Author Archive Purple Haze

Seal of Approval

12 men gathered under the parking lot lights and eye of the security guard at Calvary to be forged on the #F3Anvil. Here’s a review of what we did.

The Thang

After a brief, but heartfelt, disclaimer, we moseyed up the Rea/51 cut-thru road to the parking lot area by the big sand piles where we gathered for COP:

  • IWs x 10IC
  • Hillbillies x 10IC
  • MCs x 10IC
  • Merkins x 10IC
  • LSS x 10IC

We ran over to the rocks by the softball field and picked a solid lifting rock. We took our rocks over to the parking lot and lined up abreast at one of the light poles. We did three rounds of lifting running.

  • Round 1 – Merkins x 10, Curls x 10, Presses x 10, Squats x 10, Flutter Kicks x 10IC, Run to the far cones (unless you’re @Brilleaux, then you stop short) and back.
  • Round 2 – Merkins x 15, Curls x 15, Presses x 15, Squats x 15, Tricep Presses x 15, Lunge walk then run to the far cones and back.
  • Round 3 – Merkins x 20, Curls x 20, Presses x 20, Good Mornings x 10 + Squats x 10, Dollies x 15IC, Run to the far cones and back.

Return our rocks to the pile and mosey to the soccer pitch, at the base of hill. Find a partner. Partner 1 runs the hill, 1 burpee at the top, 1 jump squat at the bottom…keep repeating until Partner 2 returns from the hotbox after completing 15 step-ups, 15 dips and 15 derkins. Flapjack. For round 2, we did 5 merkins at the top and 5 squats at the bottom and 10 Lil’Haze each leg, 20 dips and 20 incline merkins in the hotbox.

After some planking, we circled up on the wet pitch (per Stone Cold’s request) for Mary.

  • LBCs x 10IC
  • Heels to Heaven x 10IC
  • Right elbow to left knee x 10IC
  • Left elbow to right knee x 10IC
  • Flutter kicks x 10IC
  • Toe tap crunch x 10IC
  • Freddie Mercury x 20IC
  • American Hammer x 10IC

Run back to launch point. Right at 2 miles and the @Hops’ Bootcamp Seal of Approval.


Solid group of men like always at #F3Anvil this morning, including @Lorax being there to back to back weeks for the first time since becoming site Q and a #Kotters appearance from @49er. YHC hadn’t seen @49er much since waking up with him in the spooning position on a BRR van in 2013…it was magical. He did some pre-run with @StoneCold (who apparently pre-runs every workout he attends) and looks as fast as ever. Hope you keep posting brother.

The rest of the guys are pretty much #F3Anvil regulars, showing up every week to put the work in. Good to see @Hammer owns something other than a #Klimpsun shirt. @Hannibal complained pre-launch about a lot of merkins and burpees, of which we did some, and tried to attribute a merkin ladder workout to a YHC Q. Think you have me confused with @IronHorse, which hurts. A lot. @Hops is sweating machine, wringing out his shirt and creating a stream running down the parking lot to the campus drainage ponds. It was MrBrady-esque.

@Dangerfield…18…Senior year…posting at 0530 on a Wednesday. Solid work young man. @Snuka has speed to burn at 56. @Scratch&Win has amazing bandanas. @Brushback bragged about how awesome NCState looks in its preseason hype videos. It was all a good time.

Thanks for the opp to lead @Lorax. Great take out by @StoneCold



Evelyn’s Rock

A solid 24 gathered for #F3Hydra. Here’s what we accomplished:

The Thang

After brief but heartfelt disclaimer, we launched from the usual parking area, turning left onto Rea Road but then moseying to empty lot on the right side of OPES. We circled up for YHC’s usual COP:

  • IWs x 10IC
  • MCs x 10IC’
  • Merkins x 10 IC
  • LSS x 10IC

From there we ran across Rea Road to the rock pile at the church. Find a partner and one of you grab a lifting rock. Some went pretty ambitious on the rock choice while others grabbed the equivalent of one of those pink barbells with the handles. Instructions were given for Partner 1 to run to the church entrance off Edenbridge for 10 Merkins and then run back. Partner B was to rotate through 10 Curls, 10 Tricep Presses and 10 Shoulder Presses with the rock. Flapjack until each partner had gone 5 times and completed 50 Merkins.

