Author Archive Voodoo

Getting Unskinny at Meathead

8 pax showed up at Calvary this morning at 0530 or earlier. Unfortunately, one of them was not Frehley’s Comet, who had agreed/been voluntold to Q. He even confirmed with me that I meant this week, not next. Considering his advanced age and his Qs on Friday and Tuesday, I assumed he fell asleep in his ice bath the night before and thought about calling paramedics to his house, but I have no idea where he lives, so we decided to proceed with the workout instead. The pax were properly disclaimed with an ironclad warning not to do anything stupid and then we got started.

Warm up:

  • SSH x 20 IC
  • Windmills x 10 IC
  • Prying squat x 2

Main Thang:

  • Neupert: 6 double swings EMOM x 10
  • Complex: 3 swings, 2 cleans, 1 thruster L+R EMOM x 5
  • Easy Strength: 3 sets of 5 single leg deadlifts, floor presses, upright rows, and double high pulls
  • Snatches: 5:00 of snatches EMOM: 6 per side, 7 per side, 8 per side, 9 per side, 10 per side
  • Carries: Cook Drill (overhead as far as you can, then rack, then suitcase) L+R with 1:00 rest in between
  • Mary: :45 each of elbow plank, hollow body hold, and glute bridge

Done. Thanks for the takeout in COT, Urlacher


  • The Functional Strength Challenge is May 22nd at 0700 at Olde Providence Elementary. If you’re posting at the kettlebell workouts regularly, you need to be there. Get signed up here. I took the liberty of signing up a few pax this morning that weren’t on there but should have been.
  • Happy Hours start again next Wednesday at 5:30 at Seaboard in Matthews. See Hoover’s pre-blast here. The location of happy hour will move around, so keep an eye out for communication from the ent on Slack and the website.
  • The August GrowRuck in Metro is filling up, so get signed up if interested. It’s a mix of team-building, leadership training, and personal accomplishment and is highly recommended. If you want more information or want to get trained up, reach out to Cheese Curd, Wild Turkey, Geraldo, or Hoover.


  • Frehley’s texted me while I was driving home this morning to apologize for oversleeping. I told him we’d all been there and offered to let him make it up to the pax in a couple of weeks. He can’t have next week because Uncle Leo agreed to Q this morning!
  • In honor of Frehley’s and to rub in that feeling of FOMO, I was able to find a This is Poison playlist on Spotify. It was surprising in a couple of ways: (i) the number of covers (even Ickey thought they had at least 12 minutes of original material) and (ii) the length of the playlist (over 3 hours!). Unfortunately, we had to cut it off at 45 minutes, but it’s good to know we could listen to Poison for a full week of workouts if we wanted to, which we don’t.
  • Urlacher finally got his matching bell for doubles. Unfortunately for him, it’s a 28kg/62# bell, which can be challenging for some exercises. But I respect his moxie for going big!
  • The Worm will be Qing at Swole next week. Come on out and support his VQ at the site!

Running for Tartarus

7 pax showed up at the Arboretum for another episode of Fast Twitch. I spent the previous night trying to plan a route that would include the hill on Providence, Windbluff, the Coburn half-pipe, and allow for pax to cut it off at a couple of points if they needed to get back to the start by 6:15. I’m not patient enough or good enough at route planning to make that happen, so I decided to do the Mermaid Challenge.

For those not familiar (sorry, Airwolf), the Mermaid Challenge was introduced when Fast Twitch met down 51 at South Charlotte Middle School. It involves running down 51 to Charlotte Catholic High School, running to the top of the parking deck (affectionately known as Tartarus), and running back. Complete that in 1 hour and you’ve completed the Mermaid Challenge.

I had attempted the challenge once or twice before from SCMS and I don’t think I ever got past Carmel Road. It would be more challenging from the Arboretum, but we decided to give it a shot. Run down 51 for 30 minutes, then turn around and run back. No one made it to the top of Tartarus, but a couple made it to the entrance of CCHS, which is about 3.86 miles one way.

Everyone worked hard out there and put in a solid hour of running. Everyone except Alf, who didn’t want to test his unblemished record of sphincter integrity and pulled up a little shart short.


  • Turkey Leg and Purple Haze will be co-Qing Fast Twitch next week to celebrate its 8th anniversary. Let’s get a big crowd with lots of mumblechatter for what is sure to be a smokefest.
  • This may be the wrong audience, but the Functional Strength Challenge will be held on May 22nd at 0700 at Olde Providence Elementary. Check Slack for the pre-blast from High Tide.
  • Cheese Curd is collecting used shoes for men, women, and children. Bring them to an AO or drop them by his house.
  • GrowRuck is coming to Metro in August. Get signed up if interested because the event is capped. It’s a mix of a GoRuck event and leadership training by the F3 hot shots.


