Monthly Archive April 2021

GrowRuck Training Starts Now

YHC pulled into the parking lot at 0510 to find only Udder getting his pregame on with his foam roller. Pretty soon Wild Turkey, Focker, Cheese Curd, Witch Doctor, and site FNG No-See-Um rolled in. Cheese Curd unloaded his car of sandbags, the Pax rucked up, grabbed a sandbag each and we were off to Davie Park. When we got to Davie Park we headed to the soccer pitch with the nice field turf and circled up for some COP.


  • SSH x 20
  • Imperial Walkers x 20
  • Windmills x 20

The Thang:  

We moseyed over to a goal line and lined up for nearly 2 rounds of the following:

  • Bear crawl sandbag drags to the penalty box, ruck back with your sandbag
  • Lunge Walk to the penalty box, ruck back with your sandbag
  • Low crawl sandbag drags to the penalty box, ruck back with your sandbag
  • Bent Over Row x 10 ruck to the opposite goal line
  • Sandbag toss to the penalty box, ruck back with your sandbag
  • Shoulder to shoulder x 10 with the sandbag, ruck to the opposite goal line
  • Upright  Row x 10, ruck to the opposite goal line
  • Overhead presses with the sandbag, ruck to the opposite goal line

A quick check of the watch and we had some time to head back.


  • Flutter Kicks ruck overhead x 20
  • LBCs ruck overhead  x 20
  • Rosalita ruck overhead  x 20
  • Hello Dollies x 15



  • Great turnout this morning, possibly a SACS record, definitely more PAX than I expected, good to see them show up for some Ruck/Sandbag fun
  • GrowRuck 24 is coming (queue Game of Thrones meme) and the training starts now. YHC thought I’d bring a sample of some GORUCK Good Livin’ with some mileage (2.25sh) crawls and sandbag PT. This format is very similar to the GORUCK Cloverleaf events where you ruck to a destination then do a WOD and ruck to the next destination. If you get a chance to do one, sign up, its a good gateway GORUCK event.
  • I don’t know what Udder was doing to his foam roller, but that’s between him and his foam roller.
  • Cheese Curd got to empty all the junk in his trunk and put all of that gear to use. Glad he had all of those sandbags with the number of Pax that showed up today. I think some may need to invest in some sandbags as well, just sayin’
  • Udder is coming of of his ruck retirement and is in and paid for the GrowRuck, welcome back.
  • Cheese Curd is usually the first one in the parking lot, but I think his pre-game routine took longer than expected.
  • Welcome No-See-Um from F3 in Tampa. He’s traveling for work and looked us up for a workout. Have Ruck Will Travel He’s a seasoned GRT (GORUCK Tough), completed a number of GORUCK events including a Heavy and a 50 mile Star Course.
  • Not sure if No-See-Um’s description of his 50 miler has deterred Wild Turkey from the 50 miler in Jacksonville this fall.
  • The bear crawl sandbag drags and low crawl sandbag drags were crowd pleasers. You’re welcome.
  • Welcome site FNG Witch Doctor who I don’t think knew what he signed up for this morning, maybe some hiking with weight.
  • Kotters to Focker who’s been MIA the past few weeks.
  • Witch Doctor, Focker and No-See-Um all were wearing grey shirts and black shorts which confused Cheese Curd who thought he was talking to Focker but actually was talking to Witch Doctor. 
  • Look out for some more ruck training opportunities over the summer as the Pax gets geared up for the GrowRuck. 
  • Thanks to Wild Turkey for the take out.
  • Thanks to Cheese Curd for the opportunity to lead and please sound off with any mumble chatter.


Another 2.0 VQ in the History Books

We started with the usual warm up in the parking lot, which is almost a tradition for the appetizer.

We then did a bear crawl run circuit around the school, running two corners then bear crawling.

After that we did a circuit on the track, with rows, merkins, step ups, big boys, american hammers, squats, and one team member running around the track as a timer.

For a finale we went up to the back field and did a die circuit there, where the number rolled on the die is the number of cones you had to. Number 4 was burpees, and Rigley made sure that I knew.

— T1000

Moleskin (C3P0 – version 1.0)

Great seeing T1000 take on the challenge of his VQ.   A month ago it seemed unthinkable but as all the other 2.0s were leading (most younger than him) he knew he couldn’t avoid it.  He wrote the weinkie on his own and only asked if I thought he covered enough time (he did).  He made use of the cones we had, making it even easier to execute and the dice to add some fun.  My contribution was writing down a few exercises on the paper sheets he left with the cones.  Clearly his processing power is significantly upgraded from this 1.0 version.

