Author Archive Stone Cold

A Beatdown from the 80s

We had ten strong men that were ready to go then High Tide rolls up on two wheels, unloaded his family of bells, said his hello’s, then we were off ready to jam with some pandora 1980’s Rock.

the Thang:


SSH x 15

IW x 15

Low slow Squat x 10

Merkins x 10

Mountain Climber x 15

Circuit time (5 rounds)

Clean n Press x 8 each side

Snatch x 8 each side

Shoulder Press x 8 each side

Swings x 20

*modified to 5 each side after round 2

Partner Up for Pt1 Farmer’s carry 50yds (timer) while Pt 2 does Goblet squats; then Pt 1 KB lunges 25yds while Pt 2 does Good mornings

Back to circuit style

  1. Single-leg Dead lift x 5 each side
  2. Double or Single or nothing Windmills x 5 each side
  3. Rinse and Repeat
  4. Snatch to Overhead Doubles Squat x 5
  5. Dragon Flags- doubles press or hold while doing 5 slow leg lifts
  6. Rinse and Repeat

A Smokey Favorite to end:  Merkins to Thunderstuck


Ye Ole Moley:

Not too much to say other than (as usual when YHC is Q), YHC smoked himself

Welcome Site FNG- Minor League- great to have you out to try a gear workout; come on back out!  And Baracus was advertising Skunk to him as well.

Geraldo was there without a Lucy or a Ruck, odd for him but he was doing just fine with the ole KB

Purell and Whip really like the Dragon Flags- might see that one from them when they Q- of course with the press

High Tide has allot of bells- perhaps he’ll send one off to college with Low Tide in the fall- and big congrats to Low for graduation this week.

Voodoo (always with great form) was one of the very few to do the double windmill (strong!!)

Enjoyed Qing Meathead as it’s been awhile.




12 Days of Skunk- Again this year

IT was that time of the year again, so it made my prep easy and therefore, off we went to do our Thang:

Warm-up with jog to Rock and back.

The Thang: For any of you that were here for last year’s when Witch Doctor Q’d, this one looked the same.  No Changes were necessary.

Days are cumulative (Day 1; Day 2,1; Day 3,2,1, etc.)

  • Day 1 – 1 Dozen Burpees
  • Day 2 – 2 Turkish Get Ups (1 ea side)
  • Day 3 – 3 snatches (ea side)
  • Day 4 – 4 Renegade Rows (ea side)
  • Day 5 – 5 Lunges w/ KB (ea side)
  • Day 6 – 6 Shoulder Press (ea side)
  • Day 7 – 7 Clean & Squat
  • Day 8 – Louganis
  • Day 9 – Russian Twists (9 ea side)
  • Day 10 – 1 Handed Swings (ea side)
  • Day 11 – Single Leg RDL (ea side)
  • Day 12 – 12 Two Handed Clean & Press

We almost finished!  Got started on Day 12, and finished somewhere along the way when Arena called me for time check.



Entertainment (music) malfunction with the loss of Pandora and therefore no Christmas tunes.  Bulldog the DJ assisted YHC by just saying use a playlist.  So, the Pax got my BRR playlist that included some “mean metal” that gets me up those darn mountains.  Enjoy!

The Pax did anywhere from 0 to 144 burpees this am.  Only You know how many you did….

Thanks to Tiger Rag who brought this one to us a few years back.  It’s a favorite just like Jingle Bells, so be prepared for next year to endure.

Old man stretching

Five Guys showed up on a cold wintery morning to go in the Eagle’s Nest where it was warm to do some old man Gumby stretching.  Most are pst running stretching exercises due to YHC’s post Christmas run yesterday.

