Author Archive Tommy Rose

“I am Loki of Asgard and I am burdened with glorious purpose.”

6 Pax arrived and completed at Meathead – voted south Charlotte’s “most sweaty and cranky workout in F3SCLT”.

I was under the burden and command of Lawd Nanatan Voodoo to follow his spreadsheet of various kettlebell devilry whilst also “mixing it up with some complexes”, according to Voodoo.

As you command my lawd.

So off to the YouTubes I go looking for a new and decent complex.  I found a KB complex called “Asgard Complex”.  Vid had lots solid double KB movements but in a different sequence then the PAX usually perform.  The only issue was this complex had a curl….that’s a KB no-no in my book.  Curls are for dumbbells and bars and Gabe Kotter, not bells.  So, I stole this complex, changed it a bit (deleted the curl), then claimed it for my own.  WWLD…. that is what Loki would do…steal something from Asgard, warp it, and the claim it… do so I named it the Loki Complex.  Plus all the nerds in F3UC go on and on about starwars, baby yoda, boba fett, MCU, and other types of nerdery.  I imagine they are all giddy about the new Loki show. So perhaps F3UC will see this complex at an UC AO soon!


A curated list of hits from Avenger movies to keep and prep our Loki theme.  Just enough late 90’s and 2000’s songs to make Frehley’s cranky, but also enough Led Zepplin and AC/DC to keep him from having a tantrum.


  • 15 swings
  • pryer? prayer? pryor? squat (left, center, right).  Whatever, Hightide was not even there to correct me.
  • 20 swings
  • 10 merkins on bells
  • 15  swings
  • 10 goblet squats – slow and deep….ahem.

The Thang:

Strong First

  • 10 x 5 cleans (each arm) – Heavy.  Every minute on the minutes (EMOM)
  • Farmer’s carries – Heavy.  40ish meters followed by 10 swings.  4 Rounds.  This was a PAX favorite.  Especially Mighty Might….something about his weak grip, Hoover’s past foibles, and bells potentially flying everywhere.
  • 10 x 15 KB 1H swings (or 2H….PAX choice).  EMOM

Loki Complex

1 Double Clean, 1 Double Press, 1 Double Bentover Row, Drop to a plank, Renegade Rows, get up and 1 Double Deadlift.

We did 4-5 rounds.  Frehley suggested we add a merkin and I suggested we add a double front squat.  So we did.

I will tweak this complex more and use it as a ladder in my next Q.


  • Super man 1 min
  • HBH 1 min
  • Plank 1 min



Great work by all the PAX today.  It was a hot one this AM and the PAX pushed through.  Almost had a revolt of refuseniks when I called farmer carries BEFORE our swings, but it all worked out as Voodoo was able to put a spell on the wayward PAX.  I am liking this program as we get in our swings (240 today), pressing, grip work, and of course squats.  

Thanks for letting me lead.


  • Something about HDHH 7/21 at Stumptown.  Ask Hoover Master of Sudsery.
  • Grow Ruck…..but if you have not signed up it’s probably too late.  If you have you probably receive daily DMs from Cheese Curd.


Unplugged out!



Just not enough to last……(TWSS)

9 Pax arose from the ashes of their fartsacks to suffer the latest installment of #Swole.  This is my first Q since the “InVue-Gate of 2021” where our Nantan was drawn and quartered by Invue HR dept for using their precious and smooth parking lot. Apparently Toby got his feather’s in a bunch. #getoffmyasphalt.   I had forgotten the rotten state of McAlpine’s Parking lot… rocky and pebble-filled as Frehley’s toilet  after a kidney stone issue. 

Anyway….we did stuff.


