Author Archive Mall Cop

Bricks & Triple Nickles – Ascent Pax Are Getting Strong

As the minutes got closer to 0700 YHC began thinking I would have to drive to another AO to join up with those Pax and abandon my Q as I was alone in the parking lot.  Then with just a minute or so to go 7 other eager Pax rolled in for their Saturday morning sweat fest in the gloom.  This is the work we did:

Mosey behind the school and around to the other side for a warmup COP in the bus lot for: SSH x 15, IW X 15, Squats x 15, CDD x 15.

Mosey back around the front of the school back to home base where everyone was excited to see YHC open the back of my vehicle where everyone grabbed 2 brick pavers.  Mosey with pavers to the near field for the following with your bricks:  Man Maker Merkins x 10, Push Press x 15, Slow Squats  x 15, Tricep Extensions x 15, Bicep Curls x 40. Repeato 3 times.

Mosey to the playground equipment and partner up for 4 sets of 10 pullups (as many as you can get, then partner assisted to 10) with partners flapjack then plank between sets for all pax to finish.

Grab bricks and mosey to the back of the property / football field and give your bricks another rest.  Fast mosey through the trail in the woods to the hill in the OP neighborhood for Triple Nickles.  YHC originally called burpees and squats, but after some mumble chatter called for Merkins and Squats.  Plank it up when done, then fast mosey back through the woods to the football field and retrieve your bricks.

Circle up for the following with your bricks: LBC x 20, Flutter with brick press x 15, Dolly with holding bricks overhead x 15. Man Maker Merkins x 15.

Mosey back to the school and grab some wall for Peoples Chair with brick presses x 2 sets.

With a couple minutes left head over to the track for Merkins x 10, all you’ve got to the other side of the track for Squats x 10, all you’ve got back to the beginning.


Naked Moleskin:

This was a great pax today at Ascent and we all definitely sweat it out this morning.  The Ascent pax are getting stronger and faster and it really showed this morning with the brick paver work and the triple nickle on that hill.  Margo was giving the The Mouth all he could handle in the front of the pax.

At one point YHC looked over and Wolfman was sweating so much he looked like he had just jumped in and out of the swimming pool.

I’m impressed with some of the newer pax as Sparkle City and Greenwood looked like old pros out there giving it everything they’ve got!

Special thanks to Slim Fast for providing ice water and cups after the workout, it was greatly needed to replenish what we all lost with as much as we sweat!


Southern DIS Comfort, 8/1/15, Sign-up now!  CSAUP event with 3 levels/options from 6.0 Miles to 14.1 Miles.  I encourage all Moderate Workout pax and Meatheads to sign-up for the 6.0 mile opotion.  This will be broken up so that the farthest we’ll run at any 1 point is only 1.4 miles and this will be at a slow/moderate pace where you can still have some 2nd F fellowship and conversation with the guys next to you.  Look for the Sign-Up Genius link in the weekly email to sign-up.  There is an optional T-Shirt you can buy as well but orders must be in by EOD 7/15/15 to get your shirt.

At Least This BB Is Posted The Night Before the Following Week’s Workout!

First of all, my apologies to the pax for this late backblast, but as the title says, I’m sneaking it in the nick of time the night before the following weeks Hydra workout!

10 of Area 51s finest posted for what would be YHC’s first Q in several months following an injury, and this is what we did to the best of my recolection:

Mosey around the school to the bus lot for a short and quick warmup: SSH x 25, IW x 25.

Continue our mosey off campus to the church accross Rea Rd to pickup a rock, then double time it back to the bus lot for the following: Push Press x 25, Curls x 25, Stagger Arm Merkin L x 10, R x 10. Repeato x 3 Sets.

Mosey to the playground for 3 sets of Pullups x 10, Squats with rocks x 15, Dips x 20, Declined Merkins x 15.

Mosey to the field in the center of the ball fields to climb a Here and There Ladder. Sprint from cone 1 50 yards to cone 2, do first exercise called, then sprint back and plank for the six.  Each round sprint there, do exercise, sprint back and do previous called exercise, sprint there and do exercise, etc building each time another exercise is called.

1) 5 Burpees

2) 10 Merkins, 5 Burpees

3) 15 Squats, 10 Merkins, 5 Burpees

4) 20 Flutter, 15 Squats, 10 Merkins, 5 Burpees

5) 25 LBCs, 20 Flutter, 15 Squats, 10 Merkins, 5 Burpees

6) 30 Dollies, 25 LBCs, 20 Flutter, 15 Squats, 10 Merkins, 5 Burpees

Pickup rocks and mosey back to the bus lot for 1 last round of Push Press x 25, Curls x 25, Stagger Arm Merkin L x 10, R x 10.

