Author Archive Voodoo

Was it something I said?

YHC rolled into Elizabeth Lane Elementary at about 5:25 this morning to find only one other car. I checked my watch to confirm that I didn’t have the wrong day of the week or time, then got out to prepare for the workout. Tulip emerged from his vehicle to join me. At 5:30, we both confirmed that it was Thursday and prepared to begin the beatdown. As we were about to start, High Tide pulled up rocking some tunes in the blue Jeep to increase our numbers by 50%. After a proper disclaimer (not really, but just pretend like it was said), we proceeded thusly:


  • 20 swings OYO
  • 3 halos each way OYO
  • 20 swings OYO
  • 3 prying squats
  • 20 swings OYO

The Thang:

Singles set – do not put the bell down:

  • 5x 1 arm swings (left arm)
  • 3x clean, 3x squat, 3x press (left arm)
  • 5x merkins
  • Repeato at the top of the next minute with the right arm. Alternate arms every minute on the minute (EMOTM) for 20 minutes.
  • The plan was for pax with bells >20kg do 1-3 reps, 16kg-20kg do 3-5 reps, and <16kg do 5-7 reps. All pax opted for the >20kg category, so we did 3 reps each round.

Partner up by bell size for a doubles set:

  • 1x clean
  • 1x press per side
  • 1x front squat
  • 1x renegade row per side
  • 1x deep merkin on the bells

Partners flapjack every :30 seconds for 20 minutes of EMOTM. After about 8 rounds, everyone had settled into their bell size of choice so there was no need to flapjack and we completed the remaining sets together. All pax agreed to go a bit over the time to get the last 8 or so rounds in. You can blame it on High Tide’s tardiness.

Thanks to High Tide for taking us out in COT. Prayers to High Tide and his family on the recent loss of his mother-in-law.


  • Check out the Crane Relay, from the mind of Frasier. As in Frasier Crane. Get it? Anyway, this is the first iteration of a running relay where teams are drafted by the captains. For those of the pax with nightmares of being picked last in dodgeball/gym, this is a chance to relive that, but in a fun way. Pre-blast is here.
  • BRR season is in full swing. Tulip claims he can’t run it because he doesn’t run long distance, then said he can run 6-7 miles. If someone needs a fast due, you should start working on Tulip.

Moley, moley:

  • YHC had a different title prepared for this workout, but changed it up based on the low turnout. You can tell it’s BRR/vacation season when you get 3 guys at a 0.0 workout. #discrimination As High Tide said on Twitter, what we lacked in quantity, we more than made up for in quality. With the slight breeze and lower temps, it was a great morning to be out swinging the bells. Lower reps and sufficient recovery time allowed for better form and more conversations than the usual grunting we get at Meathead. While the EMOTM starts out feeling pretty easy, they add up and you start feeling it after a few sets.
  • I found these workouts on Instagram. I highly suggest the pax check out @sokolstrong. He’s a StrongFirst instructor in the Pacific Northwest and he posts great workouts and very informative videos. Definitely worth your time if you’re into kettlebells and strength training. Sokol did the doubles bottoms up, which is way harder than it looks. I audibled out of that since it would have required much smaller bells and the chances of being able to front squat 2 bottoms up bells is about 0%. #ialsolikemyteethinmyface

Pardon the Technical Difficulties

12 pax joined YHC at Elizabeth Lane Elementary this morning for a little ‘bell swinging. High Tide suckered YHC into a 3 mile pre-run at 0455, which was not pleasant. We got back with about 5 minutes to spare, allowing YHC to play Mr. Rogers (change shoes) and prepare the weinke, speaker, and phone for the beatdown that was about to commence.


  • SSH x 20 IC
  • Swings x 20 OYO
  • Low Slow Squats x 10 IC
  • Prying squats x 3
  • Swings x 20 OYO

The pax were warm from the moment they stepped out of their cars, so time to move onto the main event.