The Bottom Line – Official Launch

This backblast is going to start with a little history leading up to this workout and will get a little long. But I’m enjoying this little journey of launching an AO so deal with it.

Mid-October of 2020, The Arsenal had a sort of CSAUP workout Q’d by Dark Helmet (F3 President, HIM, and generally great guy). Happy Meal and YHC billed it as an FNG workout, and I dropped a post in my neighborhood’s Facebook group inviting men. It received some interaction as likes and comments, but nobody showed up. Side note: YHC is kind of glad nobody showed because if you attended this workout, you’d know that Waxhaw showed up in full force to win the ghost flag leading to a 90ish PAX in the middle of Covid lockdown times, albeit in SC.

Anyway, fast forward 5 months later to the end of March 2021, I’m having some neighbors over to finally meet them now that Covid is starting to wind down. We’re several drinks in (where most EH’s happen, right?) and someone asks about my Facebook post and if I’m still doing the “workout thing”. YHC begins to explain F3 and the benefits it’s had on YHC’s life – the 3 F’s, really. I explain the core concepts, and everyone is super interested. Now, anyone who’s EH’d someone knows what happens next… “We start at 5:30″… And immediately, all interest is lost! It’s amazing really. But YHC persists. YHC had a pretty kick ass EH’r myself. Fire Hazard would Q some unofficial in-neighborhood workouts that used to kick my ass. I immediately thought of that and asked these guys, “What if it were at your front door?”… Immediate buy in, which was kind of a pleasant surprise. I get them to agree to a workout if I bring the F3 to them. Perfectly happy to do that. YHC pours another round.

That Tuesday, YHC had the pleasure of Q’ing a workout for a couple of my neighbors and Atlas came to support my efforts. I’ll call it a psuedo-F3 workout because we didn’t end with a COT. The workout itself was fun. We got in a couple miles, did a set of 7’s, Dora 1,2,3 on the playground, and Indian Ran back to the cul-de-sac. It got great reviews and I had commitment for another workout. On top of that, another neighbor wanted to join the next Tuesday. Seems like an obvious next step to start an AO if three men in my cul-de-sac alone are interested in repeat attendance. YHC has a couple of weeks to figure it out because the following week is spring break.

Bringing up the idea of starting an AO in Bridgehampton to the board was met with a response that seemed like they had been waiting for me to do it since I moved in. YHC had immediate messages from War Eagle, Kirby, Taco Stand and Mighty Mite that they’d attend, Q, help me market, etc. War Eagle and Mighty commit to coming to my next workout and scope out the scene.

The next workout is attended by two of my three neighbors as well as Atlas, War Eagle, and Mighty. YHC hits some of the site’s highlights and we do a per-driveway merkin ladder lap around a street that loops back to the clubhouse, some BLIMPS across the basketball court and soccer field, some bear crawling, and finish with a Jack Webb for time. This time we do end with a COT and get to name some FNG’s. Welcome Toro, who owns a commercial landscaping business, and Schooner, who has double respect and races sailboats in retirement.

At this point everything is in place and there’s really no reason to not make it official and start marketing the workout… except it needs a name. This might have been the hardest part of the whole thing for me. YHC just couldn’t get anything that clicked as “the one”. Every name seemed flawed. YHC went through all sorts of variations of bridges, trolls, borders, junctions, mascots, streets, and more. The two groups YHC was brainstorming with, Mighty/War Eagle and the Indian Land PAX, eventually stopped responding after YHC resolutely declared a name final… three times. The M grew annoyed with YHC asking her to rate ideas. Then one day, six days into it actually, “the one” finally comes to YHC, a play on the border, a definitive statement, with limitless Stone Cold marketing material – The Bottom Line. You better like it, but if you don’t keep it to yourself. If it came to YHC any later, the AO would have been stuck with “the unnamed AO”. But it did come, and just in time to get some marketing in for the next day’s workout.

Tuesday morning, the cul-de-sac clown car takes off to the clubhouse for the official launch. Toro, Schooner, and FNG (to be named Myrtle) and YHC arrive to a small group who have come to support the launch. Lo and behold there’s another FNG that War Eagle has EH’d from church who lives in BH. A few more PAX arrive, disclaimer delivered, and we’re off.


