Author Archive Semi-Gloss

Do you want to run with us?

14 men plus YHC decided to come out on a glorious Wednesday. Here is what happened.

Short disclaimer

Run up Sardis over to Robinsonwood and

COP on Post Oak Rd.
15 IW – CAD
15 Merk – CAD

Partner work.

3X = (1 partner runs up post oak left to Canyon trail and the other runs up right to Whitestone – Meet on Glen Oaks Rd.
15 Hand Slap Merkins. Run back and meet down on Post Oak – 15 Partner Derkins).

Mary down at the bottom till everyone gets back.

Most back up Glen Oaks and back to corner of Sardis and Sardis – Mary – LBC’s 30 CAD

AYG – Back to launch.

Mosey over to park benches – Split in two groups –

1st group – Runs to baseball fields
2nd group – 20 Dips, 20 Derkins, 20 step ups

Mosey BACK to baseball fields to hit 4 miles


The Q’s thoughts – (aka Moleskin)

Twitter was all buzzing about my q this am. There was mainly lectures of how bad it was going to be and a notable “I have to see the disaster” from Bushwood. He always know how to build guys up. #ISI.
When I got there super early because I wasn’t exactly sure I knew what I was going to do. Two running group women stopped by my car and asked if I wanted to run with them. Not going to lie, for a split second I was going to leave my f3 brothers to fend for themselves #stillgotit. I couldn’t do that to Baracus. #accountability.
Hannibal, Steinbrenner and Bushwood all clown car’d it over to support/make fun of me.

The Robinsonwood circuit didn’t seem to bad when I was driving through there but when we started running I knew this was going to be a tough one. Everyone did awesome no mutiny was had. I did hear a call for audible mid-way through but everyone stuck through it.

When we got back to the AO I was informed that we were at 3.88 miles so we pushed it for 4 and achieved it. BRR season is here so I’m sure that this will be happening more and more.

I haven’t been to the charge since I took over at Death Valley but thoroughly enjoyed it and it was great meeting some new guys and seeing old faces I haven’t seen in a while.

Thanks for the opportunity to lead

Announcements –

Metro is doing the Goat, starting at Park Road Shopping center – Check twitter and the website. Sounds painful.

That is all.

Let’s go this way

17 pax came out for a humid filled am.

Below are their stories

15 IW – CAD
15 Merkin – CAD
20 MC’s – CAD

Mosey over to church across the street

Partner up
One runs down Windyrush
One runs down Etheridge
Hand Slap Merkins – 15 when meet
Jump squats when returning to start.
X 2
Run again – 15 Derkins

11’s on Rea Forest
CDD at the bottom and Merkins at the top

Run Summerlin – 10 Merkins at each light post – 5 posts

Mosey back to launch

LBC’s 20 – CAD
Merkin 10 – CAD
Freddy Merc’s – 20 CAD
Dollie’s – 20 CAD


Mole of Skin

There was some discussion at Death Valley yesterday about my q today. I was trying to get 3.5 miles in for the pax. Mainly because I am a little nervous about #BRR. Good Group out there. A lot of the guys were really helping each other out and it was great to see some new and old faces in the crowd.

Buttermaker and Cheese curd had plenty of mumblechatter directed at my watch and other apparel. I like to plan for things and was wearing probably too much gear.

I made Puddin Pop a little nervous about the other route and made him confirm like 40000 times that Rea forest cut through back to rea Thanks for running that out.

Queen of course was up front on the 11’s. I kept asking him what number he was on because I was tired of the 11’s probably at 5.

Felt a little bad for tackling dummy. He was at death valley for Swiper’s q and didn’t want to run too much. Sorry man but great work!

Posh welcome to Hydra. Nice work, even though you are Champagne’s friend we won’t hold that against you.

The Longest Hair Burner

19 pax rolled out to Death Valley this morning unsure of exactly what to expect. When they saw the plates being unloaded from @StoneCold’s car, the uncertainty vanished. I think I even saw one guy running back to his car.

Start off with a lap or two around the SCMS parking lot, mixing in some lunges and reverse lunges.