  • I’m not sure it’s possible to make it to the top of the deck from the Arboretum, but we gave it our all. Thanks for coming out and following my lead. Everyone got 5-8 miles in during the course of the workout.

Code Brown

I pulled into Calvary at about 6:59 on Saturday and found 3 pax waiting for me. Ickey and Frehley’s were out of their cars and ready to rock. Hoover was busy strapping on his boot. We got our gear ready and Hoover unloaded his cooler, which doubles as a seat.

After a brief disclaimer (only veterans in attendance), we got warmed up with the usual SSH, IW, Windmill combo. We mixed in a prying squat and maybe some swings, too. Then, we got down to business.

  • Neupert: 10 sets of 6 double swings
  • Complex: Elevens with 10 merkins/1 snatch per side, 9 merkins/2 snatches per side, 8 merkins/3 snatches per side, all the way to 1 merkin/10 snatches per side. At some point during this set, Ickey proclaimed that he was bailing as he had an emergent problem to deal with. We offered up multiple options: the hot box, the church (people were going in and out), the bushes (questionable considering the daylight and aforementioned visitors), but he had made up his mind and had no time to equivocate.
  • Easy strength: 3 sets of 5 double deadlifts, 3 sets of 5 double military presses, 3 sets of 5 lawnmower rows, 3 sets of 5 double cleans.
  • Static holds: Since Hoover can’t walk, we decided to do some static holds instead: 3 sets of: :20 double overhead hold/:20 double racked hold/:20 rest.
  • Mary: 1:00 each of elbow plank, hollow body hold, and glute bridge.

Done. Since Hoover had the cooler, the RockZero pax and Cheese Curd joined us for COT.


  • The Functional Strength Challenge is at 0700 on 5/22 at Olde Providence Elementary. Join us for a little friendly competition. Deadlifts, pull-ups, and snatches.
  • F3 Metro is hosting a Grow Ruck in August. See Slack for the pre-blast and more details. The event is capped, so if you want to attend, get signed up. There will be pax from Area 51 training for the event – connect with Cheese Curd and/or Wild Turkey for more info.
  • Happy Hours are back! See Hoover’s excellent pre-blast for details. The first event will be 5/19 at Seaboard in Matthews. We hope those who are comfortable will come out and join us for a beer or two.


  • Thanks to the pax for coming out and putting in some hard work. The double swings are tough due to the number of sets with heavy weights. The Elevens were way worse than I was expecting – I’m not sure about others. They’re supposed to be double snatches, but we did singles and just did them per side. I’m honestly not sure which is worse.
  • Ickey started complaining about his bowel issues during the prying squats in warm up, so we knew there was the potential for an issue during a 1-hour workout. Sure enough, he was sporadically “resting” during the complex and ended up making a jailbreak home. I saw him at Swole this morning and he made no mention of any disasters, so it seems like he made it.
  • Hoover continues to post, even with his boot. The dude’s a machine and led a killer workout at Swole this morning. I think he’s getting a little too comfortable with the format when he comes up with worse complexes than what’s in the spreadsheet.
  • For once, Frehley’s was not the reason for the poop jokes. As far as I can tell, he even kept the flatulence in check on Saturday. He’s going to be leading the workout on Wednesday, so be prepared for some hair band music.



Poison sucks

10 pax circled up at Calvary at 0700 this morning for some kettlebells and some tunes. After a brief disclaimer, we got down to business.


  • SSH x 20 IC
  • Swings x 10
  • IW x 10 IC
  • Swings x 10
  • Windmill/Sharon Towers x 10 IC
  • Swings x 10
  • Arm circles forward x 5 IC / backward x 5 IC
  • Swings x 10

Main Thang:

  • Neupert: 10 sets of 3 double cleans and presses EMOM
  • Complex: Swing x 5, Clean x 5, Snatch x 5, Push press x 5, Reverse Lunge x 5 (L, R, L, R). Rest between sets.
  • Easy Strength: 3 sets of 5 double deadlifts, 3 sets of 10 merkins, 3 sets of 10 lawnmower rows per side, can’t remember the last thing we did…
  • Farmer carries x 1:00 on/1:00 off x 2. Racked carries x 1:00 L/1:00 R.


  • Hard style elbow plank x 1:00
  • Hollow body hold x 1:00
  • Glute bridge x 1:00


  • Mark your calendars for the Functional Strength Challenge on 5/22 at Olde Providence Elementary at 0700.
  • Metro is hosting a Grow Ruck in August. Spots are filling up fast, so get signed up soon. For details, reach out to Cheese Curd, the King of SACS.