  • SSH
  • 10 2H Swings
  • 10 Merkins
  • 10 1-Swings (L)
  • 10 Merkins
  • 10 1-Swings (R)
  • Prayer Squat  – much flatulence from Ickey’s area.
  • LSS

The Thang:

Lord Neupert’s Spreadsheet

10 X 3 Double Clean and Double Military Press  

I finally had my own playlist with my own speaker.  Mighty Mite properly shamed me to put together an unplugged playlist befitting my name.  I had a grungy filled list of 1990 alt-ish rockers for the “youngsters” including, acoustic Creed, POD, Plush, GnR, Chili Peppers, Chris Cornell, etc.  I curated this to incite passionate mumble chatter and fact-giving, or “I remember when” monologues (ahem Ickey, Hoover, and Wild Turkey).   But it was all for naught as my brand new speaker died after 3 songs…screaming “low battery” like a bad 1990’s movie….ya know when the heroine is running from the monster/dinosaur/alien and looks at her Nokia and the battery light is flashing…..yeah my speaker was like that.   Poor Family Dollar speaker just did not enough juice to last long….insert TWSS here.    Thanks Voodoo for the musical rescue per usual.  The playlist will be back at another Q soon.  


  • Heavy 2H swing 10 min EMOM – 15 reps for 5 min, then 20 reps for last 5 min.  The 20 reps/min was a crowd pleaser.  I think the Worm has my address and will pay me a visit.

Carry and Snatch

  • 30 sec suitcase carry then 5 snatches (L/R) – Apparently I did not give the promised rest, so Uncle Leo protested….as he should.
  • 30 sec rack carry then 5 snatches (L/R) – Rest was given.


  • Plank 1 min
  • HBH until time



Super work and turn out by all the PAX today.  I have not posted to Swole since 2021 began as I have been supporting a new F3 Union County AO on Mondays.   Thanks Mighty Mite for asking/demanding that I Q….always a pleasure. 


  • Something about Midriff running the Appalachian Trail all in one day all by himself.  He may need some buddies, a Kind bar, and/or medical attention or a helicopter or maybe somebody take him out for a beer instead.
  • Something about a Strength Challenge in May.


Unplugged out!


An Italian, Some Math, and Rabbit Copulation….On St. Patty’s Day?

7 Pax arrived and completed #Meathead – voted south Charlotte’s “most favored double-kettlebell workout that meets at Calvary that is currently following a plethora of spreadsheets to guide said workout”.  Yeah that one.  It’s #1!

Let’s celebrate the life of a man who brought Jesus to Ireland….St. Patrick. We could do some trope-ey exercises like box of lucky charm curls, bag of gold rock press, oh diddily dee burpee, various quotes from Lou Holtz, 17 reps of this and 20 reps of that…..I’ll leave that to less informed amongst us (ahem SACs).  NAW. 

The Meatheads celebrate St. Patrick by gleaning from the life work of an Italian mathematician.  Fibonacci or AKA Leonardo de Pisa. Makes sense.  I’m Italian anyway.  Our food is better.  Wine superior.  But the Irish got us on whiskey and stout departments, I must admit.   Murphy’s Irish Stout is a fav of mine.   So it’s a tie.


  • SSH
  • LSS
  • Prayer Squat (lots of old man grunts on this one),
  • Arm circles
  • Merkins.

The Thang:


6 X 10 double swings with heavy bells  

During these sets the sweet young fellas from Anvil attempted a “run-by” but our swinging metal kept them at bay.  Uncle Leo almost pulled a Hoover and took one out…..

Fibonacci Complex 

This is where we honored the life work of Leonardo de Pisa aka Fibonacci.  He discovered a numerical pattern in nature:  0,1,1,2,3,5,8,13,21,35…..  This appears in pine cones, flower petals, sea shells, human faces, galaxies, and apparently rabbit copulation (TWSS).    Here is a word problem that ole’ Fibbi wrote in the 1240’s AD:

“A certain man put a pair of rabbits in a place surrounded by a wall. How many pairs of rabbits can be produced from that pair in a year if it is supposed that every month each pair begets a new pair from which the second month on becomes productive?” (Liber abbaci, pp. 283-284)

It was from this that the ole’ Fibbster developed his numerical pattern. Either this man loved math, rabbits, or both.  

