Monthly Archive March 2020

Can You Hear Me Now???

This was the first virtual workout for Bagpipe and all of YHC’s 3rd time using Zoom.  It wasn’t pretty but we got it done.

It all started when my M’s new Chromebook wouldn’t hold a WiFi signal in my garage.  We were 3 minutes into the workout before YHC realized that the PAX couldn’t hear or see me.  Uh oh.  That’s when Kirby stepped in to calm the crowd and tell a few jokes while YHC did some technical troubleshooting.  This involved (but was not limited to) logging back into the Zoom Room (is that what it’s called?) on YHC’s trusted iPhone.  We’re all set now…..wait….YHC kept getting booted from the meeting because my iPhone was using the same weak WiFi signal (duh!).  Stupid technology.  Switching to iPhone data streaming solved all the problems and off we went and here’s what we did:


-SSH x 20 IC

-IW x 20 IC

-Hillbilly x 20 IC

-Windmill x 10 IC

-LSS x 20 IC

-Merkin x 10 IC


5 minute run OYO (of course it’s OYO because this is a virtual workout).  I have no idea where everyone else went but I made it a good ways through my neighborhood and back.


5 one minute exercises:

1. Merkins

2. Heels to Heaven

3. X’s and O’s

4. Flutter

5. Plank


5 minute run OYO


5 one minute exercises:

1. Burpees

2. Dolly

3. Box Cutters

4. Chippy Cross


Hard stop at 0610 where Kirby took over for COT and landed the plane with the most awkward namarama on record.


Overall, I think this was a success.  Had it not been for the technical difficulties at the beginning, it would have gone much better.  But it was great to see the PAX and get a good workout in.  I have not woken up before 7 am in 3 weeks.  There’s no substitute for the physical Gloom, but this will do just fine for now.  We will adapt.  We will move forward.  F3 is NOT closed.

Tagalong was the first to greet YHC this morning in the Zoom Room.  I got to watch him foam roll his back while admiring his clean garage.

Kirby and War Eagle posted “together” from a fancy shopping center and were so properly socially distanced that they had to log in on separate devices.  I enjoyed the music that was playing in the background.

Cottonmouth joined us a few minutes late after having some log in problems; which Kirby was able to resolve.  Cottonmouth jumped right in with 2 virtual feet and didn’t miss a beat.  Cottonmouth, my apologies to you.  Last night at about 10:30pm I was doing a dry run in the Zoom Room (which ultimately did no good 😂) when an Ed Hannon entered the meeting.  I had just recently read about the phenomenon of Zoom Crashing so I got scared and logged out.  I even Googled your name.  Did you know you’re the COO of a major company in the Greater New York Area?  Now I’ll never forget your hospital name. 👌

Mighty Mite gave YHC from tips from his Swole virtual Q on Monday.  Much appreciated, Mighty!  Especially the one about making sure another PAX is watching Slack to help others get logged into Zoom.  That’s why Kirby did what he did.  Cottonmouth thanks you as well.

Bucky was so excited that he couldn’t sleep last night.  He was posting about the workout at 3:22am.  Not sure but that may be why he needed to workout beside a 32 pack box of TP? 💩   He is well stocked.  Seriously though, thanks for promoting this workout and showing up to put the work in!

Tuck is a beast.  He met with every Site Q this past week to formulate the plan for these virtual workouts.  Thanks for your leadership, my friend.  I hope F3 rewards your efforts when it comes bonus time.

Brexit’s beard continues to grow during COVID.  Rumor has it Brexit is stepping up on Thursday to Q a virtual workout.  That’s awesome!  Please let YHC know if you would like me to provide you with a list of things not to do. 😂  I am creating quite a long list…

Wild Turkey was so eager that he was logged in to the Zoom Room all night.  When I logged in during my dry runs (after being stalked by Ed Hannon) I saw a pic of Wild Turkey and his M.  I tried speaking to you a few times but there was no response.  Y’all do make a good looking couple.

Wingman crushed it this morning and has been putting his skills to use lately on the interwebs to get all this virtual stuff set-up.  #virtual-1st.  Now that we have a new virtual workout calendar, that gives YHC even more opportunities to erroneously broadcast my dentist appointments and M’s travel schedule to the F3 Nation.