The Thang:

Set 1:

  • 2H Swings x 15
  • Clean + press x 5 per side
  • 1H swings x 5 per side
  • Clean + squat x 5 per side
  • Alternating 1H swings x 20
  • Snatch x 5 per side
  • 2H swings x 15
  • Snatch x 5 per side
  • 1H swings x 5 per side

Tabata time: :30 on/:15 off with a leg focus

  • Deadlift
  • Reverse lunge left
  • Reverse lunge right
  • Single leg deadlift left
  • Single leg deadlift right
  • Goblet squat
  • Flutter press
  • Swings

Repeato once

Triple nickel – Meathead style:

Grab a squatting bell and head to the playground. At the playground, partner up. Partner 1 does 5 pull-ups while partner 2 does 5 single squats. Complete 5 rounds.

Head back to the playground and repeat set 1 above.


  • LBCs x 20 IC
  • Dying cockroach x 15 IC
  • Heels to Heaven x 15 IC (for Prohibition)
  • Plank with six inches until time was up

Thanks to High Tide for the takeout in COT.


  1. Shirt orders end today for Area 51. If you post regularly, get a shirt. If you’re a site Q, get a shirt. Remember, a portion of Mudgear’s F3 sales go to the F3 Foundation, helping support F3 Nation’s expansion and charitable efforts. Plus, they’re good-looking shirts.
  2. Ghost Runner kicks off tonight. Based on this morning’s humidity and the monsoon I see outside of my office window right now, it should be a ton of fun. Stay safe and pour one out for me, boys! #seeyouinjuly


  • Despite the sufficient prep time, YHC had issues with the tabata timer/music combo at the beginning of the first set of tabata. #cobains to the pax but sweaty fingers + iPhone is a losing combination.
  • Great to have #kotters Baracus and Mall Cop with us this morning after a kettlebell hiatus. I hope you can keep making it out to join us.
  • YHC was pretty sleep-deprived and in pain for most of the workout, but there were #larrybirds on just about every exercise. Strong work by the pax. The mumblechatter was also enjoyable, but that’s to be expected with Alf and Bulldog in attendance.
  • YHC needs to get out of the office, so please feel free to add any other observations in the comments below.

False Advertising at Meathead

7 pax posted at Meathead Thursday morning to get their recommended daily allowance of iron. YHC had pre-tweeted that we (i) would have music and (ii) might hit legs, but that the weinke was still under consideration. I had some ideas when I went to bed on Wednesday, then woke up early and did a little more research. I settled on a full body routine that was pretty heavy on the chest and shoulders. #falseadvertising#1 It went something like this.

Warm up:

  1. SSH x 10 IC
  2. 20 swings OYO pax choice re: 1H or 2H
  3. Halos x 3 each way
  4. Prying squats x 2

The Thang:

Set 1: 4 + 4 x 4 (4 reps each arm of four different exercises) – during the first set of exercises, Fault Line reminded YHC that there were no tunes #falseadvertising#2

  • Single arm swing
  • Clean
  • Racked squat
  • Snatch


Set 2: 5 + 5 (each exercise done for each arm, then switch arms)

  • 5 x C+P
  • 5 x C+P, 5 x snatch
  • 5 x C+P, 5 x snatch, 5 + high pull
  • 5 x C+P, 5 x snatch, 5 + high pull, 5 upright row (both hands)

Set 3: 10 x 10

  • 10 swings (pax choice re: 1H or 2H)
  • 10 merkins

Repeato for 10 rounds – 100 swings and 100 merkins

Set 4:

  • 3 rounds of 5+5 dead stop snatches (that’s 5 per side)

Set 5:

Jack Webb – kettlebell edition – 1 merkin + 1 lawnmower per side (2 total), 2 merkins + 2 lawnmowers per side (4 total), etc. up to 10 merkins + 10 lawnmowers per side (10 total)

Set 6:

  • 50 2H swings, 4 C+P per side
  • 25 2H swings, 3 C+P per side
  • 15 2H swings, 2 C+P per side
  • 10 2H swings, 1 C+P per side (time permitting)

Time. Thanks to Wild Turkey for the take out in COT.