Return rocks back home at the creek bed at the church, then book it back to the school parking lot dogging the green worms hanging from the trees in front of the school.

A few more minutes of Mary with some flutter and dolly.


Excellent work by all as this was a smoker of an upper body workout and several pax chose unwisely with quite a large rock for all the exercises.  YHC wanted to go heavy on the upper body as I haven’t been doing any squats, burpees, and running since my IT Band injury.  I was really smoked in the middle of this workout, especially on the Here and There Sprint Ladder, as I made it back from a Spring Break trip to the Gulf Coast and New Orleans the night before at 10:00 pm, so hopefully the workout was sufficient for the rest of the pax.  Thanks to Bug Eater for allowing me to Q a great group of guys at Hydra, and good luck to the new site Q Puddin Pop!

My apologies again for the late backblast!

Little Runnin, Little Squatin and Rollin Down Northface

Posted By Mallcop on Flippers behalf.

9 Men including YHC were bold enough to hit the fart sack ejector button and join up for some folly at The Rock.  Little did they know (unless they pay attention to twitter of course) that trouble was awaitin them at the final destination.

The Thang:

Mosey down towards the front parking lot and circle up

*SSH x20

*Imperial Walker x30 (Q forgot to stop counting)

*Mountain Climber x25

*20 Burpees

Rotating over to the courtyard started with partner dips much to Mallcops protestations, 2 sets of 20.

For the next 30 minutes or so we enjoyed some Hoplite Splits:

  • Divide PAX into teams of Four
  • Teams rotate through 4 exercises

o   Laps around the church

o   Burpees

o   Squats

o   Lunges

  • Rinse and repeat x1

Quick mosey round the front over towards North Face during which time Deadlift opted to practice his parking lot dive and got a skinned knee for his trouble.

Once at North Face completed some bear crawl split work

  • Same groups of four in rotation

o   Get down North Face (Run Stopper decided we should roll, it was a Flipper Q after all, gotta roll down a hill) then bear crawl back up

o   Six inches

o   LBCs

o   Side Plank

  • Rinse and repeat

After much dizziness the PAX were introduced to some Reservation Karaoke back to the cars (Indian Run with the sprint to the front in Karaoke form)

Once at the cars a rousing set of Starburst Burpees and we closed out with make your own Merry which went something like this (each set 30 seconds called by the PAX in rotation)

  • heels to heaven
  • 5 second hold pushups
  • Flutter
  • LBCs
  • Plank
  • Rosalitas
  • Cumberland County Viaduct
  • Russian Twist
  • One other I cannot recall at this particular moment\


Was a cold day, but a good one and great second Q from my perspective.  Heckuva a day for an FNG but he was game and kept up with the crew very well, even joining in for the obligatory coffeteria after.

It just wouldn’t be Saturday if it didn’t start at the rock.


Signup for the F3 Area 51 Christmas Party on the night of Sat., 12/06/14.

Signup for the Joe Davis Run on Sat. 01/10/15.

Convergence @ The Rock – Gear & Sprints

24 pax including 1 FNG laid it all out on the pavement at a Mud Run convergence at The Rock. The pax from The Rock, Day Zero, Olympus, and Ascent powered through a tuff hour of Gear and Sprints. The Hoff and YHC got together to discuss how to bring out all the toys to give the pax a beat down while keeping the heart pounding for an entire hour of cardio and anaerobic work and we were giddy at the opportunity. We also discussed and agreed that this will become a regular monthly occurrence (more on this in the moleskin below). Here’s what we did:

The Thang:

Follow Mall Cop for a mosey around the parking lot and circle up for a quick COP:

SSH x 20, IW x 20, Slow Squats x 20, Merkins x 20

The Main event: Partner Up (size and speed don’t matter) and follow the Hoff and YHC through the gear stations for a quick tutorial on proper form. Each team then lined up at 1 of the gear stations and partner 1 pounded it out on the gear while partner 2 sprints down to a light post and back, total of 150 yards. Flapjack, then plank until all partner teams are done. YHC or The Hoff would call to rotate once all teams were done so that all teams would move to the gear station to the right. We continued this on the stations for the next 50 minutes.

