Author Archive WarEagle

Lets Gooooooo!

With a week filled of college football cancellations and other bummers to YHC’s favorite upcoming season of the year, YHC was ready to release some frustration and get after it.  In the grand scheme the aforementioned are minor inconveniences, but it was still good to get up and push oneself with 12 other men ready to go.  YHC and Kirby were the only takers of a pre-run but I expect that number to grow as things progress (and the heat/humidity drops).  5:30 hit and 13 Pax were off.  Here is what went down.


The Thang:

Warm up mosey around the Regal parking lot with shuffles right and left, butt kickers and high knees.  COP with IW, Hillbillies, SSH, Mtn Climbers, 6 inches, then brief yoga stretch.  Mosey to the parking lot behind HT.

Speed bump warm up.  Run to each speed bump stopping for an upper body and lower body exercise.  10 x wide arm merkins and 10 x squats – next speed bump 10 x regular merkin and 10 x right leg lunges – next speed bump 10 x diamond merkins and 10 x left leg lunges.  Repeat for last 3 speed bumps. T-claps to Long Haul for leading plank work while the Pax finished.

Now that we were warmed up time for the main event.  Mosey to St. Matt’s and grab a lifting rock to take to the parking lot.  Partner up and line up abreast maintaining social distance.  P1 does called rock exercise while P2 runs to 3rd light to do ab work and then runs back. Flapjack as needed to get to total.  Exercises were:

Round 1: 120 total bicep curls with runner doing 15 heels to heaven at 3rd light.

Round 2: (Pax made round 1 look too easy so YHC audibled) 160 total overhead presses with runner going to 2nd light and doing 10 JLo’s.

Round 3: 160 total tricep extensions (keep elbows in) with runner doing 20 LBC’s.

Round 4: 100 total sumo squats (keep the back straight and rock touching the ground) with runner doing 20 scissor kicks.

Head back to launch stopping halfway for the Pax to enjoy 15 Walter N’diaye’s (I have to look the spelling up every time) in the HT parking lot. Finish mosey to launch with just enough time for 8 burpees OYO.  Finish.



As stated early in this backblast it was great to get out and get after it with the Pax.  Lots of noise in the world today but for YHC posting with the Pax helps to normalize things.  As always great to see the regulars of this AO which make a sucky workout that much more enjoyable.  And fantastic to see the relative Nightmare newcomers like Sweet Water, Floorslapper and Beetlejuice (these guys are all beasts and are going to make the rest of us step up our game).  Strong work by all this morning and a pleasure to lead the group.



  • SOB blood drive coming in October at the Brace YMCA.  Specifics to come but eat plenty of red meat and drink lots of water leading up to that point…and don’t donate elsewhere so that you can give a pint.
  • Remember to wear lights and hi-vis shirts so that we are visible in the gloom.  It is staying darker longer as the time shifts.
  • YHC is watching more NBA basketball of random teams this very moment and FYI Dame Lillard is a bad man.

Non-Contact Individual Partner Work

YHC was honored to Q Stonehenge on the morning of the F3/FIA Local Impact 5K/10K.  As such I promised the 12 to 13 PAX relatively low mileage to spare those that were running the race immediately after the workout.  That still left half of the body to torment and burn out.  One FNG was present and seeing that it was Lex Luthor’s dad the name of Zod was basically already applied to him before YHC even got out of the car.  Is that our first inter-dimensional warlord name in SOB?  C’mon, there has to be others.  Anyhoo since we had a FNG a thorough disclaimer was made and we were off.

The Thing:

Slight mosey to another parking lot for COP that consisted of IW, hillbillies, Parker Peters, Peter Parkers, a yoga hamstring type stretch and Morrocan Night Clubs.

Next was a trip to the road that runs by the condos leading to the Ballantyne Village.  It was at this point that YHC realized that we were missing Zod.  Had he teleported to another dimension in search of more kryptonite?  Actually I think that the paternal instinct kicked in and he quickly realized that YHC had no clue what he was doing and adjusted accordingly.  The remaining Pax ran up the road stopping at every light for 4 burpees and finshing at Costigan Park.  Who knew the fountain that has plants in it instead of water has an actual name? Apparently Google Earth knows this.  Partner up.  P1 bear crawls down and back one of the four “spokes” of Costigan Park while P2 does incline merkins.  Flapjack.  Next round P1 still bear crawls but P2 does dips and flapjack.  The plan was for teams to move clockwise to each spoke so that it would be 4 rounds of alternating incline merkins and dips.  Billy Goat made the wise suggestion for each team to stay in their spoke for the 4 rounds thus minimizing sweat puddle mixation.  Good suggestion Goat!  Someone get that man a safety patrol badge.  Mary Kay also threw his 2 cents in about something but at this point, just white noise to YHC.