  • Christina Latini 8k is scheduled for April 21. This is in support of Olive, who lost his daughter suddenly a couple of years ago. It benefits Operation Sweet Tooth and sign ups are here.
  • Smokey Mountain Relay is the same weekend. Reach out to Cheese Curd or Cheddar on Slack if you’re interested in running. I’m not sure if they have openings, but you can ask if you’re a masochist runner.


  • A solid crew of regulars posted at Meathead this morning. YHC has been remiss about scheduling Qs (Purell next week), so decided to take this one himself. The creative juices weren’t flowing this week, so I was thinking about recycling an older workout that made me sore for a few days. However, I remember High Tide telling me recently that he’d never recycled a workout and I started to feel guilty. I checked out some Instagram feeds (@sokolstrong is one of my favorites) and reviewed some old backblasts from some of the greats (Tiger Rag, Brown, etc.) and pulled this together from what I found. While it got most of the body, YHC’s chest and shoulders seem to be feeling it the most.
  • Alf and Prohibition brought the mumblechatter this morning, which is always welcome. When I arrived, Alf was saying something about not needing multiple bells and telling the pax not to feel pressured into bringing a selection. I gave him a dirty look while proceeding to unload my 5 bell selection for the day. #andIusedthemall I offered Prohibition access to one of my 5 bells and he politely declined. Little does he know the 35# bell is the gateway drug and soon he will be buying a 20kg and a 24kg. They didn’t just work their mouths though, they swung some metal. Alf enjoyed all of the merkins because he’s a weirdo. And he has the short arm advantage. #TRex
  • Wild Turkey brought some heat to his Q last week and came back for more this week. He was crushing the reps and once again pointed out that most of my alternative/grunge musical heroes ended up overdosing on heroin. #debbiedowner #dontdodrugs
  • YHC welcomed Fault Line back as a #kotters at the beginning of the workout and he promptly informed me that he had posted a few weeks ago and I wasn’t there. #oops Regardless, it was great to see him and he was working hard.
  • As part of their new Fast Twitch co-site Q contract, Purell and Rachael are required to post together all week. Thankfully, they’ve chosen Meathead as their Thursday man-date workout. They’ve been posting regularly and I’m pretty sure that’s why they’re so fast. Hear that, runners!
  • Thanks for coming out and following my lead. We’re always looking for Qs, so please let me know if there’s an upcoming Thursday that works for your schedule. Hopefully we can get some of the usual suspects to start coming back out. I’m looking at you, Bulldog, Horsehead, Witch Doctor, and Swiss Miss! Heck, I’ll even throw Tiger Rag, Brown, Chanel, Bananas, and Busch in there!

Dropping some DOMS

6 pax pulled into Elizabeth Lane Elementary and were astonished to spot YHC’s car already in the lot. What can I say? I was excited for some doubles.

Warm up:

  • 20 2 handed swings OYO
  • 3 halos each direction
  • 3 prying squats
  • 10 1H swings per side OYO

The Thang:

Partner up by like-sized bell for some partner doubles work. One partner works while the other recovers (or does another exercise if you’re Bulldog and Purell).

  • Double swings x 100
  • Double snatch x 50
  • Double racked squat x 100
  • Double clean x 100
  • Double OH press x 50
  • Double high pull x 100


  • LBCs x 30 IC
  • Dolly x 10 IC
  • Heels to Heaven x 10 IC (Sanka)
  • Slow Freddie Mercury x 10 IC (High Tide)

COT – thanks to High Tide for the take out.


  • YHC had missed doing some heavy weight at Meathead, so decided to do some doubles today. The pax did a great job of focusing on form and pushing the weight beyond what they might normally lift. This is a workout that I think Tiger Rag first brought out here, but we haven’t done it in a while. Hopefully the pax got their money’s worth.
  • Partners included: Sanka/Ickey Shuffle, Bulldog/Purell, and High Tide/Rachael (and sometimes YHC). It seems like the pairs were pretty well matched as everyone finished at about the same time. If anyone was still working, we mixed in some plank work.
  • Witch Doctor has been dealing with a dodgy back that’s kept him away off and on for the past few weeks. We hope to have him back soon!