The Thang:

Corpse pose- deep breaths with a Devotion: Mark 11:22-24 Have Faith in God



Up Dog

The Runner’s Stretch (X 5 deep breaths then opposite side)

The Standing Stretch x 5 breaths

The Forward Hang x 5 breaths

The Low lunge arch x 5 each side

The Seated Back Twist x 5 each side

The Bound Angle x 5 each side

Single Leg Stretch x 5 each side

Figure 4 stretch x 5 each side

Sumo Squat Twist x 5 each side

Tiny Fencer Stretch x 5 each side

Plank to Down Dog

Plank to Down Dog to Updog

Plank to Down Dog to Updog to Step Forward, roll up to Tree

Namaste X 5 OYO

Forward bend to walk hands forward to plank, 5 slow merkins, to Rt lunge and arms out stretch (Repeat sequence to include left lunge)

Child’s pose

Corpse pose

Closing Devotion- Matthew 13:58says “[Jesus] did not do many miracles there because of their lack of faith” (NIV)  Are you seeing with eyes of fear, or are you seeing with eyes of faith?  Faith opens the door to miracles.


Naked Moleskin:

Gumby is the most intimidating workout to Q in F3 in my humble opinion.  The prep work includes planning the workout (of course), a good devotion or something to reflect on, and then the music to set the mood for stretching and yoga.  YHC has a tough time with this one as the Site Q’s know.  But, have faith, and get er done!

A great group this am, that worked hard on working out the kinks of a Christmas slumber.  YHC felt pretty good after that one.  YHC hopes the rest of the guys did as well.


Back to the stomping grounds

Back to my ole Stomping Grounds at Area 51 (McKee Road Elementary) where F3 all began for YHC back in 2011.  So, I read the old backblast and tried to bring back some favorites from the past.  4 old me showed up then squealing in on 2 wheels came another old dude who didn’t even lace his shoes up, O’Tannenbaum.  YHC gave a short disclaimer cause these guys all know it and we were off to warm up the ole bods.

Warmup lap

Ssh x 20, 5 Burpees

IW x 20, 5 Burpees

Merkins x 15, 5 Burpees

CDD x 20, 5 Burpees

Low Slow Squat x 20, 5 Burpees

another lap

Field Work or The Star Fish (Center is 5 Burpees)

Leg 1- 10 Jump Squats

Leg 2- 20 Merkins

Leg 3- 20 CDD

Leg 4- 20 LBCs

Leg 5- 20 Monkey Humpers

Rinse and Repeat

Mary (Shared- viewers choice)

Joker- The Dolly x ?

Turkey- Bicycle x 25

Stone cold- Obliques x 12 each side

Abacus- Back Scratchers x 20 (Countertop tribute)

O’Tannenbaum- Parker Peter x ?

Cardio time- Run to Providence Rd and back

Rock work (thanks to Joker)

Dead lift and press x 15 OYO

Squat and curl x 15 OYO

Tricep Extension x 15 OYO


People’s chair x 60 sec

Donkey kicks x 20

Rinse and Repeat

10 Pull-ups and we are done!



Naked Moleskin

Great time this morning getting back to the roots of F3-South Charlotte at Area 51.  Really brought back some good memories.  It’s been too long since I posted there.  As Arnold says, “I’ll be back!”

All 5 of us work hard out there in the humidity and were soaked as well as covered in fresh mowed grass. #itchy

Turkey leg didn’t have to smoke bomb Joker to wake him up but he actually asked him to at one point. #weird

Thank you Abacus for asking me to Q.  YHC thoroughly enjoyed it and it was great to get back out after being on IR.

O’Tannenbaum sent 2 of his offspring to Auburn this past week.  Pray for all the kiddos that are going off to college, some for the first time.  It seems there quite a few F3 2.0s at Auburn these days, perhaps a F3 Dad’s road trip is in order.


F3 Golf- coming on late Oct- get a team ready

F3 Expansion- give back to what has been given to you.


Magnificent Seven stretch and mold mind and body

YHC’s VQ of Gumby…after almost 6 years of working out and lead-in F3 workouts, I have to admit this one made me the most nervous.  Not sure exactly why other than YHC struggles with most of the moves and putting together a good workout.  So what did YHC do, stole from an old BB.  (thanks Swiss!).  Anyway, a solid group of Seven came out ready to stretch and mold both mind and body.