We returned our rocks and moseyed out of the lot, turning left onto Edenbridge and then right onto Windyrush Rd to the bottom of Evelyn’s Hill, named for Evelyn’s Rock. Evelyn’s Rock is at the driveway at the bottom of the hill and is marked with a nice plaque. At the bottom of the hill, Partner 1 did alternating lunges while Partner B ran to the top for 5 jump squats before running back. Flapjack until each partner had gone 3 times.

After that, we ran back up Evelyn’s Hill and turned left onto Edenbridge, across Rea and over the SCRA Patriots Mighty Mites practice field for a little Mary after some Plank-o-rama:

  • LBCs x 20IC
  • Straight Leg Lifts x 20IC
  • Toe Tap Crunches x 20IC
  • Flutter Kicks x 20IC

We killed off the remaining time with 5 AYG sprints back and forth across the field and then 10 burpees OYO. From there, we moseyed back to the parking lot for COT.


YHC left home without his watch. That meant YHC was dependent on someone else to keep track of time. Van Pelt, back in for the morning from Winston, stepped up. More importantly, it meant no Strava record of the miles. HIPAA stepped up there and shared his post with me, which made me look fast.

Lots of complaints right from the start about having to do Merkins on that right side lot. It is terrible and very different from the lots at Calvary and Latin. Funds for the Lord and the privileged just go farther than our tax dollar allotments for the public schools. #Blessed

Instructions were to pick a lifting rock from the pile beside the church. Most went respectable. Stagecoach tried to go small since his partner was the soccer-armed runner Curd but once unearthed, they pretty much had a boulder. Curd did about 7 curls over the course of his five sets. Coach cracked the lot throwing down the rock each time.

Got some Hydra history this morning learning that the Windyrush hill was named Evelyn’s Hill, because of Evelyn’s Rock. It’s a huge rock in the driveway at the bottom of the hill. Marked with nice plaque. Don’t know who Evelyn is…maybe a devoted wife and mother…maybe a loyal Golden Retriever. Also, not sure if the Rock is just a monument or if it serves as a headstone, but hopefully it’s the former. Did notice that Marge and Revlon kept going over the rub the rock before each trip up the hill…looked like they were also looking for a place to drop in their #DaboAllIn chip as well.

A little Mary in the grass is always a good thing, even if YHC lost all coordination in take 1 of the Toe Tap Crunches.

All the men pushed hard out there this morning. #F3Hydra has a solid group and fun culture. Thanks to Marge and Queen for allowing me to fill in for @IronHorseF3, who no longer posts in Mecklenburg County since he married a country girl from the UC. YHC tried his best to make up for IH’s absence, as we did a decent amount Merkins although there was no Merkin Ladder. Also, YHC only owns 7″ inseam shorts, and for that the Pax were thankful.

Welcome to FNG French Vanilla, who came with Creamer. It took us a while to get there but we finally named him. Gummy still wasn’t happy and texted YHC some ideas afterwards. Too late, the Pax have spoken.


  • Curd with a self-serving advertisement about a Crowder’s run Saturday. Think he just needs a ride. Or is recruiting for his BRR team.


Steamy McDeuce

21 men for this edition of #F3Centurion.

The Thang

Mosey down Little Avenue to Walsh Boulevard before taking a left in to the Hospice parking lot for COP…

  • IWs x 10 IC
  • MCs x 10 IC
  • Merkins x 10 IC
  • LSS x 10 IC

Run back down Walsh Boulevard and then back onto the CCHS campus, circling up at the middle staircase of #Tartarus. Instructions were given regarding the morning’s plan: Dirty McDeuce – 4 rounds of 3 exercises (one chest, one core & one leg) x 12 IC with a run in between each round.