Stop for a brief COP:
• SSH x 15
• 1 legged burpees x 5
• IW x 15
• 1 legged burpees x 5 (other leg)
Plain and simple. Get into groups of 5, and as a group push a plate around the SCMS track. 4 times. Specifically, it’s CMIYC where one pax pushes the plate and the rest of the group performs called exercise then chases down the pusher. Rotate thru pushing the plate.
• Lap 1: Carolina Dry Dock x 10
• Lap 2: LBCs x 10
• Lap 3: Wide Arm Merkins x 10
• Lap 4: Burpees x 5
Some plank and Mary exercises were mixed in between rounds.
Mosey back to building and find a piece of wall:
• Wall Sits
• Wall Planks (until @Spackler decides to join in)
• Wall Mountain Climbers x 10 IC
• So I must confess that pretty much this entire workout was an audible. I had a different weinke prepared, but as luck would have it, @StoneCold texted me at 0500 this am to say he had plates in his car. Enough said, decision made.
• I think we had time for a 5th lap, but @Radar seemed eager to leave.
• Veteran Q move: pair yourself with the young fast dudes.
• @Semi-Gloss confessed he almost spilled merlot.
• Strong work by everyone!! The hair burner mile is definitely a physical and mental grind.
• I appreciate the opportunity to lead from the DV site Q’s. Also, great to see some old familiar faces.
• Charlotte Eagles looking for volunteer families to host college soccer players this summer. For more info, contact Dollywood (@MessiahSoccer10).

Tour de AO

13 ish pax got after it on a threat of Rain.

Here is what happened.

Run up to parking lot
15 IW – CAD
20 MC – CAD
15 Merkins OYO

3 laps up and down and around on the stairs
1 – Merkins – 15
2 – Burpees – 10
3 – LBC’s

Mosey to Paladin Hill
11’s – Jump squats (or squats in my case) at top and Wide armed merkins at bottom
Russian Twist – 20 – CAD

Mosey to parking deck
Run 4 flights and down stairs – 20 merkins at the bottom X 2

Partner work
1 – Runs
2 – 100 Merkins

Second round
1 – Runs
2 – LBC’s – 200




Was a good morning to be out, weather was nice and the rain hadn’t come so no humidity (maybe a little). Haze scared me by giving me a hug this morning. Wasn’t sure if he was messing with me or if he actually cared #jaded. Started off with a solid mosey up to the Panera parking lot. I had to start off with IW because I was already tired trying to keep in front of the pax.

1st round was good but by the third I wasn’t sure if I could make it through what was planned that day. I was really trying to get about 3 miles in which would had been possible had it not been for PALADIN HILL. HAze mentioned that Chelms was probably running the real hill, we all talked about how bad his burpees would have been and how he would have been called a LAZY AMERICAN. Way to go chelms. Even in Italy. WOW

I hadn’t been to centurion in a while and had completely forgotten how tall that thing is. 11’s were called and I immediately got passed by Lorax, Haze and well…..several others. They had to call Mary while I was working on my final one.

Heading back to the parking deck without a break was probably not the best idea. Gerber was behind me and I could feel him wanting to completely pass me and make me feel bad. Don’t worry, mission accomplished after the first round up the parking deck.

Partner work seemed to go well with the exception of me.

Margo – Thanks for letting me lead and the opportunity.

Make it out to an AO you don’t go to that much. It is good to see people that I don’t get a chance to see that much.

Slow Twitch (Really Slow)

Posted on behalf of Bounce

18 Pax showed up on an gorgeous morning. Here’s what happened.

Began with a mosey to the end of the parking lot at South Charlotte Middle. Circle up with a few warm up exercises. The Virgin QIC was deliberate, methodical and very confident with his cadence for the exercises! Exercises included: Side Straddle Hop x 20, Mountain Climbers x 15 and Merkins x 20.

Mosey down Strawberry lane to the 2nd speed bump and pair up.
Round #1: Partner1 – x 10 Merkins, run to end of Strawberry Lane, x 20 Merkins, back to 2nd speed bump – Partner2 – x 10 Merkins, run to Hwy 51, x 20 Merkins, back to 2nd speed bump
Round #2: Partner1 – x 10 Diamonds, run to end of Strawberry Lane, x 20 Diamonds, back to 2nd speed bump – Partner2 – x 10 Diamonds, run to Hwy 51, x 20 Diamonds, back to 2nd speed bump

Mosey down Hwy 51 to William Davie Park (entrance sign), plank up until the rest of the group arrives.
Mosey down to bottom of entrance hill, start 7’s. Air Squats at base of hill and Merkins at the crest of hill (park entrance). Exercise was followed by a Plank session at the entrance to the park.
Mosey back to school parking lot.
Circle back up: Rosalita x 20, Box Cutters x 15, Dolly x 15.
Back into groups: Partner A: Plank Jacks while partner B sprints to end of the basketball goals. Two rounds.