Soft Pretzel put in the work this am.  And he also has a sweet minivan like YHC’s.  Rock on and thanks for your leadership on the SOB board during these crazy times.  #notwhatusignedupfor

Lessons Learned:

1. Don’t cadence count.  Instead, do timed exercises or a set number of reps.

2. Do have a designated PAX watch out for problems, monitor Slack at the beginning, and help others get logged into Zoom.  Get yourself a Kirby.

3. Don’t use a Chromebook with a weak WiFi signal in your garage.

4. An egg timer would have been helpful.

5.  Do watch where you point your crotch during Dollys.  You just might be on camera.

Thank you for the opportunity to lead.  It is always a pleasure.







A VQ during Quarantine?

I haven’t been posting back blasts for my daily solo workouts in order to stay near the top of a fictitious post count challenge (cough cough Gerber), but felt like a VQ needed a back blast.  Wild Thing has been off and on F3 for almost 2 years.  His last stint saw him going hot and heavy for two weeks before a slight torn calf muscle (initially believed to be a blown Achilles) at Commitment sidelined him (I was Qing that day, whoops!).  He’s a guy that likes the comradere and workout style that F3 brings but hates the form policing and negativity.  Which generally leads him back to working out at the YMCA having been burned out of F3 a couple times.

He reached out over the weekend about getting together for a workout.  We met on Sunday for what I called mailbox hell.  It ended up being close to 3.5 miles (would have been 2 miles in Lawson) and a burner having used the hill near my house.  We both retreated to running on our own due to conference call conflicts on Monday.  With two big back to back running days (and 4 miles on Saturday from Legalized Nuclear Hell), I was glad to see some weights when I met him at the club house (and Clorox wipes).



Mosey 1/4 mile and return to basketball courts where a speaker was awaiting us.  He asked if I’ve ever done Roxanne.  The look on my face apparently answered the question.  I said “ok, what are we doing on Roxanne and what are we doing on red light”.   His eyes got big.  “Yall do something on red light too?!”  Damn it.  Stop giving him bad ideas……”No, no, no, we don’t”.     Roxanne warm up with Merkins.


1/4 Mile Mosey returning to Basketball Courts.

Weighted Walking Lunge length of the court and back.

Bear Crawl length of court and crawl bear back (he originally called crab walk but Omaha’ed due to a lingering shoulder issue – hey, we have something in common!).

Using 30 lb dumbbell we did 30 curls each arm switching hands only to relieve the lactic acid burn out.

Alternating squat/clean/press for 30 total (15 each arm)

Short mosey to tables for 10 jump ups, 30 step ups, 15 each leg 1 legged step up, 50 dips, 15 derkins, 15 each leg step ups again, and 15 derkins.

1/4 mile mosey to hill near Wild Thing’s house.  3 Mailboxes.  Mailbox 1 = 1 burpee.  Mailbox 2 = 3 burpees.   Mailbox 3 = 5 Burpees.

Mosey back to basketball courts for distance partner work.  P1 runs suicides while P2 does curls up to a total of 200 100 (Used separate dumbbells).

Round 2.  P1 Runs suicides while P2 does presses.  150 total.

50 calf Raises.  15 more 1 legged step ups.  15 more derkins.

Mosey back to basketball courts for ab work to close out remaining 3 minutes.  50 flutters.  20 heels to heaven.  50 LBC’s.



I greatly appreciated the low mileage.  Watch said we did just shy of 2 miles, but still managed a 600 calorie burn (which is about average for me for a 45 min workout).  Doug killed it today for his “VQ”.  Kept us moving, had more planned than we could get to, and gave us a good sweat.

Everyone stay safe out there.  Glad to see small groups forming while still staying at safe distances.  The large groups scare me.  I know they say we can do under 10, but more than 4 feels like we are crossing paths too many times….just my opinion.

I’m hoping Gerber doesn’t leave a cinderblock in my window after that opening sentence (all in good fun).


Bushwood in the Crests

It’s Tuesday, the weather is good, and everyone could use a stroll on the greens to ease our minds and soothe our worries. Of course not everyone wants to drive all the way to Bushwood to get in a few holes, so why not bring Bushwood to the Crests?


