Author Archive Prohibition

If I could turn back time…


  • Daylight Savings Ends. Set your clocks BACK an hour (hence the workout theme)
  • Holiday Party sign up now
  • There are a ton of guys training for marathons coming up. Weirdos.
  • No cars were harmed by rocks today.

Ye Naked Moleskin:

It has been a bit since I have Q’d a bootcamp, so thanks for bearing with me this morning. I am down to maybe 1 bootcamp a week these days with all of the running, so there was a high chance of multiple Q failures today. Glad Gummy was there to point them out. A lot of concern today on my timing thinking we were going to run over. Watch check: had everyone back to the cars before the clock read 08:01. Boom!

It was great getting back to the old Day Zero stomping grounds. Glad to see the green benches attached to the school are still there. Throwback with the dips/derkins/jump ups! Since they demolished half of the neighboring parking lot and put up a new building with a new parking lot (formerly Tuesday Mornings), it was time to finally check out what all the did. What a smooth surface! The kids today sleeping in the parking lot after a raucous night at Riccio’s have no clue how good they’ve got it. Didn’t see one needle or used condom. #easylivin


  • With the backwards theme today, I can’t remember if Floor Slapper was late or early
  • Alf beasted it in each round of the 12 islands of pleasure (I just came up with that. Keep or nah?). Turns out, Alf is also the whistleblower sparking the Duke Energy protests. He claims Joker knows where all the coal ash really is.
  • Gummy still doesn’t do SSH even after a full hour warmup, although he admits that the imperial walkers were much easier at the end of a workout than the beginning. He’s also a little slow to figure out the backwards theme
  • Bounce misses Spackler…and his musk (or is that vodka?)
  • Hoover got in 3 miles before the run, although he tweaked his foot during the bootcamp. Ice up, son.
  • Hopper won’t ever be faster than his son. Skipper has skinny and sharp looking elbows. I wasn’t about to try to pass him on the run back after his Dad told him to do whatever he needed to do to keep me from getting by him.
  • Dig Dug and Levi are new to Slack and needed a full walk through from Hoover. I get it guys. It’s a little lame especially without the GIFs, but at least we won’t regret what we post when we run for office in 20 years.
  • Jet Fuel is going trick or treating at my house next year. Why wait?


  • Dollie x 20 in cadence
  • Heels to Heaven x 20 ic
  • Freddie Mercury x 20 ic

Mosey across parking for a time filler:

  • Sprint from one light pole to the other and back
  • Repeato x 4

Run to the home of the legendary DayZero AO (McApline Elementary). Head over to the green benches on the front of the school (another time filler)

  • 10 derkins
  • 20 jump ups
  • 30 dips
  • Clear evidence YHC hasn’t Q’d a workout in a while. This one didn’t seem right = should have been 10 jump ups, 20 derkins.

Run to the former Yellow Rose (RIP) parking lot. Not as creepy as it used to be. Head over to the new parking lot where Tuesday Morning used to be. There are 12 islands.

  • Starting with the first island, do 12 reps of the called exercise. Next island = 11, and so on until you get to 1 at the last island.
  • Round 1: merkins
  • Round 2: romanian dead lifts (do all repetitions for each leg) – lots of modifying/whining on this one
  • Run break – run old loop (Baybrook to Bevington to Carswell)
  • Round 3: carolina dry docks

Run back to Calvary via Bevington to Elm to 51 stopping at the corner of Elm/51 for some monkey humpers as cars went by. Back to Calvary parking lot.


  • Merkins x 10 ic
  • Imperial Walkers x 10 ic
  • SSH x 10 ic

Mosey back to the cars. Finished.

It was a chilly 36 degrees this morning. With a shovel flag planted firmly in the tundra, 11 men showed up at RockZero to kick off their post Halloween(s) sugar cleanse. With a countdown starting at 11, we did this workout backwards in honor of the end of Daylight Savings and a reminder to turn your clocks back tonight. That’s how it all went down.