Stations were:

  • Fire Hose drag 40 yards down and back
  • Balance Merkins, hands on 2×4 laying across a 3” PVC pipe
  • Box Jumps
  • Sled Pull with 90 lbs
  • Power Clean and Press with 135 lbs on Olympic bar
  • Sledge Hammer on Tractor Tire
  • Hair Burners 45 lb plate, 20 yards down and back
  • Dead Lift 80 lb kettle bell
  • Farmers Carry 2 35 lb Kettle Bells 40 yards down and back
  • Heavy Bag Ruck 90 lbs, 40 yards down and back
  • Medicine Ball Squat Thrust
  • Sand Bag 40 lbs Squat Up and Overs
  • Bicep Curls 60 lbs
  • Triceps Extension 40 lbs
  • Battle Rope
  • Rope Pull Ups

6 MOM lead by The Hoff with Daisy Dukes, Flutters, Get-ups, and LBCs


That was an awesome workout this morning and all the pax pushed it hard! The Hoff and YHC had a blast putting this one together and it delivered everything we wanted. This was one where the pax got out of it what they put into it and judging by the sweat flying everywhere the pax got their money’s worth. We sprinted a total of 1.75 miles during the stations and once our heart rates got up they stayed there for the duration.

We’ve decided this will become a regular occurrence with The Rock and Olympus converging every 5 or 6 weeks alternating between the 2 AOs for this style of HIIT with the gear and sprints.

Welcome out to F3 to our FNG Billy Jean (John M.) who was EHed by World Tour (Michael Jackson). This was a rough one to start out with but you hung in there and gave it your all! Hope to see you back out in the gloom soon!


2 new Area 51 Friday workouts starting this Friday, 1 in Ballantyne named The Brave and 1 in Union County, look for the weekly email for more information.

GORUCK Challenge on 11/7, contact The Hoff for more details.

2 Mile Medicine Ball Indian Run

Cottonmouth Q:

As the clock struck 0700 the pax followed Cottonmouth towards the soccer pitch.  Running backwards Cottonmouth fully disclaimed the pax and then we circled up for:


SSH x 21

Imperial Walker x 21

Peter Parker x 21

Low Slow Squat x 21

Breakup into groups of 3 and mosey over to the picnic tables under the concession roof.  Partner 1 does 15 jump ups, 15 derkins, & 15 dips. Partner 2 runs out to the field #4 soccer goal, then run to the hill next to parking lot to tag partner #3. Partner #3 works on the team count of 21’s with Carolina Dry Docks at the bottom and Turkish Getups at the top.  When Partner #2 comes in Partner #3 goes to tag and takeover for Partner #1.  Continue this cycle until all teams complete 21’s, however audible by the Q to stay within the weinke’s time.

Lineup and grab the 20 lb medicine ball for a 1 mile indian run to Davie Park. Pax in the back runs the medicine ball to the front of the line and then starts handing the ball backwards.  Once the medicine ball reaches the back that pax runs it back to the front.

Once at Davie Park handoff the Q.

Mall Cop Q:

Circle Up for Merkins in cadence, then mosey over to the playground.

Partner up for:

1) 15 pullups partner assisted if needed. Flapjack, then Repeato for 2 sets.

2) Partner 1 15 elevated Carolina Dry Docks with feet on bench, Partner 2 Squats until Partner 1 is done. Flapjack, then Repeato.

3) Partner 1 planks with feet in a swing for 20 knee-ins, Partner 2 does burpees until Partner 1 is done. Flapjack, then Repeto.

4) The Granny: Partner 1 planks holding Partner 2’s feet, Partner 2 does AMRAP (As Many Reps As Possible) old fashioned situps for 30 seconds, hold in a 45 degree angle for 15 seconds, raise arms overhead and look up while in 45 degree angle for 15 seconds, arms back in at 45 degree angle for 15 seconds, then AMRAP old fashioned situps for last 30 seconds.  Flapjack.

1 mile medicine ball indian run back to the Calvary campus stoping halfway for some flutters and planks.



Great work by the pax today.  We wanted to make the off campus excursion a little more interesting by introducing the medicine ball into the indian run.  We also planned on having a kettle bell carried by the pax but both Cottonmouth and YHC forgot to put it in the car.

Welcome to F3 for our FNG The Hoodie (Brian B.) EHed by Flipper.  Great work and we hope to see out in the gloom soon.

It’s official!! Mt. Olympus It Is.

