Author Archive Voodoo

Gorillas in the Mist

15 pax arrived at Calvary Church this morning for my Q. When contemplating my weinke yesterday at work, I wasn’t sure which direction to take it. With Flipper’s manifesto no longer providing the minimal guidance of light days and heavy days, I had complete latitude. As they say, too many choices can be paralyzing. Might as well go with an old standby – gear.

After a brief disclaimer and a welcome to our FNG (Rupert S., accompanying Boerewors), we moseyed around the parking lot to make Gummy happy. After that, we circled up for a little COP:

  • SSH x 20 IC
  • Mountain climbers x 15 IC
  • Low, slow merkins x 10 IC
  • IW x 10 IC

The Thang:

Split the pax into groups of 2. Group 1 performs a called exercise while group 2 carries various implements (large kettlebells, sandbags (40-80 lbs.), a tree limb, a keg). Each group gets a turn on the bells and a turn on the carries.

  • Presses (1-handed or 2-handed)
  • Swings (1-handed or 2-handed)
  • Cleans
  • High pulls
  • Goblet squats
  • Deadlifts
  • Teabag squats
  • Merkins
  • Plank
  • Protractor

We broke it up a bit with 3 laps around the parking lot. Finally, we did two sprints, which were made more exciting by the slippery asphalt (I didn’t think it was possible to miss the cheese grater parking lots we usually find at our AOs). Gummy accurately called these out as time-killers.

Finally, we circled up for some Mary:

  • Heels to Heaven x 25 IC
  • Box-cutters x 15 IC
  • Plank for ~35 seconds

Time. Thanks to Gummy for the takeout in COT.


  • Labor Day convergence for the launch of F3 Waxhaw, our 3rd South Charlotte region. Details can be found on Twitter, Slack, and the web.

Skinny moley thing:

  • After a late night with the M, I woke to the tintinnabulation of my alarm at 6:30 this morning. Less than 6 hours of sleep, but I knew there was a nap in my near future. I got the gear in the car and headed out the door. The shovel flag was planted and the pax were ready to go.
  • It was good to get out to RockZero this morning and see some pax that I don’t see too often. Like most people, I tend to post at the same workouts every week, so it’s good to mix it up and signing up to Q is definitely a great encouragement. Thanks, Hoover and Geraldo!
  • I appreciate the pax’s willingness to do a gear workout. RockZero tends to be a boot camp, maybe with some rocks or something. All gear for 60 minutes is a little different, but the pax took to it with alacrity. Snatches were also on the menu, but I decided that snatching wet kettlebells was a recipe for disaster and we bagged that.
  • Thanks to High Tide, Geraldo, and Hoover for bringing out gear and to the pax for their help in setting up and cleaning up.
  • Boerewors brought out his brother or brother-in-law, Rupert, who’s visiting from the North Island of New Zealand for a few days. He kept pace with the regulars and appeared to have a good time. It’s a heck of a commute to Area 51 from New Zealand, but you’re welcome back anytime, Hobbit!
  • Cheese Curd did the double pre-run, but left before the workout as he nurses an abdominal strain and tries to keep it together through BRR. Horsehead also did a run-by on his way to 11 miles this morning. Great work by both of you!
  • Please feel free to sound off with any other recollections, suggestions, etc. below. Gummy, I’m looking at you!

Light crowd for heavy work

5 pax posted at Meathead this morning for some kettlebell work. For some reason, numbers are light these days. Maybe it’s the heat, maybe it’s all the running with BRR around the corner, maybe it’s the pax taking some vacation during the last gasp of summer. For whatever reason, they weren’t there and they missed out.

Chin Music, Header, and YHC met up at 5:00 for a 3 mile pre-run. They were kind enough not to dust me, but I definitely outsweated the two of them combined.

We circled up and YHC provided a legally airtight disclaimer. Seriously, Young Love would have been proud.