Disclaimer, Savasana and Devo,

Hebrews 4:14-16New International Version (NIV)
Jesus the Great High Priest
14 Therefore, since we have a great high priest who has ascended into heaven,[a] Jesus the Son of God, let us hold firmly to the faith we profess. 15 For we do not have a high priest who is unable to empathize with our weaknesses, but we have one who has been tempted in every way, just as we are—yet he did not sin. 16 Let us then approach God’s throne of grace with confidence, so that we may receive mercy and find grace to help us in our time of need.

A woman desiring to pray grabbed an empty chair and knelt before it. In tears, she said, “My dear heavenly Father, please sit down here; you and I need to talk!” Then, looking directly at the vacant chair, she prayed. She demonstrated confidence in approaching the Lord; she imagined He was sitting on the chair and believed He was listening to her petition.
A time with God is an important moment when we engage the Almighty. God comes near to us as we draw near to Him in a mutual involvement (James 4:8). He has assured us, “I am with you always” (Matt. 28:20). Our heavenly Father is always waiting for us to come to Him, always ready to listen to us.
God is everywhere, is available every time, and listens always.
There are times when we struggle to pray because we feel tired, sleepy, sick, and weak. But Jesus sympathizes with us when we are weak or face temptations (Heb. 4:15). Therefore we can “approach God’s throne of grace with confidence, so that we may receive mercy and find grace to help us in our time of need” (v. 16).
Lord, thank You that I can pray to You in all places at all times. Put the desire to come near to You in my heart. I want to learn to come to You in faith and in confidence.

Hug right knee 2B, release.  LEFT 2B, release.  Repeat 3X.  Glute Bridge 3 x.
Lift both knees and fold to right side, arms “T” and head left. Hold 5B.  FLAPJACK.
Swing around to TABLETOP:  Cat/Cow 5X, follow breath.
Plank, Updog (hold 5B with small shifts to deepen stretch), Downdog (WALK THE DOG) 5B, step/hop to top and start sun salutations with extra breath at each pose until back to top.  Then 2nd time from mountain all the way through OYO, follow breath.

The Main Thang:
Pyramid/Ninja series:
Together: forward fold, half-way lift, lower to plank then inhale to Updog, exhale to Downdog.
RIGHT leg straight out.  Bend knee and draw very large circles, 3X clockwise, 3X counterCW, then draw knee to chest and place foot between hands (may need to tent fingers) and come into WARRIOR 1. Hold 5B
Straighten front leg and PYRAMID.  Start bend with hips, finish with back.  Hold 5B.
Shift torso and feet to face left for WIDE-LEG FORWARD FOLD.  Shift right and left slightly to deepen stretch.  5B
Squat on left foot for NINJA STRETCH. 5B.
Back up to WIDE-LEG FORWARD FOLD.  Use breath to deepen stretch. 5B
Back to PYRAMID over RIGHT leg. 5B
Back to WARRIOR 1. 5B  Step up to Mountain and 2X Sun Salutations OYO, meet in Mountain.
REPEATO Pyramid/Ninja series, opposite side.  Then:
Raise RIGHT leg for TREE.  Place foot into left thigh, not on knee.  Hands together at prayer center.  Hold 5B.
Grab RIGHT big toe with first two fingers and straighten leg in front, then slowly swing to side to open and stretch.  Left hand out straight from shoulder parallel to ground.  5B  Slowly release and lower foot back to mat.
REPEATO TREE, left side.
On your six, forward stretch- deeper with each breath;   take arm bind and use right hand to pull left elbow for folding side stretch.  5B.  Back to neutral.  Repeato LEFT side for 5B.

HALF-SPINAL TWIST:  Down to six, Right knee up and over left leg, left leg folded under so heel touching right thigh/butt, twist right with LEFT elbow on leg and LEFT hand holding left knee for support, hand open, fingers up.  Right hand reaching around to touch mat.  10B
Repeato LEFT side. 10B

3X Sun Salutations OYO, meet in Mountain

Lower down to catcher’s squat on your toes and use slow and slight movements to stretch toes and Achilles. Try the Crow pose- crowd pleaser

Savasana and closing.


What a great group to lead today, no complaints only encouragement from the Pax.  Thanks fellas.