Getting Weird on Friday the 13th

It was a balmy full mooned Friday morning on the 13th of September at Centurion. What you are about to read may be disturbing for some. Discretion is advised.

I arrived still suffering from liver overuse from my work trip in DC where I slept in the tiniest hotel room in the United States. You can check my Gram for pictures. It would have been perfect for someone of Purple Haze’s stature. He actually wouldn’t have known what to do with all that space. For me (and the rest of the normal sized world) it freaked me out. I laid there being able to touch both walls at the same time. Sweating from lack of air circulation, yet the AC cranked as cold as possible. All of my clothes were damp each morning. All of this gave me time. Time to think. My thoughts got pretty dark. Really dark. I tried thinking of what would be a gnarly workout for Friday the 13th. I looked up countless Jason Voorhees references. Wondered if we could really find a Crystal Lake. Thought about if Kevin Bacon regretted being in that movie. How did that little boy who died turn into a grown ass man that haunts people years later after his mom butchered all those teenagers? Sorry…I forgot to add #spoilers.

All this to say, I ended getting so sidetracked I completely forgot to plan anything out for Centurion. The only thing I had was running the Centurion Mile and doing 13s in the deck. The whole rock thing didn’t jump into my head until about 5:12 this morning. Full moon? Not a coincidence.

So at 5:29:30, I gave out the disclaimer. I reminded everyone that I’m not a professional (these guys do need reminding of that from time to time. I mean, just look at me. Chiseled body of a god.). Then I let everyone know that with the calendar being Friday the 13th with a full moon, things would get weird. I was hoping to get a little dragon play in today, but we ran out of time. Ok, you ready for me to actually talk about the workout yet? Fine, here goes:

First off: 13 burpees OYO. Always a crowd pleaser. Got some “that’s not weird, that’s just stupid” and Haze’s classic “this is how we get injured”. Hush old man. It’s good for you.

From there, run out of the parking lot up Little and make a quick stop at the rock pile. Instructions were given to grab a “running friendly” rock. Ickey decided not to listen and grabbed a boulder to which he did not realize he would regret so quickly. After I told everyone to follow me and we got enough steps away that one could not easily exchange their rock, I told everyone to finish the Centurion Mile with the rock. See you all at the top of the deck!


  • SSH x 13
  • Merkins x 13
  • Low Slow Squat x 13 (this is about the time Margo figured out the pattern. He’s slow, but we love his Christmas lights) (this is also the time that Ickey made it to the top of the deck and threatened to throw me off the side…or something like that)
  • Mountain Climbers x 13
  • Wide Arm Merkins x 13
  • Peter Parkers x 13

Take your rock and go down the step to the first floor for 13s

  • Run to top of long ramp: 12 merkins
  • Run down to middle of long ramp: 1 jump squat
  • Back and forth until 1 merkin and 12 jump squats.
  • Keep your rock with you at all times

Margo was the trend setter by ditching his rock early. Hopper quickly followed, then a majority of the pax did too. Weak sauce. Props to Ickey, Thunder Road, Marconi, Lorax (and of course YHC) for keeping their coupon the entire time. IF I missed someone there, my apologies. My cognac laced sweat was pouring into my eyes pretty good by that time. Haze did ask me about half way through if I planned to finish the 13s. C’mon man. Of course. And we did! We threw 13 LBCs in at the end while everyone wrapped up.

Time to run all the way back to the rock pile. We stopped on Little to get some curls in while we waited for Champagne. When can call him Simon since he took Ickey’s rock for the run back. #HIM

Back to the parking lot with 5 minutes left. Time filler: Line up A BREAST.

  • Bear crawl from one end to the other and sprint back.
  • Lunge Walk
  • Burpee Broad Jump

Finish up with some Mary:

  • Freddie Mercury x 13
  • Something else x 13
  • Heels to Heaven x 13

That’s it folks. Stay weird out there.



  1. Speed For Need – Isabella Santos 9/28
  2. New 3rd F on the 25th @ Middle James Brewery (old Pineville Golf Center) called Question
  3. Chelms needs friends. Seriously. But really, lots of help needed on Saturday mornings with Men’s Shelter and other things.