  • 18 SSH
  • 18 Imperial Walkers
  • 18 Moroccan Night Clubs
  • 9 Merkins
  • Calf Stretch


The Thang:

  • 1st hole
    • Out – 20 Speed Skaters
    • In – 10 Burpees
  • 2nd hole
    • Out – 20 Lunges
    • In – 20 Heels to Heaven
  • 3rd hole
    • Side Shuffle
    • Out – 15 Merkins
    • In – 15 Dry Docks
  • 4th hole
    • Jailbreak out, mosey back
    • Out – 20 Big Boys
    • In – 20 Gas Pumps
  • 5th hole – AMRAP
    • In – 1 minute of burpees
    • Out – 1 minute of Tysons
    • In – 1 minute of burpees
  • 6th hole
    • Out – 20 Freddie Mercuries
    • In – 20 Lunges (10 each leg)
  • 7th hole
    • In – 10 Staggered Merkins (each direction)
    • Out – 15 Low Slow Squats
  • 8th hole
    • 12 Bear Crawls
    • 8 Lunges
    • 4 Broad Jumps
    • Mosey back
  • 9th hole
    • In – 1 minute of burpees
    • Out – 1 minute of Tysons
    • In – 1 minute of burpees


Managed to get all 9 holes in and everyone’s game looked pretty good. The 6:30am tee time is nice. Gonna be tough to go back to a 5:30am start once things are back to normal. One day at a time, though, boys.

YHC took us out #cradletograve

Weights on Wynhurst

DiCCS were given (Disclaimer, Cell phone, CPR, Safety)

20 x SSH
15 x Imp Walkers
10 x Merkins
15 x Plank Jacks
5 x Burpees


Reverse Ladder
8 bicep curl + 8 front raise, then 7 curl +7 raises, down to 1+1 (don’t put down coupon)

1 minute per station as many reps as you can, run to top of Wynhurst hill between each exercise (goal should be to get at least 20-30 reps per set).

Triceps Press
Chest Press
Shoulder Press
Repeat exercises until time


Thanks for taking us out Nails


This morning was a great mixup from some of the run heavy workouts.  Had a few neighbors walk by and wonder why we were lifting cinderblocks in the streets

Keep perspective in mind this week gents, you can do this.

Virtual Swole

3 Pax joined together in a Zoom Meeting for the first virtual meeting of Swole.


The Thang:

10 Turkish Get Ups, 5 Each Side

Snatches:  Start with weak hand; 5 snatches every 30 seconds for 2 minutes.  Rest two minutes, switch hands, do the same thing.  Repeato.  Ends up being 80 total snatches.

Rack carries, 4 rounds for 60 seconds.

1 min elbow plank

1 min hollow hold

1 min glute bridge

Virtual COT

Moleskine:  YHC’s first time Qing a virtual workout.  It felt good to wake up before 7 for the first time in a few weeks.  Looking forward to seeing everyone in the Zoom Room over the next few weeks.

Udder was a minute or two late so he had the pleasure of Voodoo and YHC coaching up his form on the last couple TGUs.

A few tips for pax making their first Virtual Q in the near future;

  1. It might take a little while before pax understand how to use Zoom.  Don’t get into the weinke right at 530.
  2. Tabatas work really well in this format.  Pax can demonstrate exercises over video and everyone knows when they should be working/resting.
  3. It will be fun to get music involved someday but it should be all about the work for now.

Everybody Loves a Good Couch Burn

DiCCS were given (Disclaimer, Cell phone, CPR, Safety)

Warm Up:

  • SSH x 15 IC
  • LSS x 15 IC
  • Merkins x 15
  • Calf Stretch
  • Jimmy Dugan
  • Merkin Shredders w/ shoulder tap x 10 (why?)

The Loveseat:

  • Find a 1/4 mile out and back stretch
  • Exercises on both ends, 4 total laps
  • First lap: 10 burpees at beginning, 30 speedskaters at turnaround
  • Second lap: 10 Bobby Hurley’s at beginning, 10 Dry Docks at turnaround
  • Third lap: 10 burpees at beginning, 30 speedskaters at turnaround
  • Fourth lap: 10 Bobby Hurley’s at beginning, 10 Dry Docks at turnaround

The Ottoman:

  • 20 Pistol LBCs (both legs)
  • Run 1/2 Mile
  • Captain Therkin Web
    • 1 Big Boy Situp / 4 American Hammers / 4 Merkins
    • Increase by one on the Big Boys and by 4 American Hammers every round
    • Finish at 10 Big Boy Situps / 40 American Hammers / 4 Merkins
  • Run 1/2 Mile
  • V-Ups x 25

Extra Credit!