Warm up:

  • SSH x 20 IC
  • Merkins x 10 IC
  • IW x 10 IC
  • 2H swings x 20 OYO

The Main Event:

Singles work #1:

  • 2H Swing x 15
  • Clean & Press x 5+5
  • 1H Swing x 5+5
  • Clean & Squat x 5+5
  • 1H Swing x 10+10 or 20 alternating
  • Snatch x 5+5
  • 1H Swing x 5+5

Partner up for doubles work (Unplugged went solo and might have done some extra work):

  • Clean & Press x 3
  • Clean & Squat x 3
  • Clean & Press x 3
  • Double swing x 3
  • Clean & Press x 3
  • Single KB Snatch x 5+5
  • Clean & Squat x 3
  • Double high pulls x 3
  • Clean & Press x 3

Singles work #2 (try not to put the bell down during swings):

  • 10 swings, 1+1 overhead press
  • 15 swings, 2+2 overhead press
  • 25 swings, 3+3 overhead press
  • 50 swings, 4+4 overhead press – YHC made it to 35 swings before the hands gave out

Pax choice: repeat doubles set from above

We had a few minutes left, so we did some pax-called Mary:

  • Voodoo – LBC x 25 IC
  • Unplugged – Back scratchers x 10 IC
  • Chin Music – Heels to Heaven x 10 IC
  • Header – Louganis x 10 OYO

Time. Circle up for COT and a solid take-out by Header.


  • Convergence on Labor Day (9/2) for the launch of F3 Waxhaw. See Slack, Twitter, etc. for details.
  • YHC on Q at RockZero on Saturday. Dora on Q at Meathead next week. You don’t want to miss either one. I have no idea what I’m doing on Saturday and fairly certain that Dora is in the same boat.


  • Welcome to our site FNG Pee-wee. He was cruising the lot at Elizabeth Lane a few Saturdays and got flying EH’d by Spackler of all people. He posted the following week at the Saturday gear workout, then came to join us at Meathead for his first legit, on-the-books workout. Although he has a kettlebell, he left it at home. #facepalm
  • Good to meet Unplugged, who joined us from Union County. He posted a few weeks prior, but YHC was out of town and missed it. He modified as needed to protect an old back injury. However, modified does not mean he didn’t crush it. He was doing deadlifts and extra reps the whole time. #strongwork
  • Chin Music and Header are regulars at Meathead. Header is coming off a plantar fasciitis injury, but seemed to be running well. Chin Music partnered with me on the doubles and swung the double 20s (that’s kg, not lbs). Nice work. #coffeetalk
  • Please sound off with any comments. Thanks for coming out this morning.

The horror, the horror

He hated all this, and somehow he couldn’t get away.

-Joseph Conrad, Heart of Darkness (also TAF, who seems to be Chester’s favorite)

15 pax met up this morning at the greenway parking lot at Sardis Road and Old Bell Road, prepared for their weekly trip into the heart of darkness to kick the bully (Mount Yucca) in the shins.

After a brief disclaimer, 12 of us set off at precisely 5:15 (Federalist, Hoover, and Mr. Brady) met us on the course. As a veteran leader, well aware of his own weaknesses (namely, Oreos, IPAs, and running), I had devised a plan that required absolutely zero leadership. After all, this site basically Qs itself.

The plan was simple: start at the cul de sac at the top of Old Bell Road. Run down and make a right on Wilby and follow it all the way out to Sardis Road. Turn around and return to the top via Mountainview. That’s one lap, run as many as you can, then meet at the flagpole at 6:08 (that’s 6:08AM Eastern time, Cheese Curd!) for the pledge, then mosey it back to the launch. Everyone got in at least 2.5 laps. The leaders were somewhere on their 4th when time ran out.

Chester’s Moleskine:

We all know that no one comes to a Horsey backblast for details of the workout, so #cobains for the above recap. This morning’s fever dream started like all of the others, with a bunch of men standing around, looking at each other in a parking lot. Some of the visitors had already dispensed with their shirts, their semi-chiseled flesh glistening in the light of the moon, like a bunch of backup dancers from an off-brand Chippendale’s show at a motel near the airport. The others remained shirted, mostly in non-performance shirts sure to shear their nipples off by the end of today’s journey. On the run in on Old Bell, you hear a lot of strange noises from the darkened woods. Shining your headlamp into the bushes, it’s not uncommon to see glowing eyes staring back at you. Deer? Coyote? Man? Chester? Just keep running. Despite the other pax on the course, there is inevitably some time out there where you’re utterly alone in the darkness with nothing but your thoughts to keep you company. “Why am I doing this again?” “Why do my friends invite me to these workouts? Do they secretly hate me?” “Why did I eat that burrito for dinner last night?” “Why are my shoes so squishy?” [Those last two are not related, I swear.]