Anyway here is what we did in March 2021

  • 1 Double clean, 1 double mil. press, 1 double front squat
  • 1 DCL, 1 DMP, 1 DFS
  • 2 DCL, 2 DMP, 2 DFS
  • 3 DCL, 3 DMP, 3 DFS
  • 5 DCL, 5 DMP, 5 DFS
  • 8 DCL, 8 DMP, 8 DFS

At this point Lois and Hightide were cursing me in Italian….reminded me of my childhood when I would work summers with my grandfather.  Every Saturday morning as a wee lad I would help my aged grandfather deliver spring water in Washington, DC.  He would cuss all the other DC drivers out in Italian, English, and Italianglish as we drove on East Capital Street and Constitution Avenue.   With the backdrop of the Capital, RFK Stadium, Orange Metro Line, and the Kennedy Center I learned new ways to curse.  Pop pop would do this all while a cigarette ashes precariously hung from his mouth.  AYE the 80’s….Washington had a good football team, secondhand smoke for all, lifting heavy bottles, and learning new cuss words.

All this to say some PAX were cussing me….softly and gently though as the complex literally added up the pain!

I was going to call a 13 rep sequence but remember seeing on slack Mighty Mite hulk out on poor ole Midriff….so I decided to go back down the Fibonacci ladder.   #safetythird as Mike Rowe says.

  • 5 DCL, 5 DMP, 5 DFS
  • 3 DCL, 3 DMP, 3 DFS
  • 2 DCL, 2 DMP, 2 DFS
  • 1 DCL, 1 DMP, 1 DFS
  • 1 DCL, 1 DMP, 1 DFS

Easy Strength – AKA Dan John portion of the workout

  • Deadlifts 2 X 10
  • Merkins 2 X 20 on bells
  • Lawn Mowers 2 X 8 (each arm)
  • Snatches 2 X5 (each arm)


  • HBH 1 min
  • Plank 1.5 min



Great work by all the PAX today.  Great seeing Tweetsie post for a second week.  I think he EH’d Lois!  Great to meet you!  I EH’d Fullhouse from #Thrive yesterday.  All 3 of the newer PAX caught on fast to the double KB style work and embraced the suck!  Look at Meathead getting PAX to try out the 0.0 world!  We’s growing like Waxhaw!  Mighty Might was quietly swinging half a car, per usual.  Uncle Leo was quiet today, I must of kept my counts mostly correct.  Winning!  Thanks High Tide for sharing all the bells with the new-to-KB PAX and demonstrating some of exercises.


  • Something about a mile and suds at South Charlotte…..must be a car wash or something.  All I know is that you can’t bring seltzer or malt.  So bring suds?  Ask Hoover. 
  • Strength Challenge coming in May – All can join it.  Pre-blast to arrive by stork or slack soon.


Unplugged out!



The bible says what?

6 PAX beat down the fartsack and posted on balmy 68 deg Monday morn for the latest episode of #boondocks, Porter Ridges #1 rated Monday AO.  YHC arrived to PRHS at 510 to awkwardly warm up with Broga and Bells (it’s a thing!).  Off in yonder parking lot, mixed in with the driver-ed cars, was a ‘werkin’ man’s truck…..could it be an Espresso post?  Well, I got to broga-ing and swinging.  Slidah shows up in houses shoes which I guess is now a thing too!  520 Espresso arrives back from his pre-run….it’s true he’s back!  Rest of the PAX roll in, Glass Joe screeching in on two wheels per usual.


Lil mosey around the parking lot.  That’s enough running.



Merkins – IC

Mountain Climber IC

Arm Circles – IC (weird)

The Thang – 

Mosey to  Sidewalk Lights 

  1. Bear Craw 1 light 25 LBCs, Lunge 1 light, 25 LBC – Go until ya run out of lights.  Bonus: avoid the broken glass, in the dark!
  2. Go back, Crabwalk, LBC, Rev Lunge, etc….

Mosey to Tennis courts….opps courts lock……Audible Called….Dora(ish) TIME!

Partner up 100 Derkins, 150 Step ups, 150 Flutters.  Partner runs a lap around tennis court.