I believe there were a few pre-Runners- Paper Jam, Tweetsie, Lois

Solid effort by all even on the Tree poses and of course giving the ole Crow a try at the end.  #advancedmove  Arena and DriveBy seem to hold that one for a little bit.

We found out that Lois ate free in college due to his Trivia knowledge.  So, if you need a Trivia night addition to your team, give him a call.

Tweetsie in on the mend and seems to be healing up well.  I wonder if he has purchased a headlamp yet?

Announcements:  Caddie says Oct 27th for the F3 Golf Tourney- so hold that date.

Around and Around Rounding Run

So, hopefully you’ll like this; Dollywood asked me to Q on Monday of this week as he was in a bind and needed a substiQ for DV. YHC obliged, then started thinking about what to do. YHC went through the old Backblast of DV and found this one that YHC lead almost to the day one year ago (old BB in bold). Even the weather was similar this am.

Where’d the humidity go? No complaints here after a very muggy Monday run up Horsey McHorseArse. YHC got a text requesting mileage for DV. So, I was happy to oblige since I did not have anything in mind. Remembering Spackler’s Q from a few weeks back, we laced up the kicks and were off.

The Thang:
Jog/Mosey/Run into the dark forest of Raintree to the Rounding Run loop. Partner up of like speed. Pt # 1 goes one way, Pt #2 the opposite way, when you meet up do 20 partner merkins, keep going in the same direction around the loop and when you meet back up at the start do Partner shoulder presses (5-10 each). Rinse and Repeat but switch directions. X 3 or X 4

Mary (lead by Smokey- Thanks Smoke!): LBC x 25, Dolly x 25, Heels to Heaven x 25, Plankarama


Naked Moleskine
Land of the Giants this am with Lil Mike, Jet Fuel, Chin Music and Dr. Snooze
Puddin’ didn’t break a sweat….#lie
Baracus took his shirt off.
Jet Fuel went down memory lane as he ran by the Raintree golf course where he was cart boy many moons ago.
My Garmin charted us at a lil over 4 miles today. Solid mileage for a boot camp, ha!
Sheldon, Smokey and Laronda were leading the Pax and I believe made it around 5 times?
Others were up and down those rolling hills with their heads down and push through. Good work folks, especially the ones that showed up for more boot camp vs. running.

F3 Dads- both Area 51 and SOB land this Sat.
COTS- Church on the Street- need guys to signup for July:
June convergence coming for DV/Anvil- Dredd to speak, more details coming
Calvary Food Pantry drive- Rice, Can food, Mac n’ cheese

Toys in the Junkyard

Fun Friday was tweeted out and 21 dawgs showed up to experience the Junkyard. TR asked YHC mid week to sub for him and the wheels started turning, so I went to the toybox and grabbed a few that aimed to please the Pax.

0530 hit on the Garmin, disclaimer was recited. Cottontail stepped on a duck and so we had to evacuate the circle, mosey around the lot to relocate by the flagpole.

The Thang:
5 Burpees, SSH x 20, Jog around lot (Shovel flag shows up and was planted)
5 Burpees, Merkins x 13, High knees around lot
5 Burpees, Mountain climbers x 15, Carioca around lot
5 Burpees, CDD x 20, Backward around lot
10 Burpees to finish warmup

To the Junkyard and the toys, Partner up:
Pt #1 runs a lap (timer) while Pt #2 does exercise station (flapjack), move counterclockwise
1. Tire flips
2. Pull-ups
3. Balanced merrkins
4. Slam ball
5. Dips
6. Sandbag squat and press
7. KB snatches
8. KB swings
9. Sandbag lunges
10. Agility Ladder
11. Kb Farmer carry

Back to Circle with Partner:
Partner Decline merkins x 20 (flapjack)
Race partner around track
Partner leg shoulder presses x 10 (crowdpleaser, some refusnik)
Race partner around track

MARY- lead up Uncle Leo (thank you!)
LBB, Flutter, Heels to Heaven, Side crunches, probably Dolly too.
One more race around the track

COT- Squid with the Takeout.
F3 Dads starts next weekend: Alf on Q at Beatty park
NEED for SPEED- donate and looking for a race in S. Clt
Witch Dr- Nantan Pod cast: God’s diet for your Health
Kevlar Q list- see Whip to sign up.