Horsey is as much a battle of emotions as it is hills. Keep the legs moving, tune out the weird noises, and ignore the possible sexual predators. Thanks to the pax for coming out this morning and helping push each other.

Random observations:

Checkpoint, the sole representative of #TeamRifty, was at the front the entire time. Mr. Brady was in second place from a speed perspective, but might have been first if the competition was volume of sweat wrung from his shirt post-workout. TAF has possibly the most impressive beard I’ve ever seen on a non-millenial. Part of me wonders if he has any small rodents living under there, like the brown wizard from the Hobbit. Despite all of his complaining post-workout, Gypsy is getting strong and is going to crush his marathon later this year. We might need to change his nickname to Waterboy if he keeps hiding water bottles everywhere. Cheese Curd is usually my speed, but he stayed just out of my reach today. You know he’s feeling good if you don’t hear any moaning noises while he’s running hills.

Alright, I need to get to bed. Sound off in the comments if you have any more observations or feedback. I’ll be sure to pass along any suggestions to management.

Long time, no see

8 pax posted at Death Valley yesterday in the soupy gloom. Methinks they were there to see if I knew where the AO was, but they were kind enough to stick around for the workout.


Mosey around the parking lot with a little carioca. This was a spur-of-the-moment call that almost backfired when YHC’s feet got tangled up. That would have been a record early Q fail.

Circle up at the start point for the usual:

  • SSH x 20 IC
  • IW x 15 IC
  • Low, slow merkins x 10
  • Low, slow squats x 10

The Thang:

Mosey to Davie Park and plank it up for the six. Lo and behold, Spackler and his merry band of Anvil pax show up as well. [If you want a more interesting backblast, head over to his Anvil post here.]

Partner up by AO. Partner 1 heads to the playground for 5 pull-ups, 10 merkins, and 20 split squats (10 per leg) while partner 2 runs to the fence, stopping at each light post (on the way out and back) for 5 merkins (35 per round). Flapjack and repeato until each partner does both parts of the workout 3 times.

We then moseyed up to the lush soccer field (it’s so nice I’m going to have to say it’s better than the Charge) for Four Corners with 15 heels to heaven at each corner.

We bid adieu to the Anvil pax and moseyed back to SCMS. Plank for the 6 at Strawberry and 51 and again at the launch. We might have done some Mary, but I can’t remember at this point.

COT – thank you for the take-out, Smokey.


  • Sign up for the pool party on 7/27 or Mighty Mite will beat you up. Link is here.
  • BRR is coming up in less than 2 months. If you like running or hanging out in a van with sweaty, smelly pax, raise your hand as an alternate. Injuries always come up between now and race day. On second thought, if you like hanging out in a van with sweaty, smelly pax, you probably have deeper issues.


  • Thanks to Dollywood for reaching out about the Q. Wednesdays tend to be a lazy day for me. I’ve been trying to get better about posting, but it doesn’t always work out. When I do, it’s usually to Donut Run for some miles (see BRR comment above). It was good to get out to a site I haven’t been to in a while. The last DV workout I remember was Q’d by Stagecoach, which tells you how long ago it was.
  • Thanks to Spackler for agreeing to team up at Davie Park. It was good to get together with some familiar faces from Anvil and it saved me from having to try to be witty in my backblast.
  • Thanks to the pax for coming out and pushing hard on an unpleasantly humid morning.

Like a (Fast Twitch) Virgin

“Running! If there’s any activity happier, more exhilarating, more nourishing to the imagination, I can’t think of what it might be. In running the mind flees with the body, the mysterious efflorescence of language seems to pulse in the brain, in rhythm with our feet and the swinging of our arms.”
Joyce Carol Oates

Whatever, Joyce. I want some of the drugs she was on when she wrote that. We all know running blows and it’s all about counting the minutes or the miles until you can stop doing it. But since we’re all a bunch of crazy idiots that get up way too early to do hard stuff, 11 of us knuckleheads met up at Charlotte Latin (not South Charlotte Middle School) for my running workout VQ. No site Qs or shovel flags in attendance (sorry, Hops!).