Mosey to Wall


  • Wall sits – 20-IC, then 30 -IC
  • BTW – 10 count
  • Wall sits – marches 20, 20
  • BTW – 10 count 


Dollies, Banana, Superman, Honeymooners whilst staring in Glass Joe’s eyes, Elbow Plank


Great work today by all the PAX.

  • Slidah worked hard today under a significant handicap.  Brotha posted in “Hey Dude” shoes, which YHC had never heard of….side effect of me being a #respect now.  As required in all pick ups in F3UCO, Slidah found some ratty work books in the truck bed to use…..git-r-dun.  This AO is called #Boondocks for a reason.
  • Change Order killed it per usual.  My mild run Q was easy on his foot STD.  Besides he does whatever exercises he wants anyway.
  • Shepherd pushed hard and made sure he did all the reps, despite with Glass Joe claims.  He was a fan of all the Bear Crawls especially the broken glass.
  • Espresso posted for the first time in awhile.  #kotter.  One of the hardest working guys I know.  He showed for a pre-run with Glass Joe, but was stiffed.  Poor guy…pick better friends.
  • Speaking of stiff, Glass Joe at some point decided to give the younger PAX some marriage advice.  He oft quoted from Song of Songs.  “Ya’ want to put your M in the mood say this to her”:*
      • Your teeth are like a flock of sheep coming up from the washing. Each has its twin, not one of them is missing (SOS 6:2).  

*Do so at your own risk and remember context is king.  Always think 2x before doing anything Glass Joes says.

Thanks for allowing Shepherd for allowing me to lead.

Unplugged out!


Funk and Fibonacci

The 46 degree temps lured 8 Meatheaded Pax out of their fartsacks to continued journey into the Kettlebell life.  Arriving at Calvary around 5:10 for awkward broga,  the wind greeted me with an evil howling laugh.  This wind would make the double KBs extra sucky today.


  • SSH IC
  • Arm Circles IC
  • Pryer Squat with a curl, repeat, repeat, repeat

The Thang

Double Swings  10 X 6  Work/Rest 20/40 10 min

Complex – Fibonacci Sequence  – AMRAP for 15 min

  • 1-Double Snatches, 
  • 2-Double Cleans, 
  • 3-Double Military Press 
  • 5-Double High Pull
  • 8-Double Rack Squats

Easy Strength  – Doubles

  • 2 X 10 Deadlifts
  • 2 X 5 See Saw Press
  • 2 X 5 Bent Over Rows
  • 2 X 5 Goblet Squat Press (1 bell)

Carries 1 min out and back



  • Plank 1 min
  • Hollowed Body Hold 1 min


Well the good news is that this workout sucked so much that most of the PAX forgot about the wind, especially when the double rack front squats arrived…..I HATE ME TOO!.  Great work by all the PAX today.  Thanks to Voodoo again bringing the speaker for my old school Funk playlist and your leadership!  Per usual, Ickey had a random musical fact about 80’s wrestlers covering a James Brown song.  His depth of musical trivia always entertains.  Soulglo while working hard tweaked his back.  Heal soon brotha.  War Eagle put in solid work while nicely reminding Soulglo of Alabama Football dominance, perhaps that’s what tweaked his back.  Frehleys per usual doing solid work whilst telling stories that shall not be repeated!  Uncle Leo, our meathead accountant, had to love the Fibonacci complex, what with all the counting and math and such.  High Tide thanks for the idea to do a Fibonacci workout….all good ideas are stolen.

Fibonacci was an Italian mathematician who discovered a common sequence that occurs in nature.  The pattern formed in pine cones,  flower petals, pineapple skin, seashells, and even galaxy spirals all follow this pattern.  Essentially:  1,2,3,5,8,13,21…. Add the previous number to obtain the next number.   Personally being Italian and a bit of at math geek, I love Fibonacci.  Creation has math and order built right in.

Teacher gonna teach.


  • Blood Drive.  Do it or Mighty Might will egg your house.
  • CSAUP opportunity at UNCC from our brothers in F3 MeCA.