Naked Moleskin:
Skinny Semigloss shows up early to many workout to run instead of the warm-up. Somebody might want to join that sadclown for a pre-run.
Harley is very aware of his surroundings. He immediately noticed the yard full of toys and I believe cracked a smile.
Thank you Uncle Leo for leading MARY for YHC. I’ve still got some lower ab issue.
YHC really only called the race your partner to see how fast Rhapsody and Orange whip could get around that track. They were kicking up the dirt fo sho.
Not many like the Partner Leg Shoulder press, probably because they cannot do it. Ha!
Agility ladder- we all need a few more reps on that one to get it down- brand new toy
Balanced Merkin- YHC always get a few “I like that one” from the pax. Happy to please ya.
YHC love to work in the toys (gear) when we can. Hopefully everyone enjoyed it today and maybe even had a little Friday Fun.
Enjoy your Memorial Day Weekend with your loved ones and please remember to reflect on those who have given their life for us to have our freedom.
John 15:13 “Greater love has no one than this: to lay down one’s life for one’s friends”

Good ol G-ma and a few New Things

A lively 19 men showed up to a chilly spring morning including 2 FNGs. Greetings, handshakes, fist-bumps all around, the disclaimer and then we were off for some Friday fun.

The Thang:
Warm Up lap around the track with some backwards jog, karaoke, high knees, and butt kickers.
Circle up in on the Big C for
Squat x 15
SSH x 15
Squat-Jack x 15 (NEW- Gummy comments)
Merkins x 15
Mt. Climber x 15
Merkin-Jack x 15 (NEW- Gummy comments again)

To Grandma Mountain:
Up Gma backwards in squat, back down normal X 2 (NEW- lots of commentary)

Partner up:
Up to Playground for 10 pull-ups each (help partner as needed)
Back down for a 400
Rinse and Repeat x 5
Audible called: Replace last 2 400s with 100 yd dash out and back (correct Gummy, that’s 200 yds)
Plank-a-rama for the fast guys

Wall Work:
People’s Chair w/ Arm Raises x 20
Plank Walks x 20
Donkey Kicks x 20
Rinse and Repeat

Fun Part/Relay Race:
5 Teams for Frisbee Hairburners: 25 yds and back
Rinse and Repeat

Crab Crunch (NEW- Gummy comment again or and then Dollywood chimes in “Crab-Jack”) x 10
Freddie Mercury x 10

AYG back to cars for COT

Anvil and Death Valley converge next Wed at Anvil (Calvary) with coffeteria immediately after at Calvary and fireside chat with Jedi. Come on out!
F3 High T cranks up tomorrow also at Calvary 0700 near the sweatbox. Don’t let Hoover “pick up heavy thing and put them down” alone.

Ye ole Naked Moleskin:
Another Eagle has landed, yep FNG-Moana is another one of those young bucks from the Eagles coaching staff. Welcome, glad to have you out and strong performance this am.

Welcome also to FNG-Caddie, who heard about F3 through the SC flood service work by brothers. He works with the American Cancer Society doing fundraisers (ie. golf tourneys); looks like we’ve got our F3 Golf Tourney Q! Welcome and come on back out.

Is Sheldon really only 22? Joust gang seems to be getting younger and younger. YHC and Gummy help bring the average age up. Warms my heart to see the young guns out but makes me mad to chase them all the time. #youth

YHC had not Q’d in quite some time and wanted to try a few new things, some worked, some not so much. Had a full Weinke and wanted to get everything in and still ran out of time.
Grandma Mt- she will burn ya, be careful, she’s tough on you like a good Grandma should. And we still love her.

Love Gummy’s commentary via mumblechatter this am. It keeps things lively and if he wasn’t doing it, YHC would be. Keep it coming if not anything it’s feedback.

Did anyone see if Smokey’s hat came off? That’s how I gauge the toughness of workouts.

This BB is open for comments…..Bring em!