After waiting for Alf to style his hair (gotta get it juuuuust right) and one of my better disclaimers, we departed the lot at about 5:16. Much to Gummy’s chagrin, we were late. We moseyed out onto Providence (without anyone getting hit by the swimmers pulling in aggressively) and down to Raintree Lane. Run into Raintree and circle up at the intersection with Four Mile Creek. I gave the pax their instructions a couple of times (Mr. Brady was very rudely talking over the Q) and off we went. Well, Rosie did his own thing, but that’s okay because he’s fast and young and we’d rather he ran off into the distance so we don’t have to be confronted with the fact that he’s faster and younger than the rest of us.

The Thang:

Split into groups of 3 (YHC was odd man out) and each partner runs in a different direction:

  • P1 heads up Raintree Lane to the last entrance to the Raintree Country Club parking lot and back.
  • P2 heads down Four Mile Creek to the blinky light at Whitethorn Drive and back.
  • P3 heads back up Raintree Lane to Providence Road and back.

When you get back to the intersection, repeatedly perform 10 jump squats and 20 LBCs until your whole team is back, then each pax member does 5 burpees and switch legs. Repeato until about 6:05. Everyone should have gotten in 4x 1 mile out and back runs.

Mosey back to the start. Much to Gummy’s chagrin (I imagine), we were early. #symmetry Pax option to either join the Hawk’s Nest pax for Mary, do some more running in the parking lot, or stretch it out.

COT with Hawk’s Nest. Thanks to Pop Tart for the takeout.


  • Thanks to Purell and Rachel for the opportunity to Q. They took a chance on a Meathead and I think it went reasonably well. Feel free to sound off in the comments below if you disagree. I’m sure a refund will be forthcoming from the site Qs.
  • Thanks to the pax for following me around this morning. It sounds like Gummy did something similar recently, so I apologize if this was repetitive. I thought the 1 mile interval repeats would keep us moving and get everyone the miles they’re looking for on a Tuesday morning. It was great to be out there with the FT crew on a surprisingly cool morning. No sign of Hairball or Bushwood, despite the minimal number of exercises and the mention in the pre-tweet. #rude
  • I don’t know about the rest of the pax, but I thought that was hard. There are a ton of hills on each leg of the stool, especially Whitethorn. T-claps to Mr. Brady and Ductwork for doing that leg twice!
  • Alf was disappointed that we didn’t do any stunting, but Turkey Leg wasn’t there and Mr. Brady was too slick to throw, so we didn’t really have any suitable fliers available. Maybe next time…
  • I’ve got to be honest, I kind of mailed it in when I got back to the lot and we ran into the HN pax. I jumped in with their Mary, expecting the rest of the FT pax to follow suit, but they must not have seen me in my day-glo green shirt because none of them did. Instead, some people ran some more and some people just stood there. #youvsyou
  • I also let Pop Tart handle the name-o-rama, counting, etc. He was doing a good job and I was talking to Gummy, so I didn’t want to interrupt.
  • I think that’s everything that happened this morning, but please feel free to sound off with anything I missed.



Teen Bop at Meathead

11 pax showed up at Elizabeth Lane Elementary for some heavy metal. The pre-tweet mentioned singles and doubles and that’s what was served.


  • SSH x 15 IC
  • 2H swings x 10 IC
  • IW x 10 IC
  • 1H swings (left) x 20 OYO
  • Prying squat x 3
  • 2H swings (right) x 20 OYO

The Thang:

Grab a (1-handed) pressing bell and move to the playground.

  • 5 pull-ups
  • 10 clean & press (5 per side)
  • 15 squats

Repeato for 5 rounds (in hindsight, this was excessive and it should have been 3 rounds)

Move back to the launch point (past the ladies headed out for a walk)

Single pyramid:

  • 1H swings
  • Snatches
  • Cleans
  • Presses

Complete 2 per side, then 4, 6, 8, 6, 4, 2 – called early on the descent due to exhaustion/time constraints

Partner up by bell size for doubles pyramid:

  • Swings
  • Snatches
  • Cleans

Complete 2, 4, 6, 4, 2 of each exercise – can’t recall if we finished this or not

COT – Thanks to Header for the take-out


  • F3 Area 51 Memorial Day Convergence Saturday at RockZero – 3 Qs at 0700. Silent pre-run at 0630. Bring your shovelflag and come on out to pay your respect to our veterans!
  • F3 Metro Memorial Day convergence on Monday at Symphony Park in SouthPark – keep an eye on Twitter for details