  • Round 1 – Merkins, LBCs & Squats
  • Run short ramps on the left to the top and come back down the middle staircase
  • Round 2 – CDDs, Flutters & Lunges
  • Run short ramps to the right to the top and come back down the middle staircase
  • Round 3 – Wide-Arms, Dollies & RDLs
  • Run short ramps to the left to the top and come back down the short ramps on the right
  • Round 4 – Diamonds, Freddie Mercuries & Jump Squats
  • Run long ramps to the top and come back the far right staircase

Mosey to the front of the school for 3 bench sets:

  • Step-Ups x 10 each leg
  • Decline Merkins x 20
  • Dips x 20

Run back to base for a few minutes of Mary:

  • Straight Leg Lifts x 10 IC
  • Toe Tap Crunch x 10 IC

Finish with 45 seconds of burpees. COT.


With a Twitter promise to not travel to the Bermuda Triangle, YHC still went old school with a repeat of the Dirty McDeuce. And under the watch of Puddin’ Pop in just his 3rd #F3Centurion post, it was a steamy McDeuce indeed. Fairly warm temps emanating from the CCHS asphalt and not much air stirring through #Tartarus made for a lot sweat pouring.

YHC wasn’t sure what the numbers would be given that we were the same time slot as a Rachel Q’d The Brave and a Mermaid Q’d Cerberus…felt kinda like the other networks’ Friday night line-up against the Dukes of Hazzard followed by Dallas followed by Falcon Crest. But the #F3Centurion pax remained faithful to the programming, plus we picked up for normal #F3Kevlar viewers. Solid work put in by the 21 pax.

Lorax crushed every run. Cheddar smoked the first round run. Scabby used the #Tartarus ramps to tune up his legs for a mountain trail run this weekend. Snuka is a fast, ageless wonder. Chelms tried to cheat each time, which is why the route was different after every round. Tagalong found a burst on the short ramps. Dr. Belding found his stride on the long ramps. And Big Wheel with his second strong #F3Centurion post. Also, nice job from Drago and Scrum…young men getting up to post at 0530 with a bunch of old guys. Good to see Hannibal and Brushback…sorry YHC didn’t work those Groiners in per your request. Thunder Road always puts the work in at #F3Centurion. And it’s time for Shrink Wrap to Q soon. River Rat went full #VanDamme, with one leg on each bench for the Decline Merkins. And Pro reminded us for the 174th time that he attended CCHS. Don’t think Champagne corrected YHC’s form once, even he would have been within his rights on the Diamond set. Scratch and Win, brave clown car with Puddin’.

Thanks to Margo for the opportunity to lead.


  • SFN 1 year anniversary on July 4th. 8 chariots in action.

The Greyson Cul-De-Sacs

The Thang

14 men found the new(est) parking lot for our launch at Latin. 2 did not and went on their own. Official A51 statistician @Gummy will have to determine if the count is 14 or 16. This was YHC’s first Q since being ousted as site-Q and Purell, who replaced me, wasn’t even there today. Maybe he too senses Rachel’s wanting me back on the job as his executive assistant and couldn’t bear to see me thriving in that role again, even if just for the day.

My FT Qs are predictable, with Mr. Brady (who arrived inexplicably at 0513) exclaiming “I told you Alf” when I announced during my disclaimer that we were doing a triple nickel. Doing the same thing over and over for the hour helps us get our minds right.

Greyson Heights and Greyson Ridge are two roads just off Providence. They each have cul-de-sacs at the end, that are about 200 yards apart. Unfortunately, the only way to connect them, save cutting through some yards and woods, is to run the Providence Road hill. The distance between them going that way is about 0.75 miles. That would be about 7.5 miles for a completed triple nickel. Another 10 minutes or so and a few of the men would’ve have made it. The call was for jump squats at the Greyson Ridge cul-de-sac and merkins at the Greyson Heights cul-de-sac.

Solid work by all. And the repeating short distance allowed for some fellowship. All in all, a good morning, if you’re a fan of the Providence Road hill.


Great crew this morning. We cut through each parking lot looking for guys that missed the memo…and still missed Cheese Curd and Margo. Sorry brothers.