New Year, old Weinke, still a good one

YHC showed up at 0445 looking for all those pre-runner I’ve heard about….no SlimFast, no Booyah, no Sensei..hmmm, oh well this sadclown hit the road anyway. Then strolled back in around 0520 to see quite a caravan of urban chariots turning into the lot. 20 bundled up gents circled it up with some “you think it’s gonna snow” mumblechatter before we launched into the gloom.

The Thang:
Warm-up mosey to bus lot- high knees, butt kickers, backwards, karaoke (left/right)
Circle it up:
SSH x 20 IC
Burpee x 1 OYO
IW x 20 IC
Burpee X2 OYO
Merkin x 10 IC
Burpee X 3 OYO
Squat x 15 IC
Burpee X 4 OYO
Monkey Humper x 10 IC
Burpee x 5

Gopher Time (partner up):
Pt # 1: run a lap
Pt # 2: To the benches for 10 dips, 10 LBCs, 10 CDDs
Meet partner back in the bus lot for 10 partner merkins; flap-jack, Repeat 4 times each side

LBCs x 20
Flutter x 20
Dolly x 20
Prairie Fire Mary x 10(?)

Inch Worm 20 yds then Bear Crawl 20 yds
Gorilla walk 20 yds then Crab walk 20 yds

To the Wall:
People’s Chair w/ Arm Raises x 20 IC
Donkey Kick x 10 OYO
Rinse and Repeat

Back to Cars for COT

Ye Ole Naked Moleskin:
YHC is grateful for Sensei asking me to Q Peak51. I have to admit I have not posted there in quite some time. It was awesome to meet so many new guys (well, new to me) and see some faces I haven’t seen at F3 in a long time (Dora, Happy, Frostbite). So thank you Sensei. It’s a good reminder for all of us to move around to different AOs and meet some new brothers in the F3 community.

This Weinke was courtesy of Geraldo. YHC stole it without his permission from his Q back in October. Hey, it looked good to me. Why re-invent the wheel. Thank G if you liked or didn’t like it.

Lois and Tweetsie are both getting stronger and faster. These guys have been consistent for the past 3 months and come to think of it I rarely see one without the other. What’s the story there? Best Friends? Neighbors? Co-workers? Brothers?

Lots of strong hard work going on out there this am in the cold gloom….like we’ve said many times at F3, “It doesn’t get easier, you get stronger!”

Joe Davis Memorial Run is ON! connect with other for Clown Cars (Tweet, Email, Slack, etc.)

An Old School Skunk-kinda day

YHC got this from Harley last week: “I highly recommend something to take the wind out of the smack talkers early, ha!”

So, the plan was made and 28 showed up to get the wind knocked right out of them!

Good mornings x 10
KB Squat Stretch
10 Swings
5 Burpees
20 Swings
10 Burpees
30 Swings
15 Burpees
40 Swings
20 Burpees
10 count….yes, even at Skunk (sorry TR, we were gassed)

Mosey to Church lot:
Teams of 3
Pt #1: The Runner (Timer)
Pt #2: Single Bell man on the Hill (Goblet Squat, Viking, Snatch)
Pt #3: Double Bell man bottom of Hill (Cleans, Clean & Press, High Pulls)
Rotate around for 3 laps, doing said exercise at each until runner get to you, then switch.

Partner- catch me if you can around church back to parking lot

KB Abs:
Dolly press x 15
KB Crunch x 15
Flutter press x 15


Ye Olde Naked Moleskin:
Harley, was that what you were looking for? Order up, enjoy!
6 men started out with the 0500 preSkunk to “catch Fletch” but instead ole Fletch had to catch us AND he did. #LIFO
The Team portion was easier executed than to explain…poor communication, I guess.
Nice to have Prohibition out for his virgin Kettlebell workout..go tell your skinny arm running brethren.
Lots and lots of moaning, groaning and grunting…F3 music. And yes, my bad for not having any tunes doing the Swing/Burpee kick in the teeth. I’ll leave that to Fridays at Kevlar.
Way to hang in there this am fellas. The catch me if you can at the end is not for the weak gripped man.

Christmas Party- sign up now
Joe Davis Run- sign up now for discount