After this was completed mosey to Blackfinn.  Here we partnered back up and Tagalong peeled off to get his Impact Local run in.  Correct prioritization there.  P1 hits a people’s chair and does arm presses while P2 runs to benches by the Ballantyne Arch and does called exercises then flapjack.  Exercises consisted of 10 derkins, 10 step-ups (each leg) and 25 dips.  Once done repeato but substitute LBC’s for the people’s chair and arm presses.  Mosey to the Duckworth’s parking lot for our last non-contact individual partner drill.  P1 runs around and climbs Duckworth Wall while P2 does called exercise and flapjack.  First called exercise was 200 plank jacks total per team.  Repeato but with 200 flutters.

Headed back to launch when YHC realized there was just enough time for a fun burn out game of Abe Froman.  Froman is of course the Sausage King of Chicago and seeing as this drill originated in Chicago…hence the namesake.  All Pax get in a circle and plank facing the center.  Each Pax does 1 merkin individually around the circle as many times as it takes until there is 1 man standing.  Once a guy drops out he must do the number of burpees equal to the number of guys remaining in the circle.  Ultimately this became a two horse race with Buckeye and Chopper matching merkin for merkin.  Eventually Chopper performed what was the 60th merkin of the Abe Froman and called it making Buckeye the last man standing.  I think we were running out of time so Chopper being the punctual man that he is bowed out so that he kept us on schedule.  We finished on to launch and Chopper called 1 minute of Dolly to finish us up.


The Moleskin:

Nice work out there guys.  It is great to see the numbers at workouts continually increase as guys are getting back out.  And thanks for being mindful of the social distancing.  Lex and Cul-de-Sac are doing a great job at Stonehenge as two new site Q’s (and this is coming from a Davinci loyalist).  Great marketing and actively reaching out for various Q’s.  Airwolf may be relatively new to the F3 game but man is he quickly working to the front.  And he even invited YHC to hit him with some mumblechatter about his selection of wall jumping placement.  Glad to have you aboard.  The Abe Froman showdown between Buckeye and Chopper was epic and a crowd pleaser.  Teddy and Mary Kay, kudos to battling through injuries and pains and still posting.  Way to grind it out.  Olaf amazes me because he busts it but never looks tired.  The man could post and then roll into one of his stores and no one would notice that he just ran several miles and did who knows how many merkins, dips, etc.  Goat and Turkey you guys are animals.  No literally, your names are animals.  YHC appreciates that you bust your tails at the workouts but also help keep the Q’s mindful of details that we need to practice in these times, but are easy to forget as a Q with everything else going on.  Tagalong was there just long enough for people to point out that he still has a majestic beard and then poof, he was gone like a fart in the wind.

All joking aside I appreciate you guys following my lead this morning and am grateful for the ability to get out and interact with everyone.  With all of the working from home and quarantining, it is needed.

Quarantine Breakout Tailgate Pre-Blast

“As we are now in Phase 2 and nearing Phase 2.5 it is time for some good ol in-person fellowship.  Bring your bag chairs and favorite beverage and join your F3 brothers in a socially distanced tailgate next Saturday 6/13.  Taco Stand has graciously offered to host the tailgate in his cul-de-sac at 6507 Coral Rose Road 28277.  He is the only house in the cul-de-sac so basically it will be like high school where a bunch of cars met in an open field and burned tires and played music (don’t tell me that only happened in small town S.C.).  The festivities start at 4:00 and go until Taco starts challenging everyone to sprints.

We will have some appetizers and if you are comfortable sharing food feel free to bring something.  No pressure as this is meant to be a laid back gathering with people able to socially distance as much as they like.  Mainly we want to just kick back up human interaction.  Also, feel free to bring M’s and 2.0’s as you would like…or if you have had 3 months of together-time and need a solo event then cool.  There is a pond there too so fishing poles are also encouraged.