(Posted On Behalf Of Yankee By Mall Cop)


Gathered in the gloom, three men came to tackle some serious iron and get their fix of weekend warrior. Oh wait…..who is that sprinting to catch-up to the Pax?? Night Court!! And then there were four: 



Mosey over to upper lot for come COP

SSH x 30

IW x 20

10 Burpees on your own

Swings x 20

10 Burpees on your own

Swings x 20


Grab a partner for “catch me if you can”

Partner one – Farmer KB’s

Partner two – Merkins x 10

Proceed to Mt. Olympus ~3/4 mile from home base

At Mt. Olympus:

Run to bottom of hill, sprint back to top

Rows x 20

Run to bottom of hill, sprint back to top

Swings x 20

Run to bottom of hill, sprint back to top

Tri-ext x 20

Run to bottom of hill, sprint back to top

Renegade Row x 12 each arm

Plank each time

Have to head back to home base – return to “catch me if you can”

Audible called at ½ Mile to owning your own bell

Back at home base:

One arm swings x 10

Bear crawl 20 yard

Repeato to 100 reps

Mosey to wall:

Step-ups x 20

Dips x 20


Curls x 20

One arm press x 20




Lots of positive encouragement from of a great group of men. Night Court ran late and caught up to the pax just in time for the all-important farmer carry. Some initial complaining over the ¾ mile “catch-me if you can”, but we perservered. Mt. Olympus was officially named and it’s a beast. Just a few of us had been that far off campus since Hoff usually likes to stick to the woods with huge logs. Bear crawls rounds were not well received and there were grumblings of mutiny. Luckily, nothing came of it and we finished strong. Solid work by all pax today, I truly enjoyed working out with such a positive team, thank you for letting me lead.


Check the weekly email and website. Check out Red, Light, and Blue on the Spearhead site.

They Call Him Flipper, Flipper, Faster Than Lightning

(Posted On Behalf Of Flipper By Mall Cop)

Flipper’s Backblast Title: A Burpee By Any Other Name

We had 16 Pax including 1 FNG under the VSF at the Rock for a wet and grassy Virgin Q.  As promised there was running a-plenty as the uninitiated were thrown into the deep end of the hoplite pool!
The Thang:
Mosey to the 51 parking lot and circle up for warm up
Merkens X25
Side Straddle Hops X25
Imperial Walker X 25


Mosey to the bottom of the hill by the ball fields, divided into 4 quads then jumped into the first of 2 Hoplite Miles which went something like this:
.25 mile run – Squat Plank Thrust X 5
.25 mile run – Gladiator Sprawl X 5
.25 mile run –  Exploding Star Merken X 10
.25 mile run  –  Balance Burpee X 5
100 LBC rest


Now that we knew what to expect, the mumble chatter died a bit going into the second mile which played out as below:
.25 mile run – Square ups X 5
.25 mile run – Chair Jacks X 10
.25 mile run –  Phalanx Squat Lunge X 10
.25 mile run –  Super Burpee X 5
Thanks to The Mouth at this point we ran to the top of the hill, plank walked back and then rolled down the hill then back to plank after we stopped feeling drunk.
For our 3rd mile we switched it a bit:
.25 mile run  – Roller Boat X 5
.5 mile run with the 2 quads each direction ending at the bottom of the hill, bear crawl to the top then hold plank for about 90 seconds while Tadpole went to get some water.


Run to the playground  –  Pull up and hold 3 seconds X 10
Run to the hill – Crab walk down and reverse crab walk back up


Mosey to Jail break back to the cars – plank it up with 30 seconds of 6 inches to finish the sweat fest
A lot of running with very little break but solid effort by all present with no puppets to be found, I may even be asked to Q again some day.
Spandex advised Mtn Khaki’s will be holding a clearance sale today at Carowinds check the Facebook page and there will be a pre-party for the 24 hours of booty race.  Volunteers are also needed to help with the race, see Spandex. 
Tadpole is looking to make some money this summer so please think up whatever degrading work you don’t wanna do and hit him up on twitter, but be sure to have some water available for the poor lad as he dehydrates easily! 


Finally on 7/26 for those PAX who want in, Join me after The Rock for a 2 hour bootcamp workout Spartan Race style at the Harris YMCA.  Sign information is available here:  You’ll get a free T-shirt, a spartan bracelet and get to meet about 200-300 Spartan Enthusiasts from across the city.  Gonna be a heckuva time.


Wookin For Knupp In All Da Wong Places!