Grandma needed a new diamond!

7 men gathered in the gloom of Charlotte Christian School to get themselves right for Masters Weekend. YHC had not stepped foot on this AO in at least 2 (maybe 3) years and hoped the old Google Maps would provide enough detail to get him the lay of the land. It kinda worked. Here’s what happened…

A quick disclaimer (since YHC pulled in the parking with a cool 15 seconds to spare) was read and off we went for an extended campus tour warm up yog. We looked for missing blue doors and made sure the school master’s paper was on his porch. Circled up in the middle of the parking lot and did some COP:

  • SSH x 30 (Gummy was really intimidated)
  • 10 burpees OYO
  • IW x 20
  • LSS x 20
  • Slow Rising Merkin x 10
  • MC x 20
  • Dancing Chill Cut x 10 (crowd pleaser)

Mosey to football field and make our way to the 50 to give Grandma a new diamond necklace. 4 spots. 4 exercises. Start with 10 reps at each station and increase by 5 each round. Going to 30 reps each.

  • Jump Squats at 50 yd line
  • Merkins in one corner of track
  • LBC at top of Grandma
  • Wide Arm Merkins in other corner of track

Audible after round of 20. Replace Jump Squats for Turkish Getups. Replace Merkins with Dry Docks. Keep LBC. Replace WA Merkins with Romanian Dead Lifts. Restart with 10, move to 20 for second round. Check Strava for perfect diamond formation. (Note: Google Maps does not identify the 50 giant ant hills on Grandma Mountain)

Mosey to bleachers and partner up.

  • P1 bunny hops up steps and runs back down (Easter is on its way)
  • P2 Dips until P1 returns
  • Flapjack for 3 rounds

Part 2

  • P1 runs up to playground and does 5 pullups
  • P2 Derkins until P1 returns
  • Flapjack for 3 rounds

Mosey down to track and out to side parking lot. Stop half way towards cars. Need a 2 minute time killer.

  • P1 runs to giant rock and back
  • P2 does burpees until P1 returns
  • Flapjack

Back to cars for Mary

  • Rosalita
  • Freddie Mercury
  • H2H


Skinny Moles:

Thanks for having me out today, gentlemen (and Gummy). It was fun to be back at Joust. It used to be my go to Friday workout for a long while. I will certainly put it back in the rotation! Great work by all. Lots of mummble chatter to start in the COP. Seemed like Gummy and DW had some important things to discuss instead of doing SSH. I should have upped the reps for Tulip and Yeti. They looked strong all morning. Gummy and Puddin’ just like…know each other. One would be half way up the steps before the other even returned as if they were reading each other’s minds. DW eagerly did not want to have a partner this morning. Smart. Smokey just kept pressing all morning. No complaints per usual.

I may not be the toughest Q, but even Gummy admits my workouts are fair enough. I’ll take it. I look at myself as a People’s Q. I could do 45 minutes of burpee broad jumps up and down Grandma. But I really have no desire to do that. Nor do I have the muscle mass to sustain that. I’m more of a runner at heart. I almost died during COP. Alas, I will return and make bootcamps a regular part of my life again. Maybe…

No announcements. Great takeout by Puddin’.


Just a Little workout

Another cool, crisp morning in the gloom and YHC’s first Friday back at Centurion in several weeks.  22 men made the decision to get one last weekday workout in before some Friday night shenanigans…or is that just me?  Chelms tried to throw some gas on the fire last night with a little twitter war about this being an easy workout.  I aim to please, so I tried to make it as easy for our one of our most senior members as possible.  I didn’t want him breaking a hip.  Here’s what we did:


Warmup stroll down Little, left on Walsh, back onto campus, and then mosey over to the Japanese restaurant parking lot just in time for the food truck to pull out and leave something foul smelling for our enjoyment during the COP:

  • SSH x 20
  • Merkins x 10
  • Imperial Walkers x 20
  • Mountain Climbers x 20
  • Slow Rising Merkins x 10
  • Low Slow Squat x 20

Run up 51 to McMahan and over to the rock pile near the corner of Little and partner up.  P1 do rock exercises while P2 runs up Little to Carmel and back (Flapjack)

  • Curls and Tricep extensions (2 rounds each)
  • Squat Thrusters and Romanian Dead Lifts (1 round)
  • Flutter Press and LBCs (1 round)

Each partner ran Little 4 times.  Planned for 6 rounds but we were severely pressed for time, so we cut it back and moved on.  Mosey over to Aquatic Center parking lot and line up at the bottom.

  • P1 Burpee Broad Jump
  • P2 Run backwards to top of lot and back to P1 (flapjack)
  • Repeat until at the top
  • Repeat the whole set a second time

Mosey back to the launch just in time for 20 Heels To Heaven.  0615 and we’re done.


Naked Moleskin

Well I did have a lot planned for this morning.  I guess that run up Little to Carmel was a little further than I thought and took a while for 4 rounds for each guy.  That took us until about 0608, so I had to cut it all back.  You’re welcome, Chelms.  But all that worry about Chelms hurting himself was thrown out the window with our WD Snooka smoking everyone out there.  #beastmode  He put the 18 year olds to shame…except when it came to burpee broad jumps.  Holy Smokes!  DL is a legit frog.

Great to see some familiar faces and some new ones.  Welcome FNG Tommy Boy.  The folks back in Sandusky are proud of you.  Just remember, you don’t take No…I’m sure you got it.  Champagne was very excited about good form slow rising merkins.  Not as excited about running.  Bug Eater, Run Stopper, Utah, Abacaus all put in good work.  Margo was supposed to bring some goodies for everyone who posted.  #Liar   Purple Haze…were you there?  I have you down, but I don’t remember even seeing you.  Everyone else, awesome job.  22 is a lot for me to keep up with.

Great work men…and Mermaid.

Yours truly,



DayZero Light = RockZero

10 men showed up to RockZero for a flash from the past…me.  It’s no secret I haven’t been posting as much as I used to and I definitely have not been making it on Saturday’s in quite a while.  Hell, even my backblast is almost a week late.  So I decided to take it back to when Saturday morning workouts were great.  When they were pure.  When they made you feel like a man.  So I had to take a page from the old days of DayZero.  Except, this is RockZero…plus I’m out of shape so I had to do a very abridged version of the Day Zero Challenge.

Here we go:

Run around the church to the front lawn for COP:

  • SSH x 20
  • Merkins x 10
  • Imperial Walkers x 20
  • Mountain Climbers x 20
  • Leg Lifts x 10
  • Low Slow Squats x 20
  • Slow Rising Merkins x 10

Head towards the big field and partner up.  P1 starts the exercise while P2 runs to the fence and back.  Flapjack until all counts of each exercise are done.

  • 100 Burpees
  • 200 Merkins
  • 300 Squats
  • 400 Flutters
  • 300 LBCs
  • 200 Carolina Dry Docks
  • 100 Jump Squats

If you finish, start over in reverse order.

That took the whole hour.  Run back to the cars just in time for 0800.


I take pleasure in razzing Flipper about the great days of DayZero.  It helped that Hopper was also there being that he was actually the co-site q that helped Gummy come up with a deceitful plan to tear down one of the greatest AO’s in the history of F3.  Spreading that #fakenews all over the place about waterboarding and bamboo chutes being used during the COP.  This is the reason I struggle to show up on Saturdays.  I just know it’s barely worth my time.  Have faith men of RockZero, one day you’ll get there.

Again, I brought back a very watered down version of the DayZero Challenge.  A challenge so ridiculously stupid, only Iron Horse and Purple Haze ever completed it and it took them well over 2 hours.  Studs.  I think this still did a number on all of us.  I will give Flipper and Run Stopper credit as they were the only ones that finished this one and started it over going backwards.  I believe they got into the dry docks before time was called.  Solid work, men.  I do believe everyone else completed the full challenge just in time.