The Virgin QIC didn’t have his cadence mastered, he was thrown off by the YouTube tutorial that was sent from Semi-Gloss late the night before. It was immediately turned off after the second member of the Sheen acting clan appeared in the clip. Spackler again took to heart “modify when necessary”. He definitely has earned his middle nickname of F ½. I also think the entire group owes an apology to the HOA of Raintree, the grunting and whining was very egregious especially when the direction was given to run to William Davie Park with 15 minutes left in the workout.
Thanks for the patience to all the PAX for my Virgin Q! I enjoyed this one.
Memorial Day Convergence at Symphony Park (SouthPark). There will be an F3 workout and 5k. All family is welcome. It is in honor of military veterans
Alexander Youth Network cookout. Saturday, April 2nd 4-5 pm, more information to follow

Substi site q – q

17 Pax got after it at Death Valley.

Here is what we did

The thing

15 IW – CAD
15 Merkins – CAD
20 Mountain Climbers – CAD

Mosey to Davie Park

Partner up
One partner runs while other partner does called exercise
3 laps.
1 – Pull Ups
2 – Merkins
3 – Dips

Mosey to other area.
Every streetlight – 15 Merkins on the way down
50 LBC’s OYO
Every streetlight back – 10 ish Jump Squats

Mosey up to the top O’ Davie
Indian Run – two groups.

Get back to AO
Mary –
Heels to Heaven – 20 CAD
Freddy Merc – 20 CAD
Dollie’s – 20 CAD
Rosalita – 20 CAD
15 Merkins OYO
15 Diamond Mer – OYO
15 Wide Arm OYO
Alternating crunch – 10 CAD – Each leg


Events AKA – Moleskin

got the call yesterday afternoon/night that Swiper was on the IR so being the phenomenal site q that I am I took the reigns. Had a busy day and night so the weinke would have to be done on the way to the site #Meatandtaters. Good group out this am, Stonecold was already complaining when I told him we were running and then said something about “wrong shoes”. BRR season is here SC. Its going to be more running than normal. We started out with about 10 and then 7 showed up after the bell so the COP took longer than I wanted. In all seriousness, Glad to have everyone there.
Great group out there today and everyone was really pushing for their personal best. There are really some fast guys that are getting faster while YHC keeps slowing down. Guess I need to avoid the Libated Camel more and avoid IPA’s.
Had to call an audible on a few items and there was a pretty good amount of Mumblechatter directed and me and I probably deserved 98% of it.

DOLLYWOOD has agreed to come on board for Site Q duties and we are super pumped to have him. Stage Coach will be cycling off this month as SITE Q. He has been working this site for 3 years and it really wouldn’t be what it is today without his leadership. Its guys like him that made AREA 51 what it is today.


5 year party downtown this weekend. If you are in town please come. It is going to be a great event and an awesome time to see other F3 guys out there.

Muscle Driver is going out of business. Stonecold has bought about half the store so if there is anything left go get it.

“Thanks for your leadership”

21 pax came out to Death Valley a little cold and well a little upset after the workout was called.


Mosey one lap around track

20 IH – CAD
20 MC’s – CAD

Four corners
1. CDD’s
2. Jump Squats
3. LBC’s
4. Burpees
Merkins in the middle

Do 5 of each exercise at the corner and then increase it by 5 up to 20 and then back down to 5

Mary – 20 Freddy Mercury’s – CAD
LBC – 20 – CAD


The mole without skin

Full disclosure, I was a little tired from driving back from GA in addition to the post at Fast Twitch the day before so I wanted to make sure that everyone got a good workout and pushed themselves. After I threw out the Starfish routine Horse Head and Stone cold immediately started complaining #subnantananger. There were probably others but I just let that be.
A few notables were absolutely crushing it. Pretty Sure Dollywood did about 5 laps around the track when YHC was halfway through. Nice work brother.
I am sure that I will get made fun of either on “the twitter” or “the comment section” so sound off.


Joe Davis Run- Clown car leaving the arbo at 6:45. connect with Slim Fast if you have any questions.

Pre Blast – I’m tired of running

Make it happen

Run to the Harris teeter and back.