Alf is back, as he spent a lot of the morning up front. Laronda apparently saw us running down Providence and just parked his car along Greyson Ridge and joined us there. Still drove over for COT…brother, you owe us one trip up Providence Hill and the man card for the Prius. T-claps (or therapy sessions) to Ductwork for his back-to-back Horsey and FT posts. Ouch. Timing worked out great Rock Thrill such that he had time to run to the bottom of the hill and back up before our meet up to run back to base…never seen him so excited. And PopTart extended his streak for being the first one back to the launch point to a record 5 weeks, breaking the previous record held by Prohibition.

Joker, enjoyed sharing the sunrise with you.

Rachel and Purell, thanks for letting me relive the glory days. Men, thanks for allowing me to lead and for pushing me to be better.


  • SFN 1-year anniversary race on July 4th
  • Incredible love and support in the COT this morning


Sorry, Parking Lot Full

With cones everywhere and parking spaces scarce, 23 gathered in the Latin parking lot for another rendition of #F3HawksNest. After a mediocre disclaimer and the notation that we had two sandbags to move around this morning, we moved out. There were no excavators or construction fences up during the Saturday scouting mission around the vast campus. With the planned path blocked, Hops came through big time, helping YHC navigate to South Campus. The #F3HawksNest pax forgave him for getting lost a couple of weeks ago.

The Thang

Once we found our way, we carried the sandbags to midfield of the turf field for COP…

  • IWs x 10 IC
  • Merkins x 10 IC
  • MCs x 10 IC
  • LSS x 10 IC

We grabbed the bags and moved to the baseball field, where we lined up on outfield grass at the infield dirt. We ran to the warning track, completed the called exercise, ran back and completed the called exercise. We did this for 5 rounds…

  • 10 CDDs
  • 20 Jump Squats
  • 30 Merkins
  • 40 Squats
  • 50 LBCs

After that, we moved with the bags to the Latin Hotbox for two rounds of bench work…

  • 20 Step Ups (10 each leg), 20 Derkins, 20 Dips
  • 20 Lil’ Haze each leg, 20 Derkins, 20 Dips

After some planking, we carried the bags down the gravel road to the softball field and around the back side of Lake Latin. The gravel road dumped us out on South Campus Drive by the turf field where we began. We broke up into two groups and performed the exercises we did on the baseball field while one guy ran to midfield and one guy held the sandbag over his head. We did this until all had run and held the bag. Then we ran 4 full field sprints.

Then we headed back to the launch point with the bags where we circled up for some Mary…

  • Flutter Kicks x 20 IC
  • Toe Tap Crunches x 20 IC
  • Dollies x 15 IC

COT with the #F3FastTwitch guys.


The 14 guys that ran FT at 0515 got all the available spaces. So the HN guys had to park everywhere…along the road, in the fire lane and Gummy even when around front…luckily, because he found Nemo there. Schools out and the projects have begun…cones, excavators and fences were there to help keep us safe.

The Latin campus is vast. We covered some ground and still only got to about “25% of their fields”, per Horsehead. We got 2.4 miles, most of them just moving to the other side of campus. Pretty sure Mermaid already scoped out his fishing spot on the back side of Lake Latin.

Solid group of guys out there today. It is tough to Q when you have Busch, Gummy and Spackler at the same AO. How do you plan a workout that remotely challenges Busch without having Gummy and Spackler refusenik the whole thing? You don’t. But hopefully most got a good workout. Thanks for letting me lead.

Champagne loves the sandbags.


  • New parking area next week.


The Cost of Freedom – 5th Annual Memorial Day Weekend Convergence

58 brothers (including 3 FNGs) gathered at Calvary this morning to honor the fallen and put in some work.

Purple Haze Q

0655 – 0700        Disclaimer. Explanation of Workout. Share Numbers of Soldiers’ Deaths.

American Soldiers lost during:

  • World War I – 116,516
  • World War II – 405,399
  • Vietnam – 58,209
  • Iraq/Afghanistan – 6,713

0700 – 0715        Ask Respects to grab shovel flags. Run to a designated parking lot.