The mummblechatter was strong in the first few minutes of the burpees.  It got really quiet though very quickly.  Yeah that’s what I thought.  Next time I promise to compensate for that silence with some of YHC’s greatest hits and bust out the iBomb for your listening pleasure.  Christmas is just around the corner…

Until then,


Where are your shoes?

I had a calendar notification that popped up saying YHC was scheduled to Q at Kevlar.  Thinking, “this can’t be right”, I pulled up the nifty F3SouthCharlotte app and sure enough there I am.  Followed by messages from Horsehead and Pop Tart (and none by Site Q Orange Whip), I figured there was no backing out of Qing at an AO I probably haven’t stepped foot on in close to 2 years.  With a little preview from the Google Maps, I came up with a basic plan and took it from there.  Here’s what we did:

Warmup lap: left out of the parking lot, right onto the long driveway and went around the entire parking lot of the school (or church?) almost back to where we started from to the larger square parking lot.

  • SSH x 20
  • MC x 20
  • IW x 20
  • Slow Rising Merkin x 10
  • Low Slow Squat x 20
  • Slow Freddie Mercury x 20

More running and head towards the soccer field/pitch

  • Efficient 11’s full length of field
    • 10 merkins & 1 LBC on one end
    • 9 merkins & 2 LBC on the other end
    • Keep going like regular 11’s
  • Traditional 11’s from side to side of field
    • Derkins on bleachers & Squats

Start running again back the way we started

  • Hold up for the six and do 10 more Slow Rising Merkins

Keep running until finding a decent sized wall

  • People’s Chair w/ heels off the ground and arms out for 45 sec
  • Balls to the wall
  • People’s Chair w/ toes off the ground and arms out for 30 sec

AYG back to the launch


  • Dolly x 20
  • Heels to Heaven x 20



Again, I don’t have much experience at this AO, but if there is room to run, a field, and a wall, you can figure something out.   Great group of guys out there today.  Great to see Red Riding Hood back out there as this was only his 2nd time out.  Keep coming back.

Must give a shout out to Wham-O for somehow not knowing he didn’t have shoes until he got to the workout.   How does that happen?  The only thing he had are his Ultimate Frisbee cleats in the car, so he did the entire workout (all 2.8 miles) in cleats.  Very nice!

Again, excellent effort out there all around today.  Thanks for having me at the AO. Maybe I’ll drop back by in 2019 or early 2020.

Until then,



3 is the magic number

A bit of a dreary morning at the OG AO of Area 51.  No shovel flag in sight.  No sight Q to be found.  No pax to be found.  Clock strikes 0700 and this Q is ready to head back to the house and get back in the fartsack when 2 cars come out of nowhere at 0701.  I guess we gotta do this thing.  3 seasoned vets put in some work and some miles for 57 or so minutes.  Here’s how it went…


Skipping any real warmup, disclaimer, and COP we headed off campus for a little field trip to the local neighborhood.  Run down McKee to the firestation and cross the street onto South Hall.  Head down to Derbyshire Dr for a quick set of SSH x 15 or so.

Round of 7’s on Derbyshire – Jumpsquats at the bottom & Merkins at the top/end at the cul de sac.

Head back up South Hall stopping at each street to do merkins x 10.

Back to campus and stop at YHC’s car.  Grab 3 40lb sandbags.

  • People’s Chair – go low enough for the sandbag to sit on your lap without holding it x 30 seconds
  • Overhead press w/ sandbag x 15 IC
  • People’s Chair again

Move to parking lot. Drop sandbags in middle of parking lot half way between cones and playground.

  • At cones = 15 merkins
  • At sandbags = 10 squats w/ bags
  • At playground = 10/5 pullups
  • Repeat x 5

Move under cover as the rain started to come down at the end.