  • We had a solid crew of 10 vets out at Meathead this morning. Thanks to the pax for posting and for following my lead on the workout.
  • My eclectic playlist was a big hit this morning and led to some interesting conversations about musical tastes that almost led to a brawl between the hair band rockers (mostly Frehley’s and Ickey) vs. the grunge fans (me and Mighty Mite). I think we established a hierarchy of bands with Warrant and Poison at the bottom and Foo Fighters, Guns N Roses, and AC/DC at the top. Bullwinkle enjoyed his role as instigator.
  • Aside from his musical tastes and concert experiences that are a little too graphic to share on a family website, Frehley’s was also kind enough to share some pretty powerful flatulence this morning. I was downwind for the first blast and I swear I blacked out for a bit. During Mary, he took the “hollow body” command a little too literally and hollowed himself out further. Thankfully, I missed that batch, but I think Ickey had to bathe with bleach when he got home.
  • It’s late and I’ve got to post in the morning, so I’m going to log off now. Please sound off below with any more commentary.


Saturdays are for the Boys

3 pax showed up at Calvary at 0700 yesterday for the latest edition of Olympus. After missing last week due to family travel (but not sorry to miss 20 minutes of snatches…), I was excited to get back out for an hour of bells.  Mighty Mite and High Tide joined me on a cool morning.


SSH x 20 IC

10 2-handed swings

Windmills x 10 IC

10 2-handed swings

2 prying squats IC

10 2-handed swings

Main Thang:

Neupert: 10 sets of 2 double clean and press EMOM

Complex: Merkin on the bells, snatch L, merkin on the bells, snatch R. That’s 1 rep. Do 10 sets of 5 reps. Rest between sets.

Easy strength:

  • 4 sets of 5 double deadlifts
  • 4 sets of 3 renegade rows per side
  • 4 sets of 5 floor presses

Carry and Mary: farmer carry out, elbow plank, farmer carry back, elbow plank. Hollow body hold for 1:00, then glute bridge for 1:00.

COT with the RockZero pax. Thanks to Runstopper for taking us out.


  • Functional Strength Challenge will be at 0700 at Old Providence Elementary on 5/22.
  • Stone Chicken is next Saturday.
  • Waxhaw Trail Fest (WTF) is in 2 weeks.


  • A small veteran crew for Olympus this week. It’s always good to have more pax, but the smaller crew makes for some good conversations. Thanks to Mighty Mite and High Tide for coming out this morning.

If you can’t do it, don’t Q it

5 pax showed up at Calvary in various states of cold weather gear for what is hopefully the last cold morning for several months. Bells were unloaded and distributed, tunes were loaded up on Spotify, and a disclaimer was given.


  • Racked carry L
  • Prying squat
  • Racked carry R
  • Prying squat
  • 1-handed swing L x 10
  • Windmill x 10 IC
  • 1-handed swing R x 10

Main event:

  • Neupert: 9 sets of 3 DCL/DMP EMOM
  • Easy Strength: 3 double deadlifts (heavy), 3 renegade rows (per side), 10 explosive merkins x 3 sets
  • Viking Warrior Snatch Complex: 5-7 snatches at the top of the minute (:15 to complete), :15 rest, 5-7 snatches at the bottom of the minute (:15 to complete), :15 rest – for 15 minutes. Lighter weights target higher reps and heavier weights target lower reps. The goal is to complete 150-210 snatches in 15:00.
  • Goshawk: 8 goblet/teabag squats, suitcase carry 20 meters. Repeato for 8 rounds.
  • Holds: :20 double overhead holds, :20 double racked holds, :20 rest. Repeato for 3 rounds.
  • Mary: elbow plank, hollow body hold, glute bridge for 1:00 each.

COT – thanks to Cottonmouth for the takeout.


  • Please check Slack and the F3 South Charlotte website for upcoming CSAUPs – there are a ton of them. We’ve got trail runs, mountain runs, road runs, strength challenges, rut breakers, GORUCK events. There really is something for everyone out there. Pick an event (or a few), set a goal, and challenge yourself. It’s a great way to get out there and meet people from different regions too.
  • Backblasts are back! If you Q, it’s your responsibility to post one, so do it! If the workout Q doesn’t post one, it’s up to the site Q to post one. Embellishments are allowed, even recommended.