North Face + Rocks = Good Times

13 dudes that weren’t doing the Charlotte 10 miler #barfemoji got out of the fartsack and posted at Rock Zero. It was epic. Let me tell you about it:

Warm up mosey around a couple of lots and then circle up:

  • SSH x 25 IC
  • Low slow squats x 15 IC
  • Low slow merkins x 10 IC
  • Peter Parkers x 15 IC

Mosey to the rock pile in front of the church and pick out a lifting rock (unless you’re Boerwors… #SMHemoji).

  • Overhead squats x 15 civilian count
  • Deadlifts x 15 civilian count
  • Goblet squats x 15 civilian count

Mosey with your rock around to the top of North Face where you partner up by rock size. Partner 1 exercises while partner 2 runs around the trees, down the face plant hill and back up North Face. Flapjack.

  • Exercise 1: Curls
  • Exercise 2: Flutter press
  • Exercise 3: Tricep extensions (YHC commences discussion with McGee about why these are harder than they should be)
  • Exercise 4: Dolly press
  • Exercise 5: Overhead press
  • Exercise 6: LBC press
  • Exercise 7: Chest press on the ground

Audible: all pax throw their rocks down the hill. Plank at the top, then drop to elbows. On Q’s command, pax jailbreak down the hill and grab a rock (doesn’t have to be your own – pays to run fast). #downhilljailbreak #safetyfirst

Mosey with rocks back to the front of the church and delicately place them back EXACTLY WHERE YOU FOUND THEM.

Mosey to the lot along 51 and grab your partner. Partner 1 exercises while partner 2 runs. Repeato until you hit prescribed # of reps as a pair.

  • Exercise 1: 200 merkins
  • Exercise 2: 250 LBCs
  • Exercise 3: 150 squats

Mosey back to the start point for a little Mary:

  • Rosalita x 15 IC
  • Protractor, straight into Dolly x 10 IC #crowdpleaser
  • LBCs OYO for the final minute

Done. Thanks to Marlin for the takeout in COT.


  • Brolympics 2.bro is next Saturday. Read the pre-blast here and sign up so they can get a head count!


  • Hoover pre-tweeted a pre-run or -ruck starting at 0630. YHC showed up around 6:25 and didn’t see anyone. Geraldo was the first that pulled in, so YHC knew we were rucking. Then Rachel and Hoover showed and we got a move on. We did ~2 miles at sub-15:00 pace. Good 2nd F to start the day. #RH4ABW
  • Hoover left his ruck on for the workout, showing a total lack of respect for the Q. As McGee mentioned, as a percentage of his body weight, it’s equivalent to the gloves a lot of the pax were wearing. #stillhurtful
  • YHC hasn’t been doing too many boot camps lately, focusing on running, kettlebells and some home work. It was great to get back out there and work hard with the pax. We had a solid crew of familiar faces, including some YHC hadn’t seen in a while, and some less familiar faces. Everyone was working hard and getting after it. Thanks for following my lead. I appreciate you all coming out.
  • Thanks to Flipper for reaching out to YHC and working with me to find a date that worked (even if he chose to run 10 miles instead of posting #cryingemoji). Thanks to Hoover and Boerewors for posting and supporting YHC.
  • Feel free to sound off with anything YHC missed. #selfsmoked


The 12 Days of Groundhog Day

6 studs rolled up on Old Providence Elementary at 0700 on Saturday for another edition of Ascent. YHC pulled in to find High Tide’s bright blue Jeep had delivered a litter of kettlebells ranging from 30# to 80# all over the parking lot. High Tide rolled in from his jog (#overachiever), the rest of the pax mosied up, and we got started.


Slow mosey around the parking lot.

  • Dead stop swings x 10 OYO
  • IW x 15 IC
  • Dead stop swings x 20 OYO
  • Prying squats x 3
  • Swings x 20 OYO
  • Merkins x 10 IC
  • L-hand swings x 10 OYO
  • Low slow squats x 15 IC
  • R-hand swings x 10 OYO
  • Merkins x 10 IC
  • Alternating swings x 20 OYO

The Thang:

The 12 days  of Christmas Groundhog Day: Perform day 1, then day 2 + day 1, then day 3 + day 2 + day 1, etc.