  • Sprint up 1/10 Mile Hill, mosey back down
  • 2 Burpees



This morning was a burner, no pun intended!

Great way to start off the week, thanks Bango.

Keep perspective in mind this week gents, you can do this.

Classing up the PAX

DICCS- given and reminder of social distancing and be responsible— Zinfandel would be proud of the Chicken today!!

Warm up

10 -low slow squats-15 imperial walkers -plank-elbow plank- mountain climbers-elbow plank and plank

The Thang

Slow Mosey .1o mile- 20 bobby Hurley’s/10 shoulder tab merkins-

Slow Mosey back to COT – 20 bobby Hurleys/10 shoulder tab merkins

Slow Mosey .15 mile – 20 Bobby Hurleys/10 shoulder tab merkins- rinse repeat once more

Now for some NO TOUCH KEEP 6 FEET AWAY partner work

P 1 do exercise at bottom of hill and P 2 run up hill .10 miles and complete 2 burpees then come back down to relieve P1  keep going until exercises completed

50 Mike Tysons, 50 side over merkins, 100 gas pumps, 100 heel to heaven

Slow Mosey through the beautiful well maintained streets LARGE paved streets of the Briars and the Crest before another round of partner work.

P 1 do exercise t top of hill and P r run down hill .10 miles and run back up hill to relive P1

100 Speed skaters and 25 burpees

Mosey back to COT for some last few minutes of sprinting

sprint to mailbox and mosey back to COT backwards – rinse and repeat



It was and is a another great day in the Briars and the Crest, it is almost like the sun shines a little brighter on this side of town verse some other communities who shall remain nameless. The PAX was in a great mood today and put in the work– We also definitely classed up the join some with some pretty faces today – no offense fellows —

We added Andrea Hayes ( mother hen) named for being in the medical field and also has 5 kids,

Laurenne Losier ( puck) who was named after her love for hockey.

Pam Hayes ( the chickens wife… easy boys—— her name is Alice) named her cleaning houses for the elderly.

Last but not least a true F3 er who will be out whenever the PAX reconvenes

Russell Cornelius ( Tiger) who was named after his loved for the Alabama Crimson Tide– ooppsss did we actually name him after Auburn?? oh well.

Keep pushing boys and stay safe and thank you to Ricky Bobby for taking us out.  have a great day


Nuclear Burnout

DiCCS were given (Disclaimer, Cell phone, CPR, Safety)


– 0.25 Mile – Mosey
– 15 x SSH
– 15 x Merkin
– 15 x Imperial Walkers
– 10 Count – Calf Stretch Each Side
– 10 Count – Upward Dog
– 10 Count – Downward Dog

Unit Two
Do the following 4 times (i.e., 1 mile)
– 0.25 Mile – Mosey
– 10 x Burpees
– 20 x Jump Squats
– 30 x Air Presses

Do the following 4 times (i.e., 1 mile)
– 0.25 Mile – Mosey
– 10 x Merkins
– 20 x American Hammers (2 is 1)
– 30 x Flutters (2 is 1)

Do the following 4 times (i.e., 1 mile)
– 0.25 Mile – Mosey
– 10 x Big Boy Sit-ups
– 20 x Bear Crawl
– 30 Count x Plank

Do the following 4 times (i.e., 1 mile)
– 0.25 Mile – Mosey
– 10 x Dry docks
– 20 x Heels to Heaven
– 30 x Monkey Humpers

Extra Credit
– 0.25 Mile – Mosey
– 10 x Burpees
– 20 x American Hammers
– 30 x Flutters



Unit Two to start off was the worst!

50 Burger

9 guys ventured over to the good side of Lawson today and met up at one of our multiple clubhouses. DICC’s given and quick mosey around the hood to get loose.

Warm up

20 x SSH

15 imperial walkers

15 Merkins

20 x Mountain Climbers

Calf stretches

The Thang

Take a long mosey through Lawson and hit the trail that connects to the middle school.  stop along the way for various exercises while keeping the group together (but atleast 6 feet apart)

Once at the school we hit the trail that runs from normal COT down to Transporter shed for a burpee mile.  start with 10 burpees and then do 10 burpees at each end until you complete a mile (50 burpees total)

Mosey back to Lawson Clubhouse for an awful ab webb.  stopping along the way to complete various exercises to keep the group together.