Swinging into your 60’s

10 PAX overcame fartsackville on a balmy 42 deg Friday morn for the latest episode of #overdrive.  Our co-site Qs, Hairband and Lamont, needed an emergiQ.  Being a good looking, forever 49 yo, ultra-wise, and humble guy, YHC offered to modify his recent meathead weinke to fit in some running and hillwork.  I also promised no merkins or bomb jacks to lure out Shepherd.  The latter did not work.


Lil mosey around the parking lot and along the main road.  That’s enough running….what is this, a Glass Joe Q?

20 SSH – IC

10 Windmills (sorta) – IC

10 LSS – IC

Squat stretch L/R/C – OYO

10 Arm Circles (in memory of Woody) – IC

The Thang – YHC is a science teacher, so I do what most teacher’s do….rehash and reimagine a lesson plan/weinke from my Wed Meathead Q.

Set 1 – Alternating 10 1H swings with 10 rack walking lunges.   Flip flop right and left until you get to 50 swings and 50 racked walking lunges.

Set 2 – Alternating 10 cleans with 10 rack walking lunges.   Flip flop right and left until you get to 50 cleans and 50 racked walking lunges.

Set 3 – Swings and Squats

  • 20 swings
  • 10 racked squats – Left
  • 20 swings
  • 10 racked squats – Right
  • 10 swings
  • 10 Bull Dogs

Run a Hairband mile/Lamont Recovery Lap

Set 4 – Swings and Romanian Deadlifts

  • 20 swings
  • 10 1-leg RDL – Left
  • 20 swings
  • 10 1-leg RDL – Right
  • 10 swings
  • 10 KB LBCs

Run a Hairband mile/Lamont Recovery Lap

Set 5 – 7’s on the Hill with the KB

  • Carry bell to top of the hill.
  • Top Lawn mowers – count each hand.
  • Carry bell to bottom of hill.
  • Bottom Goblet Squat.

Run a Hairband mile/Lamont Recovery Lap





Great work today by all the PAX.  The the hill 7’s with the kettlebell was a crowd pleaser, especially at the end of the workout.  Carrying a bell for that long got old fast, but was worth it.  A few observations.

  • Lamont turned 60 today. Double respect indeed!  He sheepishly revealed it in the COT If this is 60 I cannot wait to be that age.  Lamont continually leads the pack in effort, speed, and form.  You are an inspiration!  I told you that already, but you probably did not have your hearing aids in.
  • Hairband was worried that the PAX that promised music were late and he would have to listen to my singing during the whole workout.  Also he did waiter’s carries on the 7s…..much respect….shoulders like boulders!
  • Pinto came in hot on two wheels 5 min late doing his best Bernake impression.  Solid work today!
  • Speaking of Bernake he was on site by 528…..a pre Christmas miracle!!
  • Midway (Pinto’s 2.0) saved the day by brining the speaker and playlist.  Hairband’s sphincter relaxed some, I’m told.  YHC got to work alongside Midway during the 7’s…..great effort!
  • Golddigger – We need to rename him Johnny Cash.  The man is in black always….quietly working hard!
  • Harambe – Out in front per usual with the 60 yo double respect Lamont.  Brother was doing work the day before a crazy spartan-style race.  Good luck!
  • Zebra – I am impressed how he has fought back from an ankle break.  Way to modify and workhard!
  • Counter Top – Great work today especially on the swings and lunges, that combo is tough on the carido.  Great work pushing through! Sorry no merkins today!  My next Q will make up for it.

Thanks for allowing  me to lead.

Unplugged out!


Squat or Lunge….What’s the Difference, Really?

7 PAX conquered the fartsack for a cold morning of 28 deg.  YHC arrived at Calvary at precisely 516 for the latest Q of Meathead.  Parking lot abandoned, was hoping for a few others to do awkward old man broga with me.  Alas it’s me, my dirty yoga mat, and my degenerative lumbar spine.  Cue Simon and Garfunkel “Hello Darkness My Ole Friend….”  Get out of the car, boy it’s cold….stretchy stretchy.  519  Uncle Leo arrives and now we have two dudes doing some stretching.   Now we’re cooking! My downward doggin’ and Uncle Leo with some magical Mark Spits stretches. Head lights of the Anvil Pax gather over yonder.  Rest of Meathead PAX arrive at near launch time.