  • A veteran crew at Meathead this morning. Everyone seemed to be working hard and the mumblechatter wasn’t too hard on the Q. TR did seem to have an issue with the warm up music, likening it to Teen Bop. Hard to argue on Thunder by Imagine Dragons – my kids do like it. However, we moved from there into the usual staples: Rage Against the Machine, Foo Fighters, AC/DC, Linkin Park, etc.
  • It was good to have Cottonmouth join us – thanks for partnering with me on the doubles. Wild Turkey also made a pilgrimage up to see us after logging 10(!) miles yesterday on the mean streets of south Charlotte.
  • TR emerged from the bushes directly behind YHC after the warm-up had started, bringing back some painful memories. He’s lucky I was busy giving instructions or my ninja reflexes might have kicked in and it might have ended badly. For who, we’ll never know. Okay, probably me.
  • This workout wasn’t particularly original and didn’t consist of too many exercises, but the idea was to keep the reps low and push the pax to use heavier weight. Doubles are intended to show the pax that they can work with weight than they think (especially with lower reps) and to give them a chance to use more weight without buying additional bells. The reps add up though and the grip wears down. Strong work by all in pushing through it.
  • Speaking of bigger bells, someone needs to buy Bundle a 35 and a 45 for his next birthday!
  • Please sound off in the comments with any feedback, comments, etc.

This workout never happened

YHC rolled up early to WAMRAP. I didn’t sleep well for some reason. I wasn’t nervous about my Q since WAMRAP is a fire and forget workout. The only site easier to Q is Donut Run, which Bushwood does remotely via Slack messages, and only after someone asks for a route. However, after the second early morning wake-up, I started worrying I’d miss my alarm. That and the ensuing heckling might have been better than what actually happened.

The Thang: Mosey to the parking deck and plank at the base of the first ramp for instructions.

Round 1:

  • At the top of the first ramp, 10 HR merkins
  • At the top of the second ramp, 10 HR merkins + 10 monkey humpers
  • At the top of the third ramp, 10 HR merkins + 10 monkey humpers + 10 WWII sit-ups
  • Bear crawl across the top of the deck to the stairs, run down to the bottom and do 5 burpee pull-ups.

Round 2:

  • At the top of the first ramp, 10 Carolina Dry Docks (CDDs)
  • At the top of the second ramp, 10 CDDs + 10 jump squats
  • At the top of the third ramp, 10 CDDs + 10 jump squats + 10 boxcutters
  • Lunge walk across the top of the deck to the stairs, run down to the bottom and do 5 burpee pull-ups.

Repeat rounds 1 & 2 AMRAP-style. Backward run on the ramps and forward run on the flats.

At 6:11, run back to the launch. Complete 10 of each Round 2 exercise (we stopped after the third time through Round 1) and then some planking to kill time.

COT – Thanks to Flipper for the prayer.


  • 5 men posted this morning for my 3rd post at WAMRAP and first Q. This welcoming site allows all newcomers to get their feet wet by Qing almost immediately. I’m pretty sure our site FNG (High Tide) will Q next week. Unless Nemo decides to post, then he’ll have to wait until his 3rd post to Q. I think Bucky and O’Tannenbaum are also on the list somewhere.
  • Thanks to Flipper and Alf (and McGee? I have no idea who the site Qs are at this workout) for the opportunity to be told to Q. Thanks also to the pax that posted and put up with this terrible workout.
  • I was a little worried when drafting the workout that there weren’t enough exercises and it might not be enough for the pax. We soon found out that backward running every ramp hurts. So does all that bear crawling and lunge walking. However, it seemed to keep the group together pretty well, especially when the frontrunner (Flipper) blew an O ring on the second round of lunge walks. Heal up, brother.
  • Everyone got through the whole circuit 2.5 times. After doing the burpee pull-ups on the ground floor for 1 round, we moved them to the 2nd floor thereafter to accommodate some of our vertically-challenged (or vertical leap-challenged) pax. I wish Alf had been there so I could hear his mumblechatter… There was also some modification of the bear crawls and lunge walks because that deck is really wide.
  • Here’s High Tide’s text description of the workout, which I thought was a good summary: “Flipper pulled a hernia; Squid inked himself; OT shed some needles; Voodoo hexed himself; and I crashed upon the rocks.” If you were there, you can vouch for the accuracy of this statement.
  • I wasn’t feeling 100% this morning, but knowing others were depending on me made it a simple decision to post. As always, I’m glad to have the accountability and fellowship of my brothers in the gloom.
  • I’m Qing Meathead tomorrow if anyone is looking for a kettlebell, 0.0 running workout. I promise no bear crawls.
  • Please sound off in the comments with anything I missed.