  • LBC x 25
  • Flu–er x somewhere between 15 & 25

All done. Total miles = 4.5


As stated above, the clock struck 0700 and I was just about positive nobody was showing up.  Then Joker and O’Tannenbaum roll in right at 0701.  Of course we had to take a couple minutes of mumblechattering so we launched around 0703ish.  I figured nobody else was showing up, so we went straight for the field trip instead of sticking around for a warm up.

OT was feeling a little rough this morning after a long night of exploring the beer menu at Vintner’s and dealing with some overly served elderly women at the Cinebarre.  May not have been the best day to throw in around 4.5 miles of running today, but he took it like a champ.

Joker was his usual self filled with a lot of gas and releasing quite frequently.  I mean he farted A LOT.  As OT said though, that is the best part of F3.  Just glad he was wearing his dark colored full length tights under his shorts.

The sandbags were heavier than I remember and they sucked.  Glad we didn’t take them with us on the field trip.

Both OT and Joker are jealous of my beard.  Joker might be renamed patches because he is going bald on his face.  OT just comes in total grey, so he keeps it clean shaven.  Smart.  What’s it like being old? Speaking of, OT still goes to to find out what’s happening with F3.  No account needed.

Thanks for showing up this morning, gentlemen.  I didn’t need that extra hour of sleep anyway.


Buns of steel

11 long standing members of F3 nation kicked their week off at The Matrix this morning.  With the virtual shovel flag firmly planted in the cloud, the garmin striking 0530, and the weather just about perfect, we set off for a warm up lap around the school and down to the lower lot.


  • SSH x 20
  • Slow Rising Merkins x 10
  • IW x 20
  • Low Slow Squat x 15
  • MC x 20
  • Peter Parker x 10
  • Parker Peter x 10

The Circuit:

Run to the area that used to have the stumps (RIP stumps) and find a tire in the ground

  • Merkins x 10 on tires
  • Deep Squat x 10

Run to playground equipment

  • Pull up x 10

Run to raised sidewalk between parking lots in front of school

  • Romanian Dead Lifts IC x 10
  • Freddie Mercury IC x 10

Back to playground equipment

  • Pull up x 10

Repeat the above for 4 rounds with each exercise moving up in reps (15, 20, 25) except for pull ups (stay at 10…or AMRAP)

Orange Whip led some mary waiting for everyone to wrap up. Mosey back to driveway between our parking lot and the lower lot and partner up.

Gummy’s Inch Worm:

  • P1 run to stop sign and back to P2
  • P2 does called exercise moving forward until P1 returns.  Flap Jack until both partners at stop sign.
    • Burpee Broad Jump
    • Bear Crawl
    • Crab Walk

Lunge Walk back to YHC’s car.  Yep.


  • LBC x 20
  • Leg Lift/Glute Crunches x 20

All Done.

Ye Naked Moleskin:

Solid group of seasoned F3 veterans out there today.  Disclaimer done after the warm up lap, although not needed.  I did it for you, Mermaid.  Are you even reading these?

It took somewhere between 2 and 45 minutes for me to get back into Q form.  My cadence may have gotten a little off and my directions a little murky, but we managed.  Thanks Gummy for pointing out all of those moments.  Speaking of, Cotters to Gummy.  Thanks for driving an extra 3 minutes to see us and for letting us get you back in the fold before you Q Hydra this week.

We went heavy on toning the glutes today (squats, dead lifts, lunges, leg lifts).  Major muscle often underworked.  A lot of running injuries are spurred from inactive glutes.  Your welcome.  Hit the foam rollers tonight, kids.

Rachel was smoking it per usual this morning.  Come to find out he didn’t understand my Dead Lift cadence count.  He may have only done half of them, although he still would have smoked us doing them all.  Orange Whip wasn’t too far behind either.  If you haven’t witnessed his Burpee Broad Jumping, he could take the gold in the next Brolympics if they have that as an event.  I meant to make a disclaimer before that to partner up with someone your opposite, but I didn’t need to once I saw OW & Gummy partnered up.  It all evened out.