PAX: Hoover, Ickey Shuffle, Mighty Might, Sloglow, Uncle Leo, Unplugged, Voodoo



Windmill IC X 10

Squat Stretch – Left, Right, Center – Repeato

Baby and Poppa Arm circles IC X 10 each

Thang: Goal 250 swings with some unilateral work to test our balance and build awesome obliques.

Round 1:

  • 20 swings
  • 10 rack squats – Left
  • 20 KB merkins
  • Rest-ish
  • 15 swings
  • 10 1-leg RDL – Left
  • 10 KB LBCs
  • Rest -ish
  • 15  swings
  • 10 clean and press – Left
  • 10 Bull Dogs/Louganis
  • Rest-ish

Round 2 repeat on right side; Round 3 – repeat left side; Round 4 repeat right side.

Recover for real this time

Round 5 – Alternating 10 1H swings with 10 rack walking squats lunges

  • 10 swings – 10 rack walking lunges – left
  • 10 swings – 10 rack walking lunges – right
  • 10 swings – 10 rack walking lunges – left
  • 10 swings – 10 rack walking lunges – right
  • 10 swings – 10 rack walking lunges – left


  • Plank 1 min
  • Hollow Body Hold



Boy was it cold today!  PAX put in tremendous work doing some different  exercises.  The rack squats and walking lunges were a crowd pleaser.  I added some unilateral training to work on balance under load and get the core working for longer.  Time under tension.  The cold induced my asthma which is usually a sign that either the workout is beasty or it’s cold as a steel jockstrap.  I think both, particularly the latter.

It was great to have Hoover back out after his families COVID encounter.  All immediate family are negative so he’s back at it.  He was dressed in all black.  Some PAX (Ickey?) commented that he looked like every Disney movie burglar.   YHC was a bit O2 dep and asthma’y this morning so he miscalled a few of the exercises.  Much laughter and levity was had when I called for rack walking squats (meant lunges).  Hoover said I get to add that to the Lexicon.  Thanks Voodoo for the playlist assist.  One of these days I’ll have a weinke and a playlist and a speaker.

Thanks for letting me lead.

Unplugged Out!



One year later I’m no different but not the same. Huh?

Five Pax roused themselves for a balmy 49 deg Tuesday AM at #Thrive.  This was my one year F3versary with these dudes in F3 Union County.  More on that in the Moleskine

Hairband led a workout a year ago and almost killed the FNG-me, in a good way.  He broke out his new F3 Workout Deck and put on a beat down as each of the PAX randomly selected a card.  The only exercise I remember  was the excessive amount of bear crawls we completed in that workout.  Bear crawls aside, by the end of the workout I knew I found a group of guys to workout with and build friendships.

To honor day that we completed a workout using the same F3 Workout Deck.  Spoiler alert bear crawls were not drawn!


Disclaimer given and off we go for a short mosey.  Circle up

  • SSH 20 – IC
  • LSS 20 – IC
  • 3-2-1 Slow Merkins 15 – IC
  • MC 15 – IC
  • Arm circles – big and little 10 each – OYO
  • Potato Pickers 10 – IC

The Thang:

Each PAX selected a card from the Workout Deck.  We complete the exercise on the card.  Reps = vaule of card +10; face cards were 25 reps, Aces 100 reps.  Every 4 or 5 cards we ran an extended HB mile.

Here are the cards pulled, in mostly the correct order:

  • 19 Ranger Merkins
  • 18 Squat Thrusts
  • 100 Arm Circles
  • 25 Freddie Mercury
  • 60 second Elbow Plank

Run long(ish) HB mile.

  • 25 Burpees (no surprise that Shepherd pulled this card…)
  • 25 Diamond Merkins (a Glass Joe fav)
  • 90 High Plank (YHC’s for real fav)
  • 13 Wojo Squats
  • 20 Rosalita

Run long(ish) HB mile.