Mosey to the entrance of the clubhouse for a classic F3 warmup

  • 20x SSH
  • 20x IW
  • 10x LSS
  • 5 Burpees OYO


  • Mosey down in to the SC side of the neighborhood, back toward some brutal hills that I’ve run before. On the way, stop at every intersecting street and do 5x Bobby Hurleys for a total of 30.
  • Turn in to the first intersection of the back entrance of the neighborhood for a triple nickel on the hill. 5x Mike Tysons at the bottom, 5x Bomb Jacks at the top.
  • Mosey back to the clubhouse area the same way we came, this time doing 5x WW2 sit-ups at every intersecting street.
  • Mosey back to the soccer field for a round of 4 corners. 10x of an exercise in each corner and return to the center between each for 2x burpees. The 4 corners are Makhtar N’diayes, J-Los, Flutters and LBCs.
  • Partner up and line up across the soccer field. Partner 1 bear crawls toward the other end, while partner 2 runs to the end, does 2 burpees, and runs back to flapjack. Repeato back across with duck walk and air squats.
  • Finish in overtime, but we’re near to launch and get back only about a minute late.

COT / Announcements

  • Thanks everyone for making it to the launch of The Bottom Line. Come on back y’all and bring your friends.
  • Midriff with the reminder of the mission of F3 – to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
  • I think WTF was brought up, and I might be missing some others, but YHC was gassed from the workout.
  • Got to name 2 FNG’s
    • Gimbels – Lives in Bridgehampton and saw our trial run workout when out on his morning walk, recognized War Eagle as a member of his church, and contacted him to ask if he could join the fun. Huge kudos, and glad to have you join. Gimbels works for Belk and was named after the department store, mostly known by our generation as the department store where Buddy the Elf works.
    • Myrtle – Myrtle was the original HC for the first workout. Myrtle’s name is from Crape Myrtle – his hospital name is pronounced Tree and he lives in South Carolina. I seriously think that’s one of my favorite F3 names.
  • Thank you, Periscope for taking us out.


  • This section probably isn’t needed because of the longevity of the intro. Instead, I want to give some shout outs.
    Schooner, Toro, and Myrtle for partaking in the fun and giving us a reason to launch this AO.
  • Gimbels for having the spirit to join us after seeing only a brief part of what we do. Hope to see you out every Tuesday.
  • Atlas for joining, without hesitation, the workouts I was doing pre-launch to support it.
  • War Eagle and Mighty Mite for helping me make decisions and guide the launch.
  • Cobbler for making the long haul up from Van Wyck.
  • Patent Pending, Loogie, Midriff, and Periscope for coming for the official first workout.
  • The SOB board for helping me launch this and jumped on any opportunity to help.
  • Everyone who has offered to Q which is a lengthy list. I’m still working my way through it, and I’ve got May filled.
  • You, if you made it this far and read YHC’s entire BB.

And that’s The Bottom Line,

Cause Brexit said so.

BB by Proxy

Disclaimer – With Q (Noonan) heading out of town and with my typing fingers at least being healthy, a short and sweet BB by proxy below.

Warm-up:  Side straddle hops, imperial walkers, Moroccan night clubs, merkins, plank jacks, mountain climbers, calf stretch.

Mosey to entrance road for Paul Abduls.  Burpee x 1 at 2nd pole; speed-skaters x 10 at 1st pole back.  Repeat around globe and back to alcove.  Wall work with air presses and jabs.

Mosey to HS front entrance, partner up.  Partner #1 run, partner #2 exercise.  Exercises: Big boyz, Bobby Hurley’s and hand release merkins.  Repeato twice.

Mosey to MS track, grab a rock and same partner.  Partner #1 run a lap with two burpees at midpoint.  Partner #2 exercise.  Exercises:  Curls, OH Press & Tri’s.

Mosey to front lot.  5 squats and each tree to COT.  Finish with 1 minute of heels to heaven at COT.


WTF Trail Run this Saturday at Blackhawk.  Sign-up still open through late this afternoon.  Draft tonight for teams of 3.  +/- 80 participants signed up so far.   Commitment and Homecoming to converge at Blackhawk for 6:30 bootcamp led by Shop Dawg.

Juice on VQ tomorrow at Body Shop.  Schnitzel on Q Friday at Last Call.

Prayers for Johnny Utah’s friend, Nick.

Madera de la mañana

No reason to make the title Spanish other than “Wood of the morning” sounds hilarious. Running happened. Credit must therefore happen.

Flaccid Afternoon Promises…

We will have happy hour immediately following Afternoon Delight. Unmentioned Disclaimer: workout is over at 1pm and WTH opens at 2pm. Never again. Looking forward to this becoming an official site but for now AD will only be Bottlecap’s passion project for now.

MidWeek Flexibility Training at Prickle and Goo

8 PAX watched some guys run into the woods then stretched their way to a better day.

Dynamic stretching to start off, then the fun began.  We added bouncing ninjas and used the fence around the playground as a prop this week.


WTF volunteers needed this Saturday at Walnut Creek.

Look for a folding party coming soon to help Christ Closet.

The month of May will feature an All-Start line-up for Prickle and Goo starting with Bratwurst next week.