I think that hits on about everything but if there are any questions reach out to War Eagle, Mary Kay or Taco Stand.  Looking forward to hanging out with you guys.”

Hitting B.O.M.B.S!

Happy Cinco da Mayo to all.  13 Pax joined YHC for an early morning beatdown to justify the tacos and nachos that would be consumed later.  Two things threw YHC off early 1) the morning storms and 2) a shoddy internet connection due to said storms.  I am thankful for the guys like Cooter who took on some of our first virtual workouts and experienced technical difficulties and showed how to work through them.  Switching from the laptop to the iPhone and going cellular seemed to do the trick. Now that we had those kinks worked out time to get to it.

The Thing:

Standard warmup with no cadence and all OYO:

SSH x 20, IW x 20, potato pickers x 20, mtn climbers x 20

Was then going to go with 30 second run out and 30 second run back but with some lightening and thunder in the area audibled to 30 seconds of high knees.  If it was just raining of course we would have been out there running as if we were in the gloom but lightening, ehhh wanted to be cautious.

On to the main event of the B.O.M.B.S. ladder and in honor of Cinco da Mayo notice the 5 exercises completed in reps of multiples of 5 over 5 sets (trippy huh?):

Burpees x 5

Overhead presses (with weights) x 10

Merkins x 15

Big boy situps x 10

Squats (with weights) x 10

One set of this to get the feel for it.  At this point the weather calmed down so it was 1 minute out and 1 minute back run.  If weather was still sketchy where you were then modified to 30 seconds alternating high knees and butt kickers.

We proceeded to walk up and down this ladder by increasing reps x2 then x3 and walking back down x2 and finishing with the original reps.  1 minute runs out and back broke up each set.  After finishing the 5th and final set we had a couple of minutes left so 2 minutes of flutter and heels to heaven.


It continues to amaze me how we are able to pull these virtual workouts off and get the consistent crowds.  I spoke with a buddy this weekend who does F3 in another town and he said they have no virtual workouts.  He said they have some guys that meet in small groups but for the most part guys are waiting for things to get back to normal.  T-claps gents for keeping this thing going during a pandemic.  I always enjoy when Flutie Flakes joins us so that I can see what the weather is like in New Hampshire.  It is also interesting to see guy’s setups like Patent Pending that had us in his Buffalo Bill room.  The only thing missing was Precious the dog and a bucket with lotion.

Solid work by all.  Hopefully everyone felt like they got their May 5th off to a good start.  Thanks Cooter and Kirby for the opportunity to lead.


Keep Em Moving

13 gentlemen ditched the fartsack and weathered the fog and wind to post at The Brave Friday morning.  Before announcements and taking off Frehley’s informed everyone that there was 0% chance of gaseous expulsions…both of the solid and gas form.  With that assurance YHC knew that these Pax were serious and ready to get down to business.

The Thang

Mosey to the parking garage on the corner of Ballantyne Commons and Ballantyne Corporate.  Standard warmup of SSH, Hillbilly’s, potato pickers and mtn climbers.  YHC took this opportunity to clarify that cherries grow on trees and potatoes in the ground, therefore potato pickers logically is the proper name for this exercise.  After warming up we headed to the start of the parking ramp.  Parking garage suicides were up next, run up one level and by the stairs 20 monkey humpers and 10 wide arm merkins.  Down the stairs and then up to the 2nd level repeating until all 4 levels were covered.  The six were our timekeepers so the overachievers that finished before the six were instructed to restart the suicides until the last guy finished.

After completing the parking garage we moseyed to the Lance building at the fitness trail entrance.  As the runners reached this spot everyone circled back for the six…keeping everyone moving at all times.  At the fitness trail partnered up. P1 runs to one pull up bar and P2 to the other pull up bar with 10 pull ups each.  Meet back in the middle for 10 hand slap merkins.  Flap jack pull up bars and meet in the middle for 10 shoulder taps (left and right = 1).  YHC called for 6 rounds of this.  After everyone finished it was time to head back to launch but since we were a ways from launch YHC called for taking it in sections.  First leg was to the top of bagpipe hill over the bridge, with circling back for the six.  At this point we stopped for 1 minute elbow plank hold.  Second leg was to Ballantyne Commons, circling back for the six.  Here we did a bit o’ Mary with heels to heaven.  Final leg was back to launch rolling back right at 6:15.