  • Day 1 – 1 dozen swings (2H, 1H, whatever)
  • Day 2 – Turkish getups (1 per side)
  • Day 3 – Reverse lunges (3 per side)
  • Day 4 – Snatches (4 per side)
  • Day 5 – Shoulder presses (5 per side)
  • Day 6 – Overhead triceps extension
  • Day 7 – High pulls (7 per side)
  • Day 8 – Cleans (8 per side)
  • Day 9 – Merkins – at this point, High Tide pointed out that we were running out of time, so we skipped to day 12 and counted down
  • Day 10 – Goblet squats
  • Day 11 – Russian twists (11 per side)
  • Day 12 – 1H swings (12 per side)



  • Keep Header and his family in your prayers as his father passed away last week.
  • Please keep my good friend (Richard Wheeler) and his family in your prayers. His dad has been diagnosed with an aggressive form of cancer and is in for a tough fight.


  • High Tide was the scheduled Q and took his responsibility seriously by drafting the weinke you see above. When it turned out he might be on the road (he was taking Low Tide to visit Auburn – enemy territory!), YHC volunteered to pick up the baton and apply the beatdown. Thanks to the pax for posting despite the Q switch.
  • With the weather looking chilly and fully expecting the pax to fartsack, YHC reached out to Goon and promised to buy him donuts if we were the only two in attendance. Thankfully, we had some company to keep us honest.
  • Low Tide was not impressed by what Auburn had to offer, so not only did High Tide post, but he pre-ran the workout. He also brought about 2x as many kettlebells as we had pax. #sharingiscaring Everyone even took a turn swinging the 80# KB at the end, which is always fun (in small doses).
  • The small batch format allowed everyone to take their time working on the more complicated exercises, specifically the snatch and the TGU. Both are tricky and require a lot of practice, but are great KB exercises. The snatch is my favorite, the TGU is High Tide’s. If you want to work on your KB skillz, Ascent on the first Saturday of every month is a great opportunity to do so. It’s usually not very crowded and you can get some instruction from more experienced pax. Highly recommended.
  • Thanks to Moon River for the timely description of the vagus nerve and vagal response, which allowed us to take a surreptitious 10 count. Okay, it was more like a 20 count. That guy must be a doctor or something. #smart
  • Thanks to Sony for acting as site Q. We miss seeing you out there and hope you’re back soon.
  • Please sound off below with anything else noteworthy that YHC didn’t mention.

February Sweat Angels

10 of Area 51’s finest meatheads posted at Elizabeth Lane Elementary this morning to make sweat angels in the upper 30 degree chill. The Q was last to arrive and received a lot of encouragement to get the workout started. You can’t have a Meathead workout without music (too much grunting), so it takes some time. Patience, brothers.

Once YHC was good and ready (it was probably 30 seconds after 5:30), here’s what we did:


  • 20 x SSH IC
  • 20 x swings OYO
  • 3 x halos each way
  • 15 x swings OYO
  • 3 x prying squats

The Thang:

Circuit 1:

  • 10 x 1H swings on your non-dominant side
  • 10 x 1H swings on the dominant side
  • 5 x C&P on the non-dominant side
  • 5 x C&P on the dominant side
  • 5 x chest presses on your back (optional flutter kick)

Carry (pax choice) to the second median, switch hands and carry back

Repeato 4 more times for a total of 100 1H swings (50 per side), 50 C&Ps (25 per side) and 25 chest presses.

Circuit 2:

  • 10 x high pulls on the non-dominant side
  • 10 x high pulls on the dominant side
  • 5 x snatches on the non-dominant side
  • 5 x snatches on the dominant side
  • 5 x goblet squats

Carry (pax choice) to the second median, switch hands and carry back

Repeato 4 more times for a total of 100 high pulls (50 per side), 50 snatches (25 per side) and 25 goblet squats.

Mosey to the Playground for Circuit 3:

  • 10 x merkins
    5 x pull-ups

Repeato 4 more times for a total of 50 merkins and 25 pull-ups.