Watchtower has struggled this month with the new Q month but Brett Havertine did the AO’s at Watchtower a solid by stepping up and giving away his Cherry to us on his VQ. and boy did he deliver. Any delay on this backblast falls squarely on the site AO. Ricky Bobby. Not trying to make excuses but I had a tooth extracted today and did not have the presence of mind to help Inspector Gadget put it together.

After a short mosey to around the main parking lot:


15 SSH
15 Imperial Walkers
10 Merkins
Calf Stretch
Runners pose – right foot, right hand, left foot left hand
BB Court:
Suicide (short lap) with burpee between each leg (increase by 1 each time)
REPEAT until 7 count
Partner Up:
100 merkins, 150 squats, 200 american hammers
One runs to corner, other exercises
Track with Corner Stations:
Corner 1:  20 LBCs
Corner 2:  20 Tricep side dips
Corner 3:  20 Merkins
Corner 4:  20 Burpees (Might have been a bit of complaining here)
around school to bus lot
Partner Up again:
Plank, while partner runs to first line (“3”) and back, switch
15 dry docks, run to second line (“6) and back, switch
Superman, line “9”, switch
20 big boys, line “13”, switch
Around to front starting lot
3 laps around lot
1 squat and 2 merkins after 1st
2 squats and 4 merkins after 2nd
4 squats and 8 merkins after 3rd
Back to COT, 15 Bobby Hurleys real quick and some even got in some Merkins
This turned out to be a great first Q for Inspector Gadget. I would highly recommend him to Q any site. His energy and enthusiasm certainly showed through and I am sure he will not clobber everyone with Burpees in the future.
24 total with 4 mashers
announcements: WTF this Saturday, black hawk only other site Saturday morning. Convergence of the two. Come hang out after if not running.
Bring 2.0s to Tuesday evening clyent dinner
instead of 6-man we had story time and it was Chicken little telling us how Chicken had a fall

Ran over by a train


Warm-up – 1 mile-ish warm-up

The Thang

400 – 90 sec recovery

550 – 90 sec recovery

700 – 90 sec recover

Rinse and repeat

We got 4 1/2 rounds completed

Easy 1 mile mosey back to COT

Total a little over 6 miles

Sugar Daddy was flying and Ghosted was moving.  One of these days it will be warm enough for him to show up in shorts.


WTF Event this Saturday

Saturday convergence at Blackhawk

New book starting next week at Asylum


Slow Pitch took us out like a professional


In keeping with the Bushwood golf club theme and the location being MES, this morning’s workout incorporated elements of both.  All exercises were either 9 or 18 reps (golf) and the primary focus was learning how to spell (elementary school).

Warm Up:

  • 18 Side Straddle Hops
  • 9 Abe Vigodas
  • 9 Imperial Walkers
  • 9 Merkins

The Thang

Mosey from COT over to main school parking lot where the Bushwood Alphabet board and the Caddyshack character names were waiting for us. Each letter of the Bushwood Alphabet had a corresponding exercise and we endeavored to spell as many Character’s names as possible by doing the exercise next to each letter.

Que music on the speaker that was waiting there for us as well, which began with theme from Caddyshack, then Lunatic Fringe, Fat Bottomed Girls, and so on..

In order to get the PAX in the right frame of mind, we began by spelling out BUSHWOOD, which involved 18 reps of the following exercises:

B: Merkins

U: Side Straddle Hops

S: Mountain Climbers

H: Speed Skaters

W: Monkey Humpers

O: Squats

O: Squats

D: Lunges

We then ran through the school playground and around the track.  The sprinklers were on, so it was a nice Waterboy touch, if I do say so myself…  After the run around we all grabbed a rock and proceeded back to the workout area.

We then spelled out the name of the golf Zen master who was blessed by the Dali Lama, Ty Webb, and everyone’s favorite grounds keeper, Carl Spackler.

Took a pause from the exercises and my cadence calls and ran a set of Stingers, which is what I grew up knowing as suicides (high school mascot was a scorpion).

Back to names, spelling out the pain in the ass, puke through the sunroof, Spaulding and finishing up with the object of every young boy’s desire, Lacey Underall.

Mosey back to COT with the boards and speaker in hand, music playing loud for all to have a strong finish.

Back at COT, kept with the team effort approach.  One Star led a set of 18 J Lo’s with pickle pounders, Orchid called out 18 Moroccan Night Clubs, and we wrapped up with Flo leading 18 final Merkins.

One Star, Tanyatine, Orchid, and I went for coffee afterward.  Encourage others to join in the future, as that’s a nice 20 min of generally good conversation.

I enjoyed my first Q, hoping it wasn’t too out there…