As YHC’s first Q of The Brave I was not quite sure what to expect.  It was YHC’s goal to a) get the prerequisite 4 miles in and b) make the workout challenging for all by keeping everyone moving at all times.  Hence the call for keeping the suicides going until everyone finished and circling back for the six at each leg of any mosey.  Overall we got at least 4.8 miles in and some upper body work.  I don’t care who you are, 60 pull ups will make you feel it.  Solid work by all, not a large gap between the thoroughbreds and the six.  I think a few guys only got one extra level of the garage in before all were done.

Thanks Tuck for the opportunity to lead.

You do know New Year’s resolutions start January 1st right?

YHC just knew that this morning Rebel Yell would continue the trend of large crowds and then some with this being the first workout after New Year’s and all.  With 2 minutes to launch there was about 4 guys then as we got closer to 5:30 the number bumped up to 9.  I am going to go with the fact that guys were still out of town or still on holiday time.  Me thinks next week will be the start of big numbers.  Nevertheless the 9 PAX that said to heck with the fartsack were ready to get after it.  After a disclaimer here is what went down.

The Thang:

Moseyed to parking lot in between HT and CFA for warm up.  SSH, IW, Hillbilly’s and Mtn Climbers.  One resolution YHC wants to add to his regimen is more stretching.  So we did some sort of yoga stretch that C3PO brought out at Davinci last week and then finished off with some calf stretching.  From here we crossed Rea to the parking deck at Brown Bag.  Unfortunately The Bag was not open so we could not get a steak sandwich so instead we did a round of 7’s.  Starting on the bottom level we did 6 Donkey Kicks, up the stairs to the other end of the parking lot for 1 burpee.  Run down back to the bottom for 5 DK and then up for 2 burpees, repeato until we finished with 1 DK and 6 burpees.  Long Haul ordered 6 inches until all were done.

From here we headed to the office along Ballantyne Commons ( I think it is an arthritis consultant) that has a great rock pile.  Heard a couple of PAX note that they had not been here and was a rarely explored area of RY.  Very true and should be utilized more.  The PAX partnered up and grabbed a lifting rock between them.  P1 started curls while P2 ran to the other end of the parking lot and bear crawled one of the parking lot sections.  Flapjack until 100 total curls…wait check that.  The PAX was flying through these so bump that to 120. Then P1 did triceps while P2 ran to the other end of the lot for 10 plank jacks…120 total.  Final round was P1 doing overhead presses while P2 ran to the boulder pile and cranked out 8 derkins…120 total.

Moseyed back to launch stopping midway for Hot Yoga and Mic Check to call a couple of Mary exercises.  Back to launch 1 minute past…sorry fellas for going long.


You would have thought that this was YHC’s VQ because I kept making so many audibles.  I had my weinke all laid out (huh huh) but the parking deck 7’s took a little longer than I thought.  So I scrambled some of my exercises up to make sure that I got the ones in that I wanted to.  And I was going to go with 120 reps at first but thought that I needed to shorten for time…should have known with this group to keep the bar high.  Then I had the PAX start to put their rocks back after 2 rounds of partner work but then 2nd guessed and decided that we had enough time to get a 3rd round in.  Thanks to Wingman for pointing these out and keeping me from getting a big ol Q head.

Nice work by all.  The day after New Year’s is a tough one to motivate for but YHC hopes that you got your money’s worth.  Observations: Long Haul stayed at the front with YHC to keep him company but I think that I was holding him back.  Amazing that at 50+ he stays at the front and doesn’t appear tired when all is done.  Not enough T-claps can be given to Loogie for posting and gutting it out with his shoulder hurting.  He is the epitome of working through the pain and still improving.  I am in awe.  It is well known that Mic Check has some of the best exercise form in all of SOB land but apparently his warning form needs work.  The PAX grumbled as Mic Check called out bumps and other hazards after they had already gone past them.  Hot Yoga is a man of few words but he knocks it out each and every time.  RY will look to get you on the Q calendar soon.  Swine Flu is a model of consistency posting both in the 1st, 2nd and 3rd F’s.  Thank you for becoming a pillar in SOB.  Cooter (2) has made it back from his leg health scare to be better than ever.  Impressive drive through that and awesome to see you back in the fold and then some.  As noted above thanks to Wingman for leading the mumblechatter charge.  I honestly think that mumblechatter is what makes our workouts fun and keeps guys coming out.  This was YHC’s last week as site Q of RY.  YHC would like to thank Olaf for being a site Q with me and being invaluable in keeping RY the best AO on Thursdays at the corner of Elm and Ballantyne Commons.