Lobsta was grinning as much as he possibly will allow in anticipation of another Pats Super Bowl.  Viewing party at his house.  All Eagles fans are welcome.

Great job everyone.  Thanks to Gummy for the takeout.  No other announcements.


Making it up as we go…

11 men kicked off Turkey Week by getting it done at The Matrix.  With the temps in the low 30s, the virtual shovel flag was planted firmly in our minds, we set off for a warmup mosey around campus and back to the lower lot.  Here’s how it went down:


  • SSH x 20
  • Low Slow Squat x 20
  • Slow Rising Merkins x 15
  • Imperial Walkers x 20
  • Mountain Climbers x 20

Mosey over to the track and line up abreast on one end for some combo 11’s:

  • Round 1: Merkins & Squats (do 10/1 on one side, run back to other side for 9/2, and so on)
  • Run a lap
  • Round 2: Dry Docks & Full Sit Ups
  • Run a lap…and a half
  • Round 3 on short side of field: 7’s with Burpees and Romanian Dead Lifts

Mosey over to the wall and get comfy…on the wall:

  • People’s Chair + 100 air presses
  • Wall Plank + 10 derkins in cadence
  • People’s Chair lower down for 30 second with heels off the ground
  • Wall Plank + 10 derkins in cadence
  • People’s Chair + 100 air presses

Mosey back to launch for some mary:

  • Slow Freddie Mercury x 20
  • LBC x 20
  • High Flutters x 20

All over!

Ye shrinked naked moleskin:

It was one of those mornings that YHC knew it was cold outside and contemplated even going to The Matrix.  Lying in bed at 4:55am thinking that I didn’t even know who was Qing today.  Hope it’s not anyone lame.  Probably is and not worth going.  Then I think…wait, am I Qing?  Damn!  So yes, someone lame and probably not worth going to see in on Q.  I better get out of bed and start thinking about a weinke.  Some of it I thought about on the way over, some of it was made up as we went. Hope it worked out.

A chilly one this morning.  Finally got Rachel to bust out long sleeves and gloves.  It’s about time! As we ran the warm up lap in reverse from normal, I spotted OT and McGee running through the parking lot.  Glad they spotted us heading in the other direction.  Also randomly spotted a sign welcoming Chubby Checker.   If that’s for real, I’ve got to go see that.  Otherwise, I was kinda hoping we had an FNG so we could name him that.  I mean, there was already a sign welcoming him. What else could it be?

We were happy to see McGee do full extension merkins today with the slow risers.  He said for some reason he could feel it in his chest which he’d never felt before when doing merkins.  Also put in a request for some neck exercises. Solid group out there today.  Alf  & Turkey Leg were out front most of the time as always.  Squid didn’t care what number we were on during the 11s.  He just kept going AMRAP.    Smokey, Rachel, Witch Doctor, Huggie and Orange Whip kept it between the lines all morning.  O’Tannenbaum sweated profusely per usual.

Thanks to Pop Tart for asking me to lead one last time in 2017 before my reign of every Monday in 2018 begins.  Thanks to Squid for the take out.  Happy Thanksgiving everyone!  Be thankful for everything and everyone you have in your life.


  • Kevlar & Joust combining at Kevlar on Friday at 0700
  • Christmas Party – Friday 12/8.  Sign up online.

18 wheels and a couple dozen merkins

8 (then 9, back to 8, then back to 9) men woke up to a crisp 50 degree morning and decided the kick the weekend off right with another edition of heavy-flow RockZERO.  With no shovel flag in sight, a minimal disclaimer given, we set off for YHC’s first Q in a while.  Here’s what went down:

Warmup yog through the Calvary parking lot to somewhere near the middle.


  • SSH x 20
  • Imperial Walkers x 20
  • Low Slow Merkins x 15
  • Low Slow Squats x 15
  • Slow Rising Merkins x 10 (start down, slow count up)

With the AO requirements of getting in 3 miles, YHC decided to knock most of that out on the front side of the workout. Head out of Calvary down Rea to Bevington and into CVS loading area.  Avoiding an 18 wheeler and waiting for the six, we did some plank work and picked up a temporary pax.  Mosey to the wall behind CVS.