Ab web at the clubhouse.  1 Big Boy, 4 Hammers, 1 merkin,  2 big boys, 8 Hammers, 1 merkin… get the idea. all the way up to 10 big boys, 40 hammers, 1 merkin.




Stone Cold, Geraldo, Cottonmouth, Cottontail, Slide Rule, Turkey Leg, TR (hacker), Horsehead (VQIC)





  • SSH X 20
  • IW X 20
  • Air Squat X 10
  • Windmill X 10

10 burpees

Set 1 – repeat X 3

  • 2H Swing X 20
  • Merkin X 20
  • Goblet Squat X 10
  • Lawnmower X 10/S

10 Burpees

Set 2 – repeat X 3

  • 2H Swing X 20
  • Full Sit-up X 15
  • Lunge X 8/L
  • Clean & Press X 8/S

10 Burpees

Set 3 – repeat X 3

  • Snatch X 8/S
  • Thruster X 10
  • Flutter Press X 10/L
  • 1H Swing X 10/S

10 Burpees

Swing/Snatch/Merkin ladder up to 10 – time killer / smoker

10 Burpees



If you would have asked me a couple of weeks ago if I would video myself exercising in the driveway so that folks could watch online I would have stepped away quickly without breaking eye contact.  That’s where we ended up this morning though.  And you know what; it was about as weird as I thought it would be.

I set up a Zoom account and did a little testing.  The camera needs to be at the right angle.  iPad in a folding chair did the trick.  You also need a little lighting, but not too much.  I used a shop light but some of the guys were in lighted garages.  Mine has cars in it.

I don’t think these Vorkouts will vork very well with much (or any) running involved, but maybe someone more creative than myself will find a way.  I suppose we could duct tape an iPhone to Turkey Leg and see what happens.  Then we can all post on Strava something like “EZ 16 miler with TL” at the end.  Or maybe we’ll Velcro one to Gloss’s back hair and see what a day in the life of the Trifusenik is like. Workout in the clouds with Hoover or take a ride in the TR Beardcam.  The opportunities are endless.  Don’t even get me started on the Runstopper tightphone experience.

Anyway, here’s what happened this morning.

  • Cottontail joined from his remote fortress with one of his 2.0s. They both had on those Rambo survival knives that you get from the flea market with the fishing line and matches inside of the handle.
  • Cottonmouth appeared to be in some sort of fancy home gym so I’m not sure why he even bothered with us. He kept pressing this thing he called the Lunk Alarm, but it was really just one of those Staples Easy Buttons.  We just pretended we didn’t see him.  It was awkward.
  • Turkey Leg is in a Turkish prison, and is begging for help in Turkey code. We need an interpreter who speaks gobble.  Maybe that lady from the Airplane movie can help.
  • Geraldo was getting after it, or at least moving around on the screen and making lots of breathing noises.
  • I’m not even sure that Stone Cold was working out . I think he was sitting on his couch eating some eggs. He says that he got real sweaty though, which is pretty nasty.  Pray for his wife and family.
  • TR hacked into the workout from his car, while driving, only to capture a screenshot of my nose hairs.  I would have probably done the same thing.

None of the above is probably true, or maybe all of it is.  You guys have read these before, so don’t think a virtual workout changes anything.

Hopefully, we’ll be back at it soon. I can’t wait for some summer workouts.  I’m ready to circle up at RockZero and sprint across the huge parking lot like Fat Axl Rose in jorts when the whistle blows in Paradise City.  Sitting at home all day reading articles about millennials complaining that they can’t get their CBD infused Kombucha is just making things worse.  Also, I need a haircut.   I’m growing a natural mullet that’s more suitable for Redneck Hockey with a frozen Bubbaburger puck than my esteemed profession.  I’m in the market for a used Flowbee, but I’m a little nervous about my giant eyebrows getting caught up in the blades, or possibly stalling out the motor.

I’ve got more problems, but you guys are too important to me to waste your time with them.  Take care of your families and keep each other accountable in these upcoming weeks.  We all need it.



Until we meet again,