What Is Your Duck Poop Shuttle Time?

7 PAX decided to forego the fartsack and take advantage of the slightly cooler temps to “rock it” at Davinci. For some reason this seems to be a popular weekend to go out of town so YHC knew numbers would be light. In addition, YHC had a good buddy finally coming out for a first post after a long time trying to EH him. Armed with these strategic pieces of knowledge I decided to tailor the workout accordingly and do a lot of partner work so the 2nd F would be optimal.

The Thang

6:30 so disclaimer given but only 6 PAX at the time and no FNG. On the way out of the CFA parking lot YHC’s EH pulled up. We picked him up on the way out and moseyed to the Suntrust parking lot. Circled up and re-stated the disclaimer for the benefit of FNG (I may have known him forever but still don’t want any lawsuits).

SSH x 15

IW x 15

Peter Parkers x 12 then down to 6 inches

Parker Peters x 12 then down to 6 inches

Recover and mosey on to the First Citizens parking lot. This is really a mini parking lot so this was more of a continuation of the warm up. PAX partnered up with P1 bearcrawling from one side to the other with a merkin at each parking line. P2 runs a lap around the bank and flapjacks until the group made it down-back-down-back of the lot.

Mosey on to behind the Lash Studio on Ardrey Kell. Partner back up and like an Oprah show everyone gets a rock. Grab a rock suitable for both lifting and carrying (not running). Here things got interesting. Apparently rock piles are good homes for hornet/yellow jacket/wasp nests. After a couple of rocks were selected we disturbed a nest of something and there were some men scattering. Unfortunately our FNG got stung…spoiler alert I smell a name genesis. P1 did called exercise while P2 carried their rock over their head down to a spot and turned around. Flapjack until groups hit the combined designated number of reps.

Round 1 = 200 bicep curls


Round 2 = 60 offset hand merkins with right hand on rock then 60 offset merkins with left hand on rock


Round 3 = 150 tricep extensions


Put rocks back trying not to disturb our stinging friends. Mosey to the wall at the end of the Blakeney shopping center. Partner back up with P1 doing 5 wall climbs and P2 doing HR merkins. Flapjack for 4 sets. Saunter over to the Blakeney playground for some comfortable Mary on the rubberized playground. Various Mary called out by the PAX with J-Lo’s, flutter, Dolly, Merican Hammer and Escobar’s finale of the dying cockroach.

Back to launch with a couple of minutes left. Not wanting to waste any time the group planked with some hands and legs in the air and a couple of 10 counts of 6 inches. Finish.


On the way through Blakeney Escobar pointed out the high volume of duck poop and how it would be a good workout just avoiding the poop. YHC got a laugh thinking about running shuttle cone drills but instead of cones there is duck poop. Maybe for the next Q. Escobar also had the sage piece of advice that if the arms are not getting bigger from working out then just get smaller shirts. Swine Flu has embraced the gloom like no other and is a regular many times a week. The progress is showing brother and you are getting stronger and faster. Soft Pretzel was out in front as usual and would speed ahead to the next location and then circle back for the 6. Chopper continues to amaze me with his consistently high performance for any age must less at 59…RESPECT! Teddy, t-claps for posting after a cross country flight the night before. But I guess you need to keep posting in order to keep up with your social calendar.

After getting stung it was a foregone conclusion that our FNG would be named Hornet. Chopper clarified that they were actually wasps but all things considered we stuck with Hornet. I have known Hornet all my life so I told him he got off easy compared to the names that I had in mind. All kidding aside, great work buddy. You did awesome and look forward to seeing you in the gloom.


A couple of Sandbox opportunities to put on your calendar. Reach out to Soft Pretzel if you can help. August 3rd painting and yard work 9-12 for an individual in need. Steel Creek area. The Friday night of Labor Day weekend we will be helping out at the Sandbox prom.