  • 25 Plank Jacks
  • 25 Mtn Climbers
  • 18 Merkins
  • 13 High, Slow Flutter Kicks

Sprint 300 Meters (to the Dumpsters and back)

  • 17 Monkey Humpers
  • 12 Hand clap Merkins (again Glass Joe filled with joy)
  • 13 Church Norris Merkins none of the PAX knew what those were so we did Wide Merkins
  • 100 Flutter Kicks (count only right leg)

Run long(ish) HB mile.

  • 19 High Knees
  • 25 Monkey Humpers
  • 16 Jump Lunges
  • 18 Squats.

It’s 6:10 so….TIME!

5 minutes of Mary.



Keep Hairband’s daughter in prayer.


One year ago I was frustrated by my workout intensity.  Constant back injury kept me sidelined making maintaining endurance and fitness levels difficult.  I simply loved lifting weights and was a heavy barbell addict; me love some squats and deadlifts.   But my back issues prevented from being consistent.  I had the will but not the ability to keep in shape.  Also a year ago, I read a book called Digital Minimalism that changed the way I view my use of technology; hence my F3 name of Unplugged.  There was a section in that book about F3.  I checked out the website, found the closest workout and posted to Thrive.  Body weight workouts mixed in with some gear has kept me healthy and mostly injury free.  I appreciate the brotherhood of men to keep me going and to rise @430 am when the fartsack seems like a better choice.  It never is.  Workout in in 23 deg or rain is always better than sleeping.

Great work men. Appreciate the change to lead.

Unplugged out!


A little more than stretching happened

7 Pax and 1 pre-runner posted on a chilly Saturday AM for #Tipping Point in Monroe.  Although Glass Joe was concerned that we would do yoga and awkward looking back stretches the whole time, we got in plenty of upper and lower body work.  Even some running for an asthmatic Q.

7 AM start.  7:05 Bernanke, keeping BOA hours, decides to post. A 5 burpee penalty for him.  PAX enjoyed his pain.

COP  and DSCC-mostly given.



Potato pickers X IC

3-2-1 down Merkin X IC

Mtn climbers X IC

Arm circles large and small OYO

Michael Phelps OYO


1) Mosey to Bridge – Pick a rock and partner up.

  • Push press Squat (partner runs top of road)
  • Overhead lunge walk (partner runs top of road)
  • Overhead squat (partner runs top of road)


2) Rocks in circle – My 2.0, Quidditch, q-jacked and ran this exercise.   He did a great job!   Circle up, complete called exercise, move left until done.  Much mumble chatter concerning the differing size and weights of rocks.  Bernanke’s rock almost crushed Glass Joe head alas he survived.  Maybe next time Bernanke. 

  • 10 curls
  • 10 push press 
  • 10 triceps
  • 15 curls
  • 15 push press 
  • 15 triceps
  • 20 curls
  • 20 push press 
  • 20 triceps

3) Lt. Dan –  Lunge/Squat 1:2, 2:4,….. until 5:20.  Opps need more time and length until we get to next station.  So reverse Lt Dan 4:16, 3:12,….  It was a very popular choice on YHC’s part.  😉

4) People’s Chair – Balls to Wall. – Mosey to bathroom building for a little Peoples Chair and Balls to Wall.  Smokey led the first count down for B2W. Apparently, Vols can’t count without having to pause, think, pause again…   If only he were a ‘Bama grad like YHC.   Subsequent rounds Smokey was forbidden to count down.

  • PC 20 -CC/B2W 10 sec
  • PC 30 -CC/B2W,15 sec
  • PC 40 -CC/B2W, 20 sec

5) Mosley to shelter for 3 Dimes and 1 Nickel.

  • Step ups X 10 (count right leg)
  • Derkins X 10
  • Dips X 10
  • Jump ups X 5


6) Mosey to playground and partner up 

  • Elbow Plank/partner Runs Hotdog Hill….flap jack
  • LBC/Run
  • Merkins/Run
  • Side Plank/Run

7) Mary/360 Plank-Merkins



Prayers requested Hairband’s daughter.