  • Bring it in, take a knee for Citation #1 (see below)
  • Circle up for COP:
    • IWs x 10IC
    • LSSs x 10IC
    • Merkins x 10IC
    • MCs x 10IC
    • Diamonds x 10IC
  • Count off in groups of 6

Rachel Q

0715 – 0745        Ask 2.0s to grab shovel flags. Run to front parking lot.

  • Bring it in, take a knee for Citation #2 (see below)
  • Teams drag fire hose, carry sandbags, carry plates, carry KBs and carry rocks around designated routes:
    • Round 1 – Main road around campus
    • Round 2 – Short road down the avenue of trees (at this point the rain started falling…it was epic)
    • Round 3 – Out and back in front parking lot
  • Teams that finish go back and help teams still working

Prohibition Q

0745 – 0800        Ask Veterans to grab shovel flags. Run to Rea Road softball field.

  • Bring it in, take a knee for Citation #3 (see below)
  • Circle up for 100 burpees OYO. Suffer in silence.
  • When you finish, help teammates finish.






For service as set forth in the following CITATION:

For extraordinary heroism against an armed enemy in the vicinity of Sommocolonia, Italy, on December 26, 1944, while serving as a member of Cannon Company, 366th Infantry Regiment, 92nd Infantry Division. During the preceding few weeks, Lieutenant Fox served with the 598th Field Artillery Battalion as a forward observer. On Christmas night, enemy soldiers gradually infiltrated the town of Sommocolonia in civilian clothes, and by early morning the town was largely in hostile hands. Commencing with a heavy barrage of enemy artillery at 0400 hours on December 26, 1944, an organized attack by uniformed German units began. Being greatly outnumbered, most of the United States Infantry forces were forced to withdraw from the town, but Lieutenant Fox and some other members of his observer party voluntarily remained on the second floor of a house to direct defensive artillery fire. At 0800 hours, Lieutenant Fox reported that the Germans were in the streets and attacking in strength. He then called for defensive artillery fire to slow the enemy advance. As the Germans continued to press the attack towards the area that Lieutenant Fox occupied, he adjusted the artillery fire closer to his position. Finally he was warned that the next adjustment would bring the deadly artillery right on top of his position. After acknowledging the danger, Lieutenant Fox insisted that the last adjustment be fired as this was the only way to defeat the attacking soldiers. Later, when a counterattack retook the position from the Germans, Lieutenant Fox’s body was found with the bodies of approximately 100 German soldiers. Lieutenant Fox’s gallant and courageous actions, at the supreme sacrifice of his own life, contributed greatly to delaying the enemy advance until other infantry and artillery units could reorganize to repel the attack. His extraordinary valorous actions were in keeping with the most cherished traditions of military service, and reflect the utmost credit on him, his unit, and the United States Army.




For service as set forth in the following CITATION:

For conspicuous gallantry and intrepidity at the risk of his life above and beyond the call of duty for service as a Machine Gunner with Company I, Third Battalion, Twenty Seventh Marines, First Marine Division in the Republic of Vietnam on May 17, 1968. While on Operation ALLEN BROOK, Company I was approaching a dry river bed with a heavily wooded treeline that bordered the hamlet of Le Nam, when they suddenly came under intense mortar, rocket propelled grenades, automatic weapons and small arms fire from a large, well concealed enemy force which halted the company’s advance and wounded several Marines. Realizing that key points of resistance had to be eliminated to allow the units to advance and casualties to be evacuated, Private First Class Burke, without hesitation, seized his machine gun and launched a series of one man assaults against the fortified emplacement. As he aggressively maneuvered to the edge of the steep river bank, he delivered accurate suppressive fire upon several enemy bunkers, which enabled his comrades to advance and move the wounded Marines to positions of relative safety. As he continued his combative actions, he located an opposing automatic weapons emplacement and poured intense fire into the position, killing three North Vietnamese soldiers as they attempted to flee. Private First Class Burke then fearlessly moved from one position to another, quelling the hostile fire until his weapon malfunctioned. Obtaining a casualty’s rifle and hand grenades, he advanced further into the midst of the enemy. Observing that a fellow Marine had cleared his malfunctioning machine gun he grasped his weapon and moved into a dangerously exposed area and saturated the hostile treeline until he fell mortally wounded. Private First Class Burke’s gallant actions upheld the highest traditions of the Marine Corps and the United States Naval Service. He gallantly gave his life for his country.