Rock work partner. Church across street

One partner is running to other end and back while other partner does exercise.
200 presses for the group.
200 curls
200 skull crushers

Once complete run to school
Run to middle of baseball fields (where picnic tables are) One
partner runs around the field while other partner does:
Step ups
Flapjack in between.
6:05 run back to Harris teeter and back That is all

Stairway to Festivus & the Airing of Grievances

Posted on behalf of Madison.

The clock hit 05:20 and the caravan of cars carrying the DV faithful began to appear out of the darkness. Semi-Gloss, Fireman Ed, and Joker were among the first and the grumbling soon followed. Agreed, it was the coldest morning gloom this week, but Semi layered up like he was posting on the North Face of Everest. YHC overheard Fireman Ed groaning about how sore he was from the intensity of the 0.0 workout from the day before, so I frantically ran thru the Weinke in my head one more time to see if it was going to be enough to match up. #Nailedit

The 1 minute warning was given and some of the PAX were still rolling in. Perhaps they were unsure about the worthiness of the beatdown because YHC was having his VQ at DV and hit the snooze button one too many times.

The disclaimer was given and off we went, when what to my wondering eye should appear? No, it wasn’t Santa, but one straggling PAX driving a minivan full of Festivus lights.


Quick warm up lap around the parking lot to pick up Floor Slapper and then down to the track for 100yds of mosey, 100yds of butt kickers, 100yds of mosey & 100 yds of high knees.

Circle up in the infield
SSH x 25
Burpees x 5 OYO
IW x 25
Burpees x 4 OYO (someone mentioned something about seeing a pattern)
Mountain Climbers x 25
Burpees x 3 OYO
Low slow squat x 25
Burpees x 2 OYO
Merkins x 15
Burpees x 1 OYO

Partner up and mosey to block pile.
P1 grabs a cinderblock & heads to end of sidewalk between baseball fields

P1 runs up the sidewalk, climbs the stairs, around the loop and returns while P2 performs called exercise with block. Flapjack when P1 returns. (Example P1 = run to top of stairs & return. P2 = O/H Press. Flapjack when P1 returns.)
Called exercises:
– O/H Press
– Goblet Squat
– Inverted Merkin
– Mary Catherines
– O/H Tricep Extension
– Bicep Curls
– Find your Partner and do 25 back-to-back standing Russian Twists each side (quickly modified to 15 each side)

Return blocks to pile & circle up for Mary (thanks to Semi-Gloss for starting Mary)

YHC caught up and Semi returned the lead. YHC finished up with
– flutter
– the Dolly
– the Rosaslita

the clock struck 06:15. Cirlcle up for COT & Name-O-Rama

Toy Drive ends Saturday. Drop off toys at Mountain Goat on Friday or The Rock on Saturday.

Thanks to Smokey for taking us out.

It was an honor to lead you men this morning

Trip around the AO

12 men took to the workout like a bear takes to salmon

The thing

Run around to summerlin and COP at the corner of Summerlin and Abbotswood

25 SSH – CAD – Whisper
20 MC – CAD
10 Merkins – CAD

Run over to Foxworth

11’s on the hill – Merkins and the top and Squats down at the bottom.

Run up Windyrush and over to the church.

Rock Work –
Chest Presses – 25 CAD
Curls – 20 CAD

Partner Work
One partner runs while the other does the called excercise
1. 200 Tricep extensions
2. 200 Curls

Mary – 15 LBC’s, 20 (don’t know what they are called but one leg on other knee cruches….learned from Kirk)

Finale – Curls till failure OR 100 whichever comes first



It all started at Death Valley when Puddin asked me to q by trying to use his fingers to spell a “Q” #no. In all seriousness it was a great day to lead and I am appreciative of the opportunity. Hydra is such a great spot to q because there are a TON of things to do out there. You will always get at least 3 miles in (thanks to Ironsides for keeping track) and if you haven’t had a chance to do it please get with Good Hands or Pudding pop and sign up.

There was some new faces and old favorites out there as well. Always good to mix it up and hit a few workouts that you aren’t used to.

Jamboree as always runs in….that Man is a machine. Daisy is running in to every workout as well.

On a side note, I don’t think there is anyone in the tent over at the pumpkin patch because I imagine we would have gotten yelled at by them if they were in there.


3rd f – Monday’s – Dunkin Dounuts at the corner of Rea and Colony.

Mud run this weekend.

Brave is converging with Centurion tomorrow.