Apparently there is a pool party or something next Saturday. Hit up Mighty Mite for details.

Planes Trains & Automobiles

15 Pax rolled out of bed ready to work. They all arrived in a variety of modes of transportation…cars, runners, walkers, motorcycles and even a bicycle. The only thing missing was Steve Martin and John Candy realizing that the other hand is not between two pillows. One FNG present so a full disclaimer was given and off we went.

A lap around the Btyne medical building and up by Duckworths then circle up for COP. SSH, Peter Parkers (hold 6 inches), Hillbillys, Parker Peters (hold 6 inches) and then something else.

Mosey to Blackfinn at Btyne Village. Partner up. P1 runs out to the courtyard benches and does called exercise while P2 does people’s chair with overhead presses. Flapjack. Exercises were 10 derkins, 15 step ups and 20 dips. YHC messed up and did not clarify that the flapjack should occur after each exercise and not do all exercises and flapjack. So YHC clarified and called Round 2 of 15 derkins, 20 step ups and 30 dips. Then round 3 back down to 10 derkins, 15 step ups and 20 dips.

Mosey over to the condo neighborhood where the converted fountain/overly large flower pot thingy is. Find your partner. P1 bear crawls from the world’s largest flower pot down one of the walkway arms and back. P2 leans up on the flower pot and does 2 incline merkins then 2 inclined plank walks clockwise continuously until P1 gets back. Flapjack. After 2 rounds of the bear crawls YHC called for the plank walks to go counter-clockwise #gottaworkbothsidesevenly. Do this until each Pax bear crawls each of the 4 walkway arms.

Mosey back to launch for some Mary consisting of Pax circle 45 degree leg throw down. Then some called exercises by various Pax. Done.


Mileage was kept relatively low at 1.75 miles but the upper body workout hopefully made up for that. The clockwork bear crawls/incline merkins/inclined plank walks was a YHC invention. You never know how invented exercises will go but there was minimal chatter so it appeared to be sufficiently taxing. Nice work by the Pax all around. Cooter keeps impressing by putting work in and biking from spot to spot. Welcome to FNG, Fonzie. Not necessarily because he rode up on a motorcycle but mainly because he has had like 13 knee operations because of said motorcycle.


  • F3 picnic July 26th. Link on Slack and limited number of tickets. Hit up Mighty Mite or Tagalong with questions.
  • Sandbox Prom event Labor Day weekend. 2.0’s welcome. Need 10-15 guys. Reach out to Transporter.

SOB/Union County Convergence

SOB and Union County showed up and showed out with 42 Pax getting their Saturday started with some work.

Damascus’s portion:

Disclaimer given, FNG, Cell Phone, CPR identified

Warmup – Mosey to corner of Ballantyne Commons / 521- 15 SSH IC- 15 Mountain Climbers IC- Downward Dog- Calf StretchThe Thang

  • Mosey to Durrant Blvd- 10 Jump squats at each light to the end (~ 10-12 lights) / Plank for 6
  • Mosey to Parking Garage- Partner Carries (switch as needed) to top / Plank for 6- Lunges to Top ramp w/Jump Lunges at each pillar (10)
  • Mosey back to Garage entrance w/ 5 burpees at the bottom of each ramp

Moleskin- As expected, a lot of grumbling with the announcement of partner carries, but everyone who was capable pushed through.

Proud to have the opportunity to lead such a great group of men

War Eagle’s portion:

  • Mosey from Ballantyne Village to the scenic part of the AO. Down Ballantyne Commons to the turn where the smaller Btyne Corp Park pond is. 6 cones around the pond with the Pax broken out among the 6 cones. Lap around the pond stopping at each cone for 7x the following exercises: Lap 1 = merkins, Lap 2 = single leg dead lifts, Lap 3 = Carolina Dry Docks and Lap 4 = Mary Catherine Gallaghers
  • Mosey to the Bull Ring for a round of Bear Crawl Banjo.