32 pax (with 1 FNG) from #F3Joust and #F3Kevlar converged on the Joust AO at Charlotte Christian School for a hot & humid downPAINment.  The Kevlar pax were guaranteed in the Preblast tweet that they’d be introduced to Grandma Mountain, so YHC hopes they weren’t dissapointed!  Check out the video below to see how we finally settled on an “appropirate name” at the end of the COT for our FNG:

The Thang:

Mosey to the back of the school and to the track, over to run stadium stairs, and then back out to the center of the football field for a brief COP:

SSH x 25

Imperial Walkers x 25

She Hate Me for 7 minutes: 10 merkins, 20 squats, 30 LBCs over and over again for the entire 7 minutes while 4 of the staggler pax from Kevlar finally make their way out to the fields to join us.

Mosey to the base of Grandma Mountain for 11s with Merkins at the top and burpees at the bottom.

Various Planks throughout the entire workout lead by the early finishers of the exercises while waiting on all the pax to finish.

Partner Up (size matters later on) and half the pax run up to the playground equipment at the top of Grandma Mountain, while the other half of the pax run up the stadium stairs to the playground equipment at the top behind the stadium seats for:

Partner 1 does 10 Pull-Ups while Partner 2 does 10 Burpees, Flapjack.

Repeat for 4 total Sets

Pax regroup on the sideline of the field for Partner Carry accross the football field, Flapjack for Partner Carry back accross the football field.

Prarie Fire Mary for 10 each leg throws to the Left, Right, and Center. Flapjack.

Next Exercise by popular demand of our fearless leader TR was “Blue Door”! Run from the football field up Grandma Mountain and keep going to touch the blue door of a classroom on the school building.

Mosey out to the side parking lot and re-group for a jail break back to the COT!


Great showing by all the pax this morning for a mini-convergence of Joust and Kevlar while the Kevlar AO undergoes some improvements.  Thanks for the opportunity to lead such a great group of guys, I hope everyone got their moneys worth.  YHC had 1 main goal today and that was to introduce the Kevlar pax to Grandma Mountain.  What better way than to do 11s on such a beast of a hill!

Welcome out to F3 to our FNG Buckwheat (B. Knupp).  The first nickname idea floated out there (Deez Knupps) while quite funny just wasn’t quite right.  Buckwheat is what we settled on and that came from the Eddie Murphy skit in the YouTube video link posted at the top of the backblast where Buckwheat sings “Lookin For Nub In All Da Wong Places”!  Classic SNL there boys!

The school must have just recently added some more rubber pellets to the fields as we had them all in our shoes and hair.  Hope everyone’s M’s are forgiving about all the tiny black pellets left all over the house once you got home.


F3Dads continues tomorrow for week #2 with Baracus on Q.  Great turnout last week with over 100 pax and 2.0s.

Until Next Time!

Playing In The Kitty Litter

15 Pax stayed after Byron’s Kettle Bell clinic for the main event:

Run Stopper Lead- Head over to the kitty litter circle up for a little lite warm up

The Thang’, yes in the sand.


  • SSH x25
  • Burpees x10 OYO
  • LBC x25
  • Burpees x10 OYO
  • Rock Hoppers x25
  • Burpees x10 OYO
  • Slow n Low Squat x50
  • Burpees x10 OYO
  • Mirkens x20
  • Burpees x10 OYO


  • Burpee Jack Webb:

o    1 Squat/4 Burpees

o    2 Squats/8 Burpees

o    3 Squats/12  Burpees

o    4 Squats/16 Burpees

o    5 Squats/20 Burpees.

  • Partner up for Wheel Barrows across both sand volley ball sand pits flapjack
  • Crab Walk
  • Bear Crawl
  • Wounded Bear Crawl (switch legs halfway)

Jack Webb :

o    1 Mirken/4 Arm Raises

o    2 Mirkens/8 Arm Raises  continue to 10 Mirkens/ 40 Arm Raises

Hand over to Mall Cop:

Break up into teams of 3 to run a modified Gopher workout:

Pax 1 starts at station 1 at the picnic tables/benches under the trees next to the kitty litter and performs exercise called until next pax on team comes in to relieve him.  Pax 2 runs from station 1 midway out to th soccer pitches and around a cone YHC setup, then back accross field and up the Jacobs Ladder hill to station 2.  Pax 3 starts at station 2 and performs exercise called until his teammate arrives and then he in turn runs the route over to the other station.  We ran this for almost 20 minutes with the following exercises at the stations, Jump-Ups, Merkins, Lunges, LBCs, Squats, Flutters, Dips, Dollies, Freddie Mercuries.