Mosey back to the parking lot for pax-led Mary:

  • Freddie Mercury (Ickey Shuffle) x 10 IC
  • Heels to Heaven (Rachel) x 10 IC
  • Russian Twist (Soul Glo) x 10 IC

Thanks to Swiss Miss for taking us out in COT.


  • Thanks to the pax for following YHC’s lead this morning. Due to a lice outbreak at the homestead (#TMI #dadlife), YHC had to sleep with some gunk in my hair last night. This required the rare and ill-advised pre-workout shower. YHC built in some extra time, but apparently not enough. #cobains for the insufficiently early arrival.
  • The pax were working hard this morning and I noticed quite a few sweat angels on the pavement as I was packing up my gear. Hopefully everyone got their money’s worth. If not, I’d recommend a larger bell. I’m happy to share bells if anyone wants to take one for a spin and can bring out some extras if there’s a need. YHC was mixing in the 28 kg this morning on some of the sets of 10 and definitely felt the extra weight.
  • Ickey Shuffle joined us this morning as his M took the day off from her usual FIA routine. Great to have him out.
  • My playlist was a little jacked up this morning because of other songs in the Spotify Q. As a result, the pax were exposed to some culture in the form of Dr. John and cajun zydeco music. I hope you enjoyed it.
  • Random thoughts on names: Has anyone ever noticed that Rachel is named after Rachael Ray, but we never spell it with the extra “a”? And why do we have a “w” at the end of Soul Glo?


  • Please keep Header and his family in your prayers as his father suffered a stroke on Sunday. We hope to see you back out at Meathead soon.
  • Based on the mumblechatter during the workout, Brown (former Meathead site Q) and Bananas are celebrating their 40th birthdays soon. Happy birthday, brothers. We hope to see you in the gloom soon to watch you do burpees celebrate.

A Heavy Metal Christmas

‘Tis the season for 12 days of Christmas-themed workouts in F3. Not to be left out, YHC came up with an original, not-to-be-confused-with-Skunkworks 12 days workout after many hours (alright, it was 30 minutes) of YouTube and Pinterest research. #google

9 pax posted, including High Tide in a Christmas hat and Bulldog in a Christmas Vacation shirt. #strong Country Livin (no apostrophe) joined us for what Bulldog said was his second post in 4 years. Hopefully he’ll become a regular. If not, we’ll see you in 2021!

Warm up:

  • SSH x 20 IC #F3staple
  • 2H swings x 20 OYO #Meatheadstaple

The Thang:

Each day builds on the last, so day 1 = exercise 1, day 2 = exercise 2 + exercise 1, etc.

  • Day 1 = 1 Sumo deadlift + 1 dozen 2H swings (good call, Bulldog)
  • Day 2 = Racked squat (alternate sides per round)
  • Day 3 = Overhead tricep extension
  • Day 4 = Snatches per side (R/L)
  • Day 5 = Presses per side (R/L)
  • Day 6 = Reverse lunges per side (R/L)
  • Day 7 = Merkins
  • Day 8 = Cleans per side (R/L)
  • Day 9 = High pulls per side (R/L)
  • Day 10 = Goblet squats
  • Day 11 = Russian twists per side (R/L)
  • Day 12 = 1H swings per side (R/L)


  • Rachel led 4 exercises to a 10 count in cadence, without putting legs down #ouch:
    • LBC
    • Flutter
    • Dolly
    • Heels to Heaven
  • Purell called Freddie Mercury x 15 IC
  • YHC called Boxcutters x 10 IC
  • High Tide called Bulldogs™ x 10 OYO (think pullover + Louganis)
  • Swiss Miss was stumped when asked to come up with an exercise, so High Tide threw out 10 WWII situps

COT: Thanks to Bulldog for a great take out.


  1. Please sign up for the Joe Davis Run. January 6th – 5k and 10k options. Sign up details can be found on the F3 Area 51 website
  2. Dads and 2.0s paintball is scheduled for December 30th. Reach out to Bulldog for details.
  3. Keep Bout Time and his family in your prayers as his 2.0 Jennings fights leukemia. His M also delivered twins yesterday, so I’m sure they can use whatever prayers you want to send their way.