Old School

13 pax (excluding YHC) showed up at RockZero to see what the Q had planned for the next 60 minutes.

Warm up:

Lap around the church, ending at the parking lot across the street from where we started (which Gummy helpfully pointed out).

Circle up for COP:

  • SSH x 20 IC
  • Merkins x 10 IC
  • Mountain climbers x 20 IC
  • IW x 15 IC
  • Low slow squat x 16 IC

The Thang:

Mosey to the baseball diamond (to make the pax think we were headed for the rocks):

Bear crawl to first base, lunge walk to second base, crab walk to third base, sprint home (sliding optional)

This was when Alf reminded the Q that we had an FNG and should try to impress him with our fitness level instead of doing a moderate workout. Thanks for the support! As we moseyed toward the front of the church, Alf started wondering out loud whether the Q had a plan.

Arrive at the big rock pile. Assign the mouthy Seminole fan (Nemo) the 75# sandbag that YHC had hidden in the bushes. All other pax grab a LIFTING rock and mosey over to the lot parallel to 51 (so many lots).

Pax line up abreast. One pax runs to the third island (after a few rounds, switch to second island) with the sandbag while the rest off the pax perform called exercise with their rocks. Exercises include, but are not limited to, the following:

  • Curls (for the girls)
  • Overhead squat
  • Goblet squat
  • Teabag squat
  • Ground press
  • Tricep extension
  • Deadlift
  • Overhead press
  • Reverse lunge
  • Flutter press
  • LBC with rock

Put the rocks/sandbag back and mosey over hill and dale to the hot box. 3 rounds of: 25 dips, 10 split squats per leg, 15 derkins with runs to trash cans at different distances. Last round, shave 5 reps off of the dips and derkins.

Mosey to the playground for 3 rounds of 10 donkey kicks and 5 pull-ups.

Mosey to another parking lot and line up abreast. Bear crawl 5 spaces, 5 CDDs, bear crawl 4 spaces, 5 CDDs, etc. all the way to 1 space, 5 CDDs. The idea was to continue the length of the parking lot, but it was massive and the Q was facing a mutinous horde. So, we audibled to lunge walks and jump squats for another round. Mercifully, we then ran to the bottom of North Face. This is where Nemo chimed in about how “old school” this beatdown is. I guess I need to get out more.

Plank at the base of North Face for instructions: sevens with merkins at the bottom and jump squats at the top. This was a near disaster, with pax flying down (or sliding in the case of Runstopper) and nearly crashing into each other. This is when the Q regretted the lack of a disclaimer this morning. #oops

Mosey back to the start for some Mary:

  • LBCs x 20 IC
  • Heels to Heaven x 20 IC
  • Dolly x 20 IC
  • Protractor, with pax input
  • Dying cockroach x 10 IC



  • Christina Latini Memorial 8K in honor of Olive’s daughter will be held in Huntersville on March 30th. If you don’t have a conflict, he would love your support. You can sign up here.
  • If you’re not able to make the Latini 8K, a few of the pax (YHC included) or their Ms are running the Craft Beer Half Marathon on March 30th. There’s also a 5 mile option, if that’s more your distance. You can sign up here. If you don’t want to run, come drink beer instead.