Moleskin – It was awesome having so many guys from SOB and WUC and really glad to meet a lot of the guys. Now I can put faces to names on Slack and Backblasts. YHC was pleasantly surprised by the turnout but seeing as the pond portion of the workout was already going to be tight because of the turf renovation, due to the large number the audible was made to break the Pax out among the cones. Lots of mumblechatter trying to figure out how to count off by 6 and go to a particular cone but once we got going the group naturally spread out and all laps were completed in a strong showing by all. There was too much time after the pond to head to launch. YHC knew the Bear Crawl Banjo with so many Pax was an aggressive bite to take but he knew everyone was up to the task and would thank him later (although I did watch my back at COT for a serious Loogie Smash). The Bear Crawl Banjo lead to a jail break back to launch and perhaps a minute or two over.

Welcome to our FNG’s, Vespa and Cartman. Vespa is Chopper’s nephew hence the name. Cartman is Chopper’s brother and if I connected the dots right he has a son named Timmy so he is now Cartman.


  • Sketchy cars creeping through the Vine parking lot so check your belongings.
  • Dredd on Q at Davinci next Saturday 4/27. 6:30 at the Blakeney Chick Fil A. Park at Best Buy/Petsmart
  • 2nd F event at Tuckfest next Saturday night 4/27 at the White Water Center.
  • Memorial Day convergence in WUC with a team Murph.
  • June 1st Man Up organization out of Pittsburgh partnering mentors with youth. Reach out to Olaf for details or look up on the web or Facebook.

The Calves and Calves Not

YHC rolled up at 5:10, planted the shovel flag and took off on a light pre-run with Brisket, Mary Kay and Billy Goat.  As we returned and waited for 5:30 a few cars rolled in.  Then a few more and a few more.  Once we launched all told 22 men (wow!) were ready to enjoy one of the first rain free mornings in a while and get out in the gloom.  Here is what went down and why I am still walking on my tip toes.

The Thing

Warm Up:

SSH x 15

IW x 15

Low Slow Squats x 12

Peter Parkers x 15

Hold 6 inches

Parker Peters x 15

Mosey behind the shopping center for some speed bump work.  At the same time a tractor trailer had the same idea and decided to do an Austin Power style 15 point turn in the alley.  YHC was trying to figure out how to incorporate the 18 wheeler into the workout and scaling the trailer was mentioned.  Luckily it was backed far enough to continue.  YHC huddled the masses and explained that we were starting with 1 burpee and 3 squats at the first speed bump and increasing by 1 burpee and 3 squats at each speed bump.

Collect the six and head for St Matt’s.  Partner up and grab a lifting rock per team.  Move to the parking lot and line up abreast.  Directions given where P1 would do called lifting rock exercise and P2 run to the 2ND PARKING LIGHT (put in capital letters to be explained later).  At the 2nd parking light P2 does stated exercise and returns to where P1 is lifting the rock.  Flapjack until the team reaches the stated number of total rock lifting reps.

Round 1 = 150 curls and runner does 10 flutters at the light

Round 2 = 150 overhead presses and runner does 10 H2H

Round 3 = 150 triceps and runner does 10 big boy situps

Round 4 = 200 calf raises on the curb and runner does 10 J Lo’s

Between each round the PAX were encouraged to keep moving either through Mary work or planking until all teams were done.  Once the calf raises were complete we put our rocks back and headed back to launch.  At launch we had 2 minutes which was just enough time for Mr. Jack Webb to make a brief appearance.  We got to 6 merkins and 24 overhead presses. 


Great work out there by everyone.  I was beyond impressed that during the rock lifting work some teams finished quickly but some teams finished their reps even when other teams were done.  It would have been easy to call it early and fall into the Mary or plank work but they finished the reps and laps.  Well done men in finishing.  Either YHC was confusing on the 2nd parking light directions or some guys must have wanted the extra mileage and Loogie is #actuallyarunner.  And as far as the calve raises…my apologies fellas.  RY was on Thursday and here I am writing this BB on Sunday and I am still walking funny.  Like I said to Happy Meal, that just means that we need to focus on that part more often.  The good thing is that at least during the exercise the prickly bushes helped to divert the attention from the burning in the calves.

It was awesome to have so many guys out at Rebel Yell which is hands down the best Thursday AO (no site Q bias whatsoever).  The crowd was a fun mixture of RY vets as well as some guys new to F3 or new to RY, and even some Area 51 fixtures made the trip.  Hopefully we will see all of you back at RY in the near future.  


  • Joe Davis Run 5k/10k is March 9th
  • FNG-Kotters Day is 3/30 at Davinci, which is 6:30 at the Blakeney Chick Fil A