It is always fun to lead tipping point.  A great AO with lots of exercise options.  PAX worked hard and pressed themselves.  Jud’s after is always a second F treat!

“Shh. Do you hear that? It’s the WIND of change.”

Nine PAX stumbled their way to Overdrive for the weekly kettlebell beating.  YHC upon arriving assessed the windy conditions and decided to huddle the PAX under the covered picnic area.  What a guy I am!  Hairband arrived early to get in a little Dora backpack time while YHC warmed up with yoga stretches for his broken back.  5:28 Bernanke rolls in on two wheels, per usual.  Shepherd eventually showed up after slaying some Philistines with the jawbone of a Glass Joe.

We have a Kotter – Playoff.  

A moderately executed DCCS and we’re off for a long(ish) mosey around the parking lot.  Circle up by the under the picnic area.


  • 10 baby arm cirles OYO – front and back
  • 10 big boy arm cirles OYO – front and back
  • 10 Michael Phelps – OYO
  • 30 second deep squat stretch.

The Thang: 4  X 10 X 1 HB mile

PAX completed 4 rounds: 10 reps of the called exercises for 5 minutes.  Repeat exercises in the round until the 5 mins are up.  Focus was on form (ahem Glass Joe) and not necessarily speed (ahem Shepherd).

Round 1: 

  1. Clean and Press – R
  2. Plank Jacks
  3. KB Merkin -R
  4. Snatch –  R
  5. No Merkin Burpee
  6.  Run a Hairband mile

Round 2:

  1. Clean & press – L
  2. LBC
  3. KB Merkin – L
  4. Snatch – L
  5. Burpee
  6. Run a Hairband Mile

Round 3:

  1. Goblet Squat and press
  2. Side Plank Point – R
  3. Diamond Merkin off KB
  4. Side Plank Point – L
  5. Burpee w/4 mountain climbers
  6. Run a Hairband Mile

Round 4:

  1. Lunge with curl (10 lunges off ground….for Hairband’s benefit)
  2. Halo R
  3. Perfect Merkin
  4. Halo L
  5. Burpee w/ plank jack
  6. Run a Hairband Mile

Round 5: (Ran out of time for this round, posted here for posterity)

  1. Shoulder press – R
  2. RDL – R
  3. Hand Release Merk
  4. RDL – L
  5. Run a Burpee off wall

After four rounds, ran short on time so did 1 minute waiter carries, each arm.  Many jokes were made about keeping the body erect and tight for whole minute.


  • 1 minute elbow plank
  • 1 minute glute bridge
  • 2 min of 6 inches leg lifts.


The PAX did a great job working through some full body movements.  The hairband miles in the wind were a bit of a beast but all got through it with guts and grit.  Thanks for the opportunity to lead and workout.

  • Great to see Glass Joe doing some full reps.  I know it’s a good work out when GJ is winded enough cut down a little on the mumble chatter.
  • Lamont is an 19 year old young buck in a 59 year old’s body.  Brotha killed the workout.  I wanna be you when I grow up.
  • I could hear Shepherd “singing in the spirit” with all the burpees we did.
  • Bernanke is still at the AO looking for a right-handed kettlebell and I think his head exploded with all the rep counting.
  • Gypsy is turning into a metal head with all the KB workouts.  Great job modifying the runs and keeping the heart rate up.  Great form suggestion on the perfect merkin….keep wrist at 45 degrees, elbows in.  Ouch!
  • Hairband was a bit sour that I had no music.  An oversight I hope to fix for next time HB!  Thanks for letting me Q, albeit a week later.
  • Edison as always is silently getting work done and setting a great pace to follow!
  • Playoff great to meet you and glad you’re back.  Good work completing the workout.  Keep coming.


  • Prayers requested for Madison’s daughter.
  • Gypsy starting a beginners runner group for folks doing first 5K.  Passed the word to family and friends if interested.
  • Potential F2 & F3 opportunity to deliver groceries to needy families via Common Heart. More details to come.