  • Thanks to the pax for coming out and supporting my Q. We had a good crew of veterans and even an FNG (Chris B. – Plasma). Some pax wanted to give him a meaner nickname like Mouth Fart or Captain Mouth Fart, but we ended up sticking with the relatively painless Plasma. A rename may be in the cards down the road…
  • I appreciate the invitation to Q from Hoover (and Geraldo and Nemo). Hoover was kind enough to keep an eye on the FNG for me as I tried to keep this crew of professional mumblechatterers under control (#Qfail). Geraldo chose to ruck 400 miles and do other ruck-related exercises rather than posting with us, but it’s cool.
  • As if I needed the reminder, Alf was there to let me know that UVA got bounded from the ACC tournament the night before by FSU. Nemo proceeded to do some Atlanta Braves cheer in response, but I ignored him because he’s young and doesn’t know any better. Now, if Marlin had been there, I might have paid attention.
  • Purell and I did a 3 mile pre-run, while Scabby and his P200 crew did a longer pre-run. However, Scabby is the only one that stuck around for the workout. Next time, I’m going to show up early and rope off the parking lot for those clowns, forcing them to go to Java run instead.
  • The title of the backblast is based on the comment from Nemo that I was leading an “old school” workout. I didn’t realize these were old school moves, so I’m going to have to get out to RZ a little more often to catch up on the latest workout technology.
  • Sorry for missing the 4 mile mark (or even the 3 mile mark), but this is supposed to be heavy day, so we did rocks and a sandbag instead.

Tried and True

9 pax joined YHC on a cool March morning for some kettlebell action. My legs were sore for about 5 days after Alf’s deadlift-fest last week, so I decided to go a little lighter on the legs. 3 for the pre-run (YHC, Chin Music, and Header) – they ran at their 2nd F pace for me.

After a thorough disclaimer, we began thusly:

  • SSH x 20 IC
  • Swings x 20 OYO
  • Merkins x 10 IC
  • Swings x 20 OYO
  • Prying squats x 3
  • Swings x 20 OYO
  • Halos x 5 (each way)
  • Swings x 20 OYO

On to the Main Event, beginning with 5 reps per side of each of the following exercises. Complete all exercises for the left side, then move to the right:

  • 1H swings
  • Cleans
  • Snatches
  • Racked reverse lunge
  • Lawnmower
  • Carry something (sandbag, 32kg bell, 28kg bell, 24kg bell, 2x 16kg bells, or your own bell) to the far curb and back.

Repeato for a total of 3 rounds

Next up is a little set I found online called 9 Minutes of Hell (#soundseasy). I broke out the #Fembot and we got moving:

  • :30 per side of swings
  • :30 per side of cleans
  • :30 per side of snathces
  • :30 per side of presses
  • :30 per side of reverse lunges
  • :30 per side of single leg deadlifts
  • 1:00 of swing burpees (merkin + swing instead of jump)
  • 1:00 plank (:30 on hands, :30 on elbows)
  • :30 per side of thrusters from the racked position

Although there was no rest built into the timer, the pax made time to catch their breath.

Grab a medium size bell and head to the playground for 3 rounds of:

  • 5 goblet squats
  • 5 presses per side
  • 5 pull-ups

Back to the lot for some Mary:

  • Flutter press x 15 IC
  • Louganis x 10 OYO

COT: Thanks to Header for the takeout

Announcements: Meathead Q2 Q schedule release date coming soon. Keep an eye on your inbox and let me know if you need a switch or substi-Q.

Naked blister moleskine:

  • Thanks to the pax for posting and pushing through the workout. YHC is pretty smoked and could use a nap. Horsehead finally came to his sensese and came back to us after he left us for that other Thursday workout for a while #kotters. Cooter 2 also joined us, coming off of IR. We hope you keep coming back! Young Love is on a strong Meathead posting streak – keep it up!
  • Thanks to Header and Chin Music for the push on the pre-run. T-claps for the coaching and mentorship of the 2.0s that you do.
  • It had been a while since we listened to the Fembot. I might need to change up the accent a bit next time so that Horsehead doesn’t just think it’s Siri talking. The Fembot and Spotify didn’t get along too well, causing some volume issues, but we worked through it (and it allowed me to grab a rest during the 9MOH).
  • While I know Tiger Rag has returned to F3 and is one of the fathers of the kettlebell in Area 51, he hasn’t posted at Meathead yet. Let’s see what happens when I put him down to Q…

Steaming Stacks of Swole

17 pax met up in the parking lot of Covenant Day School for this week’s edition of Skunk Works. While YHC has posted to SW a few times over the years, I tend to run on Tuesdays and save my swinging (of bells, of course) for Thursdays at Meathead. Enough backstory, let’s get down to business.

YHC led the pax through a full body warm up:

  • SSH x 20 IC
  • IW x 15 IC
  • Merkins x 10 IC

With Young Love in attendance, YHC quickly realized his potential legal liability and provided a thorough disclaimer for the group of veteran pax.