  • This morning was a lot of fun. We had a good crew out there, it was unseasonably warm, and the tunes were rockin’ terrible. YHC downloaded the Heavy Metal Christmas playlist on Spotify last night in an effort to provide a little variety from my usual playlist and also keep things festive. I had no idea there were that many really, really bad heavy metal Christmas tunes out there. Do yourself a favor and don’t listen to this playlist unless you’re trying to get people to leave your house.
  • Everyone was flying through the reps today. YHC was the last to finish on every round. Bulldog made the astute observation after day 2 that we needed more reps in day 1 or we’d be finished in about 20 minutes. He suggested 1 dozen swings and the pax happily complied. We still had about 7 minutes left at the end and the Q made the mistake of calling on Rachel for Mary. He proceeded to call 4 straight feet off the ground exercises, leaving the ole six pack (I assume it’s in there somewhere) screaming.
  • Swiss Miss will be the Q next week. There will be no site Q supervision, so please keep the disclaimer in mind. Also, please let YHC or Witch Doctor know if you’re interested in Qing at Meathead in the new year. We will kick things off with the site Q emeritus High Tide leading on January 4th. Other than that, the schedule is pretty open (*cough* Rachel/Hoover/Blazing Saddles/MAD *cough*).
  • Thanks to the pax for coming out. I’ve been enjoying F3 for over 4 years now and the pax are definitely the best part. The accountability and mumblechatter are a huge part of what makes F3 so much fun. #adultrecess Do yourself and others a favor and invite an FNG out to join us. Consider it your good deed for the New Year. Merry Christmas and happy New Year to all!

Bring back the 90s!

Posted (late) by Voodoo on behalf of Arena

After a fascinating conversation about our dogs throwing up we finally got started. Theme music for the day, 90’s one hit wonders!

The Thang:
Warm Up:

  • SSH x 20 IC
  • Imperial walkers x 15 IC
  • Merkins x 10 IC
  • Low-slow-squats x 10 IC
  • 2H swings x 20 OYO

The workout: A circuit of four exercises at descending reps as you work through the circuit. 12-10-8-6

Circuit A:

  1. Alternating Swings
  2. Cleans
  3. Greg Louganis
  4. Goblet Squats

Circuit B:

  1. Snatch
  2. Curls
  3. Russian Twists
  4. Suitcase Lunge

Circuit C:

  1. High Pulls
  2. Shoulder Press
  3. LBCs
  4. Good Mornings

Circuit D:

  1. Two-handed Swings
  2. Push Ups
  3. Freddy Mercury
  4. Squat and Press



  1. Sign up for Joe Davis Run if you haven’t already. It’s a great opportunity to get a 5k or 10k race time at the start of the year while supporting a great cause and getting some 2nd F with your F3 family. Ms and 2.0s welcome! Pre-blast is here.
  2. Meathead will be closed 12/14 for the convergence at Independence Park for our Area 51 brother, Bout Time, and his family. Please read the pre-blast here and attend if possible.


  1. Voodoo here. #cobains for the late post, but I’m sure the Meathead pax aren’t surprised considering my typical arrival at 5:29.59 and on 2 wheels. 2018 resoultion for YHC: 5 minutes early to Meathead. #accountability
  2. A great lead by Arena. YHC saw that he also led at Skunkworks this week, so a great gear double Q from Arena. Thanks for stepping up and let me know your availability for 2018!
  3. Missing a few pax’s names. Please sound off in the comments and I’ll get you added.
  4. The 2018 Q schedule for Meathead is wide open at this point. DM YHC or Witch Doctor if you have a particular date you’d like to Q. Although the conscription process works, we’d prefer to have some input, so sound off!

Moderate? What’s moderate?

8 pax joined YHC on a warm December morning for the weekly installment of Ascent. It was a kettlebell day, so High Tide came early to do his TGU warm ups and unload his 14 kettlebells.

Warm up:

  • SSH x 20 IC
  • 2H swings x 20 OYO
  • IW x 15 IC
  • 1H swings L x 20 OYO
  • Halos x 3 each way
  • 1H swings R x 20 OYO

The Thang:

Partner up by bell size and speed. P1 takes the bell and moseys to the buddy bench playground. P2 does 5 burpees and chases. Flapjack until the bell reaches the playground.

