Blakeney to the playground.

Half Murph

10 Pull Up/20 Merkin/30 Jump Squat x 5

Mary to regroup and wait on six.

Mosey through Blakeney to the staircases at the Little Gym and Unlightened Yoga, among others.

Triple Nickel

Start at ground. Run up stairs to middle of building. 5 Jump Squat. Run down opposite stairwell and back to launch. 5 H-R Burpees. 5 reps.

Plank-o-rama to wait for six.

Mosey over to the Target lot.

100 Burpee 4 Corner

Run to corner 2. 5 Burpees. Run to corner 3. 5 Burpees. Run to 4. 5 Burpees. Back to 1. 5 Burpees. 20/4 corner round. 5 rounds=100 Burpees. YHC forgot the last 5. Thin Mint made sure to remind. #accountability-T-claps

Mosey back down toward playground. Stop at water fountains. 10 Step Up/10 Dips/10 Derkins

Mosey back to CFA lot.



With the 6-year and promise of beer at Stonehenge, didn’t know what to expect for numbers today. Awesome crew was ready to get after it. Amazing how not one of the PAX grumbled when the 4-corner call was made and each man calculated that he would complete 100 Burpees #daVinciStrong.

Nothing fancy today out there in terms of the workout. This was YHC’s 3rd Blakeney post and 2nd daVinci Q. Great AO with a ton of possibilities.

All pushed hard out there. My bro, Slow Roll, keeps getting stronger and faster since starting F3 in earnest in 2018. Glad he finally drank the Kool-Aid. He was hanging with Purell on the 4-corners. Glad to see Escobar out there. He has taken a short break. Solid work thrown down by all 18 this morning. You can take a look at the pax list and know who was up front. Strong crew.

Lastly, locked my key in my car when I went in for CFA. That was an added inconvenience to a super-busy day. My bro drove me home and my M drove me back. There went my backblast window before soccer. Hence, afternoon backblast after the swim meet.

Thanks for the invite to Q from Bucky, Mighty Mite, and Fredo. Honored to lead the men this morning. Have a great weekend all.


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Q Source-you should do it. Leadership training. Read about it HERE:

Anvil Merkin Mile

PAX: Runstopper, Snowflake, Scabby, Prohibition, Spackler, La Z Boy, Brushback, Clover, Gummy, Hopper, Ickey Shuffle, Purple Haze, Rock Thrill, Snuka, Scratch and Win, Utah, Mermaid

17 for the 1st Anvil workout of 2019. Veteran crew of fine A51 men ready to lay down some work. Disclaimer given and prompt launch at 0530.


4/10 mile warm up mosey across campus to lot closest to Entrance 1. Circle up.


IW x 10 IC

Low Slow Squat x 10 IC

Mountain Climber x 15 IC

Merkin x 15 IC

Peter Parker x 15 IC

Alternating Shoulder Taps x 10 IC

Flutter x 10 IC

Dolly x 15 IC

Mosey to the hot box. People’s Chair on wall. Right leg high/left leg high. Hold. 20 Burpees OYO.

Merkin Mile

Start at Hotbox. Run to top of Entrance 2. 25 Merkins. Run to bottom of Entrance 3. 25 Merkins. Run to top of Entrance 4. 25 Merkins. Run to Hotbox. 25 Merkins. 1 Mile and 100 Merkins.

More People’s Chair. Alternating Leg Lifts x 15 IC.

Mosey to Avenue of Trees. At each tree on right complete 5 Catalina Wine Mixers. AYG back down the Avenue. Plank up. Plank-o-rama.

Mosey back to Hotbox. Bench Set: 10 Jump Up/10 Dip/10 Derkin. Repeat x 4 for 5 reps. Jump squats for early finishers.

Mosey back to launch lot.



Was DR for the holidays and caught an Ohio cold. Couple that with a bunch of food and holiday cheer and YHC was prepared for a difficult morning. That certainly was the case.

Catalina Wine Mixers suck. No better way to describe them, really. A bit of mumblechatter around this call by the Q. Hit the Exicon for that beauty. Moderation is key with that one.

Spackler was pushing the pace at time this morning. Well done. The mumblechatter about the shirts of Gamecock past was entertaining.

Not a lot to report this morning, probably because the Q was sucking wind and trying to get through it. Rock Thrill joined us this morning. Always great to have him post in A51.

Best wishes for 2019, men. Saw a tweet from Busch (@chrisbehrmann) that seems very relevant to starting a new year, or, anytime really: “People are vowing to do something to make themselves better…but if you only focus on yourself, you will never be the best you or live a truly full life. You must shift you mindset to focus on making others better as well.” This is closely aligned with the F3 Credo: Leave no man behind, but also don’t leave them where you found them.” Push and support those men around you, at workouts, work, church, in your families, etc. Help make people around you better.

T-claps to Scratch and Win for the takeout prayer.


03/09/2019 Joe Davis Run for Recovery. Register HERE. All money raised goes to Keystone Substance Abuse Services in Rock Hill, SC, to fight addiction.