For service as set forth in the following CITATION:

For conspicuous gallantry and intrepidity at the risk of his life above and beyond the call of duty while serving as Automatic Weapons Gunner for Naval Special Warfare Task Group Arabian Peninsula, in support of Operation IRAQI FREEDOM on 29 September 2006. As a member of a combined SEAL and Iraqi Army sniper overwatch element, tasked with providing early warning and stand-off protection from a rooftop in an insurgent-held sector of Ar Ramadi, Iraq, Petty Officer Monsoor distinguished himself by his exceptional bravery in the face of grave danger. In the early morning, insurgents prepared to execute a coordinated attack by reconnoitering the area around the element’s position. Element snipers thwarted the enemy’s initial attempt by eliminating two insurgents. The enemy continued to assault the element, engaging them with a rocket-propelled grenade and small arms fire. As enemy activity increased, Petty Officer Monsoor took position with his machine gun between two teammates on an outcropping of the roof. While the SEALs vigilantly watched for enemy activity, an insurgent threw a hand grenade from an unseen location, which bounced off Petty Officer Monsoor’s chest and landed in front of him. Although only he could have escaped the blast, Petty Officer Monsoor chose instead to protect his teammates. Instantly and without regard for his own safety, he threw himself onto the grenade to absorb the force of the explosion with his body, saving the lives of his two teammates. By his undaunted courage, fighting spirit, and unwavering devotion to duty in the face of certain death, Petty Officer Monsoor gallantly gave his life for his country, thereby reflecting great credit upon himself and upholding the highest traditions of the United States Naval Service.


PREBLAST – 5th Annual Memorial Day Weekend Convergence

Back in 2014, for the 1 year anniversary of Day Zero, @OG_Radar had the idea for a wonderful Memorial Day weekend workout to honor American heroes that had paid the ultimate price for our freedom. This coming Saturday, we’ll do it again, for the 5th time. There’s no surprises to the workout. It will be hard. And we’ll push to the limit, as small recognition and appreciation for our American warriors.

The workout will consist of:

  • COP
  • Team workout element, likely to involve moving coupons around the Calvary grounds
  • 100 burpees, in silence

Throughout the workout, each Q will read a citation describing the bravery and willing sacrifice of an American soldier. This year’s citations include an Army soldier from WWII, a Marine from Vietnam and a Navy Seal from Operation Iraqi Freedom.

This weekend is not about cookouts and pool parties. Come get your mind right. 0700 this Saturday at Rock Zero (Calvary Church).

NOTE: If you have a shovel flag, bring it!

Dropping a Dirty McDeuce

25 strong for #F3Hydra this morning. Here’s what we did.

The Thang

A brief but thorough (because the Nantan was looking on) disclaimer was given to the men and then we launched into the darkness. We took the back way over the office building at Rea/Colony and took care of our COP along the way…MCs x 15IC, IWs x 15IC and LSS x 15IC.

Then we previewed our running loop for the morning. From the office building parking lot, take the road between the office building and Walgreens out to Colony, then a left onto Colony, then turn left into the shopping center entrance between Brooklyn Pizza and 5/3 Bank, turn left at the traffic circle running down the thoroughfare back to the office building parking lot.

The main event was announced and explained. The Dirty McDeuce. 4 sets of 3 exercises (chest, core and legs) at 12 reps with a run around the loop in between each set.

  • Set 1 – Merkins x 12IC, LBCs x 12IC and Squats x 12IC. Run the loop.
  • Set 2 – Wide-arm Merkins x 12IC, Flutters x 12IC and Lunges x 12IC. Run the loop.
  • Set 3 – CDDs x 12IC, Dollies x 12IC and LSS x 12IC. Run the loop.
  • Set 4 – Diamond Merkins x 12IC, Freddie Mercuries x 12IC and RDLs x 12IC. Run the loop.