P1 performs called exercise while P2 runs around the near baseball field. Flapjack.

Exercises (approximately):

  • Swings
  • High pulls
  • Goblet squats
  • Lunges
  • Cleans
  • Pull-ups
  • Deadlifts

Circuit work:

P1 performs:

  • 20 dips
  • 10 step ups per leg
  • 20 derkins

P2 performs:

  • 20 OH press
  • 10 Goblet squats
  • 20 chest presses with feet elevated

Flapjack. For round 2, reduce all 20 counts to 10 counts. 10 counts remain the same.

CMIYC back to the starting lot and High Tide’s plethora of bells. Partner up for doubles. P1 performs exercise while P2 planks.

Doubles or singles with a heavier bell (3-5 reps):

  • Swings
  • Cleans
  • Racked squats
  • Snatches
  • Chest presses
  • Lunges



  • #cobains for the delay in posting the backblast. No excuse, just the usual life stuff that everyone deals with (work, family, etc.).
  • Thanks to Sony for inviting YHC to Q at Ascent. It’s a great site with a lot of variety for any type of exercise you could want. Although the site may be labeled “moderate,” it’s really as tough as you want to make it. The pax can handle whatever the Q dishes out.
  • This weinke is an amalgamation of two Qs YHC delivered during the limited edition run of #F3SOFAWIB, which used to run from OP Elementary on Tuesday mornings. #RIP Slight modifications were made, but the ability to select your bell size really allows the workout to be dialed into whatever each pax is looking for from a difficulty perspective.
  • YHC arrived early to find High Tide behind his Jeep with no fewer than 10 kettlebells, each with its own name. #nojoke He had been doing TGUs for warm-ups and was donning his weight vest for the actual workout. No respect for the Q….
  • Fugitive showed up shortly thereafter. YHC was disappointed to find he didn’t have a prosthetic arm, but it probably worked out for the best on the doubles later in the workout.
  • Witch Doctor posted at Ascent this week to make up for fartsacking Meathead on Thursday. He even brushed his teeth before getting back into bed! How is that even possible?!? Purell, you owe him for skipping your Meathead VQ. WD did his usual and dominated the workout, although he did complain about the laps around the baseball diamond. Every time YHC returned and called another exercise, he replied with “I’m running again?” #sorrynotsorry
  • Great to see Mall Cop back in the semi-gloom (it wasn’t too gloomy at 7am on a Saturday). He’s looking fit and has been easing his way back into posting now that he’s all healed up. He’ll be back to his fighting weight soon and then the BRR captains better keep an eye on him for September.
  • It was also great to see Gullah again. A former Olympus regular (and fellow kettlebell aficionado), YHC had not seen him recently. He was looking dapper in a first run Mint Hill green F3 shirt. He also crushed the workout.
  • Sony showed up right before go-time and did the workout solo. When asked why, he mentioned a little issue with an elevated heart rate. His doctor told him not to let his HR get too high, so he posted for YHC’s Q. Again, no respect for the Q. Seriously though, I hope you get that figured out and are back to 100% soon.
  • Cooter was working hard throughout the workout without complaint. Great to see him in the gloom!
  • Ickey Shuffle was the war baby on Saturday and completed the Alabama triumvirate with High Tide and Mall Cop. All were excited for a day of watching other teams play football and potentially lay the groundwork for Alabama’s deliverance into the College Football Playoff. Their prayers were answered when Ohio State, victor of the Big Ten but loser to Iowa by 31, was deemed less worthy by the selection committee. But I digress. Ickey showed up just prior to go-time and then proceeded to add value by suggesting that instead of running across the street to pick up rocks during the circuit work, we just use the bells we had already carried to the playground. So much for my time-filler…. #checkoutthebigbrainonbrad
  • Thanks again to the pax for showing up and allowing YHC to lead. It was a fun group and there was plenty of mumblechatter to keep the work from getting too boring. Everyone was even a good sport about the doubles, which can seem intimidating.