YHC then spread the cones out 100 yards apart for another rendition of the Fast Twitch 10 x 100 yard sprints.  Upon go you have 30 seconds to sprint 100 yards and recover before sprinting again back the other way.  Repeat constantly for the full 5 minutes.

Run it out back to the COT where we celebrated Kuechly’s 9th birthday with 9 burpees to finish!


Great job by all this morning for a smoker in the sand and the seemingly never ending sprints on the 10 x 100s.

Next week will be the last week of Byron’s Kettle Bell clinic at the Rock beginning at 0600.


F3 Dads start next Sat at Colonel  Beatty Park, will continue all summer.   

June 14 – Busiest day in F3 history –

  • F3 trips for kids Bike ride for @ 9am look for details in the weekly email.
  • CSUP 1st annual Olympics at South Charlotte Middle  
  • 2nd annual Epic Pool Party

Flex starts Monday @ the Rock.

Christmas In June

22 Pax post on a near perfect June morning not realizing that Santa was bringing them a present at the beginning of Summer.

The Thang:

Mosey out to the football field and circle up for COP IC:

SSH x 25

Imperial Walker x 20

Merkins x 15

Squats x 15

Mosey to goal line where we found out that our true love gave to us the 12 Days of Christmas in June:

Day 1:

100 yard dash

Day 2:

2 burpees, 100 yard dash

Day 3:

3 Carolina Dry Docks, 2 burpees, 100 yard dash

Day 4:

4 Alternating lunges, 3 CDD, 2 burpees, 100 yard dash

Day 5:

5 Merkins, 4 Alternating lunges, 3 CDD, 2 burpees, 100 yard dash

Day 6:

6 Flutters, 5 Merkins, 4 Alternating lunges, 3 CDD, 2 burpees, 100 yard dash

Day 7:

7 Seal Jacks, 6 Flutters, 5 Merkins, 4 Alternating lunges, 3 CDD, 2 burpees, 100 yard dash

Day 8:

8 Squats, 7 Seal Jacks, 6 Flutters, 5 Merkins, 4 Alternating lunges, 3 CDD, 2 burpees, 100 yard dash

Day 9:

9 LBC’s, 8 Squats, 7 Seal Jacks, 6 Flutters, 5 Merkins, 4 Alternating lunges, 3 CDD, 2 burpees, 100 yard dash

Day 10:

10 Wide Arm Merkins, 9 LBC’s, 8 Squats, 7 Seal Jacks, 6 Flutters, 5 Merkins, 4 Alternating lunges, 3 CDD, 2 burpees, 100 yard dash

Day 11:

11 Bicycles, 10 Wide Arm Merkins, 9 LBC’s, 8 Squats, 7 Seal Jacks, 6 Flutters, 5 Merkins, 4 Alternating lunges, 3 CDD, 2 burpees, 100 yard dash

Day 12:

12 Peter Parkers, 11 Bicycles, 10 Wide Arm Merkins, 9 LBC’s, 8 Squats, 7 Seal Jacks, 6 Flutters, 5 Merkins, 4 Alternating lunges, 3 CDD, 2 burpees, 100 yard dash

Varous Planking throughout while the pax finishes each day.

Mosey out to the baseball bleachers and railing for 20 Jump-Ups/Step-Ups and 15 Supine Pullups

Bear Crawl halfway, then Lunge Walk up to the pavillion for Peoples Chair for 90 secs x 2, then wall plank for 45 secs.

Circle up in the parking lot for some final core work with Flutter x 25, Cumberland County Viaduct R x 12, and L x 12.

Since today was my actual 2 year anniversary with F3 we finished with 2 burpees.


Great morning in the gloom today as it was nice and cool.  4 of us even met for some pre-Kettle Bell work thanks to Champagne for leading the KB effort this morning.  The pax really pushed through with a strong and solid effort today on a not so lower intensity workout.  YHC always enjoys this routine when we do it during December and figured it would be a good one for the Basecamp Pax to see how far they’ve come while still leaving the option for each person to modify as needed.  Strong work by all today!  Thanks for letting me lead you this morning and thanks to Passport for the oportunity!


Please keep Pele and M Pele in our prayers as she recovers from surgery and embarks on additional treatments.  Also pray for Swanson’s uncle Terry McGuire who lives in Dublin, Ireland.  He had a gas leak in his house and it exploded while he was inside and he suffered injuries and burns. 

Goruck Light Custom event on Aug 8/9 – Red, Light and Blue.  See the announcement on for details.  Do the event or help support a Vet to give them the opportunity to participate if you can’t!