By request, 10 burpees OYO.

Run back to base the way we came. Ended with a little protractor while the six came in. Done.


The pax came from near and far for this morning’s #F3Hydra. Most drove in. Hops and CheeseCurd ran in (though only Curd ran back). And Gloss was there when YHC arrived, apparently having spent the night in his car in the parking lot. It was a solid crowd with a host of characters (as Marge put it). All the classic mumblechatterers were there, including Gummy and Spackler. YHC spent most of the morning trying to either drown them out or ignore them…but found little success doing either.

The Dirty McDeuce is old school. And it had been a while so YHC decided to introduce it to the #F3Hydra Pax. It is always a good one as it hits the chesticles, the legs and the core, while getting in some miles. We ended up with a little over 3 miles for the morning…a little much for the bootcamp enthusiasts and not enough for the soccer armed runners…but a solid compromise.

We did several plank-o-ramas in between each set, including one ill-advised chair plank. From the full squat position, Puddin’ dropped his own Dirty McDeuce in the parking lot. Only a pro could do what he did in the full chair plank without fear of crapping themselves. Those with an 8am dentist appointment probably still smelled the lingering spirit.

Great group this morning. Thankful for all of you. And for the opportunity to lead.

Moleskine P.S. – Took about 4 men, 3 onlookers, 2 set of cables but only 1 Semi-Gloss to jump Floorslapper’s Highlander after the workout.


  • Unsanctioned beverage mile this Friday
  • Saturday Memorial Day Weekend convergence at #F3RockZero
  • Memorial Day convergence and race – Patriot 5K. #SFN will be there pushing veterans.
  • Unsanctioned SMHS Football fundraiser


21 men gathered in anticipation of the Cinco de Mayo edition of #F3RockZero. We were later joined by 2 others from #F3Area51 (the workout) to make our total 23. Here’s a recap of what we did:

The Thang

Mosey from our launch spot down to the Calvary pitch for COP. Burpees x 5 OYO; IWs x 5 IC; Merkins x 5 IC; MCs x 5 IC; LSS x 5 IC; LBCs x 5 IC.

Walk over to the base of the grassy knoll and line up abreast for a triple nickel. Merkins x 5 at the top; Jump Squats x 5 at the bottom; 5 times through. Plank when done.

Mosey to the front parking lot. Line up abreast at the first island. Do 5 reps of called exercise at first island, third island, fifth island, seventh island then run to end. Turn and run back to first island to complete 5 reps of called exercise. We did this 5 times through.

  • Merkins
  • Jump Squats
  • LBCs
  • CDDs
  • Burpees

Mosey to hot box and find a bench. 5 sets of 5 reps of called exercises.

  • Lil Haze left leg
  • Lil Haze right leg
  • Dips
  • Decline Merkins

Plank when done. Mosey to the rock pile by Rea Road Field. Find a partner and one lifting rock. Partner A does 5 curls, 5 tricep presses, and 5 squat thrusters on repeat while Partner B runs to playground for 5 pullups and then runs back. Flapjack. Then repeat until each partner had gone 5 times.

Mosey back toward base for some time killing moves. Line up abreast along curb.

  • Lunge walk to first parking lot line, sprint to far curb then sprint back
  • Bear crawl……..
  • Backward bear crawl……..

Mosey back to launch point for Mary. LBCs x 5 IC, Flutter Kicks x 5 IC, Dollies x 5 IC, Straight Leg Lift x 5 IC, Toe Tap Crunch x 5 IC, Rosalita x 5 IC. Then Repeat.

5 burpees OYO. Done.


A lot of old school Twitter banter last night. Pro even found his old Shetland Pony pic. It was fun. Remember when Twitter was our thing. Instead now, we get 27 useless Slack notifications about someone looking for a good plumber.