  • People’s Chair + Air Presses x 100
  • Wall Plank
  • People’s Chair (lower + heels off the ground)
  • Balls To The Wall + 5 inverted presses

Out of the parking lot, right on Bevington, right on Elm.  Elbow plank at corner of Elm and 51. Run to Calvary and head to rock pile on 51 side.  Pick a ‘tweener rock that you can both carry for short distances and still get something out of for lifting.

  • Double 11’s w/ rocks – Squats & Presses (do both exercises on each side – 10 squats/1 press, run back 9 squats/2 presses, etc.)
  • LBC’s x 25
  • Double 7’s w/ rocks – Lunges & Triceps
  • J-Lo’s x 10 (this is where we picked up a different 9th pax – Flipper who Q’d at DaVinci earlier)

Mosey back to middle parking lot, partner up, and line up A BREAST.

  • Partner 1 runs to end of lot and back
  • Partner 2 starts moving exercise
  • When P1 meets P2, flapjack.  Rotate through exercises until both pax at opposite end of lot. Switch exercises after each partner does a round.
    • Burpee Broad Jumps
    • Bear Crawls
    • Crab Walk

Circle up for some Mary:

  • Dolly x 20
  • Freddie Mercury x 20
  • Slow Freddie Mercury x 10
  • Slow Rising Merkins x 10

AYG BTF (All you got back to flag – although no flag in this case)

We Done!

Ye naked moleskinny:

First off, Happy 53rd Birthday Blades of Glory!  You don’t look at day over 39 and will always move much more gracefully than the rest of us no matter what your age.  Great work out there today and happy to have you out.

When we started up, BOG asked since YHC was Q how many miles we were going to get in.  He was concerned this had turned into a running workout and didn’t want to do 5+ miles.  No worries, there is the 3 mile minimum and we try not go over that by much either.  In the COP, the slow rising merkins just kinda popped in my head at the last second.  It was a crowd pleaser.  You’re welcome.

I knew I needed to get off campus to make sure we hit the 3 mile minimum, and my favorite wall is in the CVS loading dock area, so that’s where we went.  On approach there was an 18 wheeler trying to get into the parking lot and a guy trying to guide it.  So we diverted left into the small lot trying to stay out of its way, but unfortunately that was just where he was going.  As some of the pax started to get a little worried, the 18 wheeler’s guide hit the ground with us and planked up (pax #9).  Wish he could have stuck around as he was far less worried about getting run over than the rest of us!

The wall work is always fun…said nobody.  Shaky legs, shaky arms, and then trying to do upside down merkins while B2W is always an adventure.  I don’t know if anyone else actually did them as all the blood was rushing to my head and I was trying not to pass out.

Choosing a rock is always a difficult process.  I told everyone to pick a rock that was good for running and lifting.  As Abba stated it: a ‘tweener.  You don’t want to go too small, but you always regret later choosing the bigger one (TWSS).  I think Jet Fuel regretted his rock almost immediately as that one is usually reserved for Hoover.  BOG grabbed the panhandle rock.  Solid choice.  Big League Chew grabbed a more substantial rock than last time, but quickly discarded it completely.  #vetmove.

It turns out that when doing Mary/COP exercises, if you just slow them down they all of a sudden seem ridiculous.  The very slow Freddie Mercuries at the end were awful.  And since Flipper wasn’t there for the slow rising merkins at the beginning (and since they were a crowd pleaser) we did those to finish.  Bad move.

Great work by everyone out there today.  Thanks for having me lead as it has been a little while since I did the Q thing.    Felt good and terrible all at the same time.   Hope to get on the schedule a little more often.  Thanks to Abba for the takeout.


  • Speed4Need at the Charlotte Marathon relay race.
  • Sign up for Joe Davis run 1/6/18.  Prices go up Nov 1.
  • Christmas parties coming up – watch twitter/slack for details