The Main Event:

Partner up by bell size. P1 takes both bells and overhead carries them to the lot below the hill. P2 does 5 hand release merkins and gives chase. Flapjack, with P2 overhead carrying the bells. Next is suitcase carry, then racked carry. Upon arrival, line up in the parking lot facing the hill.

Stacks (>=35# do more reps, >35# do fewer reps)

Round 1:

  • 2-hand swings x 20/15
  • AYG up the hill, 5 burpees, AYG back

Round 2:

  • 2-hand swings x 20/15
  • Left arm snatch x 10/7, Right arm snatch x 10/7
  • AYG up the hill, 5 burpees, AYG back

Round 3:

  • 2-hand swings x 20/15
  • Left arm snatch x 10/7, Right arm snatch x 10/7
  • Goblet squats x 20/12
  • AYG up the hill, 5 burpees, AYG back

Round 4:

  • 2-hand swings x 20/15
  • Right arm snatch x 10/7, Left arm snatch x 10/7
  • Goblet squats x 15/12
  • Left arm Clean & Press x 10/7, Right arm Clean & Press x 10/7
  • AYG up the hill, 5 burpees, AYG back

Round 5:

  • 2-hand swings x 20/15
  • Right arm snatch x 10/7, Left arm snatch x 10/7
  • Goblet squats x 15/12
  • Left arm Clean & Press x 10/7, Right arm Clean & Press x 10/7
  • Sumo squat to upright row x 20/12
  • AYG up the hill, 5 burpees, AYG back

Circle the church, with 5 wide-arms at the first entrance, 10 wide-arms at the second entrance, 15 wide-arms at the third entrance, and 20 wide-arms at the fourth entrance.


Unstack the above circuit by starting with the 5 exercises and working your way back down to a single exercise. Burpees were replaced by merkins at some point and 20 LBCs IC was mixed in between sets at one point to allow the pax to get back together.

COT – Thanks to Drop Thrill for the takeout.


  • Joe Davis Run – March 9th. A race that’s always been well-supported by F3 and FiA. 5k and 1 mile fun run options available. In honor of our brother, Rock Thrill’s brother Joe. Sign up here.
  • Christina Latini Memorial 8k and 2 mile walk – March 30th. In memory of our brother, Olive’s daughter. Sign up here.
  • Get Your Rear In Gear 5k – March 30th. YHC is friends with Joe Miller, who has been diagnosed with Colon Cancer. Feel free to join team Miller Time if you’d like to support. Sign up here.
  • Craft Beer Half Marathon and 5 miler – March 30th. A few pax plan to run this race (not win it, just run it). Feel free to sign up if you like running and/or craft beer or just want something to train for during the cold winter months. Sign up here.


  • No reason to sit on your butt on March 30th. Pick a race and sign up. Even non-runners can run a 5k. Rucking is also a great option. And if you can’t make it for some reason (like you stupidly signed up for a half marathon the same day), feel free to donate to either or both causes. Same goes for the Joe Davis Run. You can always “Sleep in for the Cause” if you really can’t make it.
  • Thanks to Tulip and Funky Cold for the invitation to Q and for helping to keep the kettlebell tradition alive in Area 51. The bells are a great way to cross train with all of the running we do. If you’ve never gone to a gear workout, give it a try. Ascent usually has moderate gear the first Saturday of the month (or you can just look for certain Qs). And you can always modify any gear workout by using a smaller bell. Good form will keep you healthy and strong.
  • Thanks to the pax for getting out on a cold-feeling mid-40s morning and following me around for 45 minutes. I think it was the wind that made it feel colder than expected. The workout warmed everyone up quickly though.
  • Tulip kindly led Meathead last week while YHC was DR. He offered up this week’s Skunk Works Q to YHC, then skipped it. I guess that’s fair. #shrugemoji
  • There was some mumblechatter out there this morning, mostly cries of discrimination against the pax with bells 35#s or smaller. The Q was somewhat sympathetic and reduced the number of goblet squats for smaller bells after the first round, but that was it. If you don’t want to swing a big bell, you do more reps. #seemsfair
  • It was good to get back out to Skunk Works and see some faces I don’t see too often. Thanks for having me! Please sound off with any additional mumblechatter below.