Mumblechatter was high this morning but it always is when Gummy posts. Makes up for his blatant refuseniking. Thankfully Marge didn’t post in his Clemsux shirt or it would been the trifecta along with Gummy and Hammer. JetFuel only mentioned Saban once to them, which was PR.

Solid group of Respects out there this morning with OT, Marlin, Snowflake and Iron Horse. YHC only hopes to be able to move like that when I’m really old like them.

Rather than have a Man Date at #F3Area51, OT and Turkey Leg drove over to join us right after the Triple Nickel. Great to have them out to join us.

Spidey, Brew’s 2.0, put in a solid day’s work this morning. Really crushed exercises and runs in the front parking. And totally savage rolling up in a Canada track jacket on Cinco de Mayo.

Mexican Independence Day is September 16th.


  • May 26th – Memorial Day weekend convergence at #F3RockZero. Great workout where we read citations of a few soldiers who paid the ultimate sacrifice.
  • May 28th – Patriot 5K and workout in Metro.
  • Church on the Street – Sign up or show up to serve.

Thanks for allowing me to lead. Always an honor.

-Lil Haze

Bro, Do You Even Legs Day?

12 men showed for sharpening on the #F3Anvil this morning. It was leg day. Here’s what we did.

The Thang

A brief but thorough disclaimer was given and then we slowed moseyed to wait for the stragglers. After picking up everyone, we ran up the main Calvary thoroughfare to the parking lot across from the hotbox and circled up for COP… IWs x 10IC, MCs x 10IC and the Low Slow Squat x 10IC. From there, we cut across campus to the rock pile by the roundabout. Grab a lifting rock, not for running but one that would make McGee proud. We circled up for some leg day work.

  •  Squats x 10IC
  • Good Mornings x 10IC
  • TeaBag Squats x 10IC

Mosey to the bottom of entrance at 51 for some stop motion lunge walk. After about 10 or so movements of that, we ran around the roundabout and back to our rocks.

  • Lunges x 10IC
  • Side Lunges x 10IC
  • Dancing With The Stars x 10IC (each leg, no rock)

Mosey back to the entrance at 51 for some stop motion backward lunge walk. Same thing, 10 movements or so before taking off in a backwards run for bit then forward around the roundabout.

After that, we returned our rocks and ran across to the little hill by the soccer fields. There, we did a set of 11s, with Jump Squats at the top and Sister Mary Catherines at the bottom. McGee then led us in some Baryshnikov x 10IC (each leg). He led as YHC is not coordinated enough to lead these.

From there, we moseyed up to the hotbox for 3 sets of 10 Lil’ Hazes (each leg) and 10 One-Legged Squats (each leg). We did some People’s Chair to kill some time before moseying to the Avenue of Trees. To appease the crowd and because my legs hurt, we ran the Avenue of Trees stopping at each tree for 5 Merkins.

A mosey back to our launch point for some Mary: LBCs x 10IC, Flutters x 10IC, Toe-Tap Crunches x 10IC and Straight-Leg Lifts x 10IC. Closed it out with 10 Burpees OYO.


Solid group of men this morning but certainly a slower arriving crowd than normal. For a bit, thought it might just be YHC and The Wall, in which case we could’ve done this workout in The Fairways fitness center, where you can get a lot done on a 3 speed treadmill, a bowflex and pair of wrist weights.

Been a while since YHC’s had a leg workout…the massive pecs and biceps were beginning to dwarf the legs. So to keep from becoming that guy in the leg day memes, deciding we tackle the legs. Not sure about the rest of the Pax but I know I was feeling the burn. A good buddy (the Pax formerly know as Radar) always said that if you break the legs, you break the spirit. And it was quiet under the hotbox toward the end…so I assume this one either hurt the Pax. Or bored them.

Good to see Bugeater back out in the gloom. And riding over with Scratch & Win, who has his VQ tomorrow at #F3Hydra. Lewinsky ran in…and turned down S&W’s offer for a ride back home…solid. The Wall is getting stronger and stronger.

McGee doesn’t check Twitter. But he is a Sign-Up Genius wiz.


Old guy workout launching tomorrow morning at CCHS.