  • Thanks to the pax for getting out there on a cold morning and following my lead. I don’t know about the rest of the pax, but I woke up tired and not really feeling it. If I were working out alone, I would have rolled over and gone back to bed. Knowing I had other pax relying on me to show up and Q got me moving and once the workout started, I forgot all about how tired I was (until the snatches). I’ve never regretted posting, but I usually regret not posting. Keep that in mind the next time you think about snoozing through a workout.
  • High Tide had offered to Q this morning, but had to bail due to a severe back spasm on a run yesterday. He offered to share the weinke with me to save me the prep time, which I appreciate. What I didn’t appreciate was him programming the 2 worst complexes out there for a workout he wasn’t going to make. The Viking Warrior snatch program is supposed to be 40:00 of snatches, but we scaled it back to only 15:00. It gets your heart rate up and keeps it there with just enough rest to catch your breath before you’re going again. The Goshawk doesn’t seem that bad until you start doing it and you don’t get to put the bell down the whole time. It’s a lot of squats and a lot of tension for a long period of time. All in all, a tough workout that High Tide developed and then missed. Feel better soon!
  • I hadn’t seen Victoria in a while, so it was good to have him back out. He picked a tough first workout to attend and did a great job on it. I hope to see him back out there soon.
  • While we were warming up, Cottonmouth mentioned to Victoria how Stone Cold put together a solid beatdown at Skunkworks a couple of weeks ago with “more reps, since we do lower rep workouts at Swole/Meathead/Olympus.” I think he retracted that statement during the snatches.
  • Sound off in the comments with anything I missed. Have a happy Easter!


It writes the backblast or it gets the hose

Ghost written by Voodoo on behalf of Frehley’s Comet, who is too old to figure out WordPress.

9 pax rolled into Calvary for our weekly dose of Wednesday metal. With Frehley’s on Q, a few things are guaranteed: (i) oldies on the boom box, (ii) inappropriate mumblechatter, and (iii) appropriate flatulence.


  • SSH x 10 IC
  • IW x 10 IC
  • Prying squat x 1

Main Event:

  • Neupert: 10 sets of 6 double swings
  • Complex: Voodoo complex (1 swing, 1 high pull, 1 snatch, 1 clean, 1 squat, 1 press L, then R) for 5 rounds
  • Easy strength: 5 sets of declining reps 8/7/6/5/4 of lawnmowers L/R, single leg deadlifts L/R, upright rows, merkins, double deadlifts.
  • Mary: elbow plank x ~1:30 while we waited for Frehley’s to start his timer.

Time. COT

Announcements (stolen from Hoover’s excellent SACS backblast):

  • Stoned-chicken SOB CSAUP
  • If you didn’t get the newsletter on Thursday, use the FNG link to re-enter it.
  • WTF, it’s a CSAUP not just another acronym
  • Functional Strength Challenge, pick things up, put them down
  • Rutbreaker, get out there and break a rut or 3
  • 20 mile ruck with Purple Haze, beer and BBQ after


  • Thanks to Frehley’s for taking the lead on Wednesday. He delivered a solid beatdown as usual. Great variety on the tunes as well, which is always a subject of conversation.
  • Welcome to site and kettlebell FNG Logjam! He moved up to the doubles during his first workout and has even ordered some bells of his own. It sounds like he’s hooked!
  • All of the bell workouts are looking for Qs, so raise your hand or we’ll just start putting people’s names on the list. When you Q, please write a backblast. If you don’t write a backblast, how will we know there was a workout???

Better than a Burpee

I came in on two wheels this morning (forgot to load the car last night) and found 5 pax ready to kick Monday in the teeth at Swole. After unloading my bells and issuing a quick disclaimer to the veteran pax present, we got moving.

Warm up:

  • SSH x 20 IC
  • Windmill x 10 IC
  • Prying squat x 2 IC

Main Event:

  • Neupert: 10 sets of 2 DCL and DMP every :45 seconds
  • Complex: merkin, snatch L (weak side), merkin, snatch R (strong side) x 5. Repeato for 5 total sets. ~:30 of rest between sets.
  • Easy Strength: 2 sets of 5 single-leg deadlifts (per leg), 2 sets of 20 merkins, 2 sets of 10 supine rows on the railings, 2 sets of 10 snatches (per side).
  • Carries: farmer out/back, then waiter out/back, switching arms. Walked to the far curb.
  • Mary: plank, hollow body hold, glute bridge. 1:00 each


  • The Functional Strength Challenge will be 5/22 at Old Providence Elementary. This is open to all pax and is focused on 3 exercises: the deadlift, pull-up, and snatch. There will be different categories for different experience levels (Meathead, Respect, Pax). Check out High Tide’s pre-blast.
  • The Rut-Breaker Challenge will start in May. It’s meant to get you out of your comfort zone (or rut) and get you posting at new AOs and new regions. There will also be a monthly CSAUP and rewards for EHing new pax. Check out Flipper’s ever-evolving pre-blast on the inter webs.
  • Speaking of CSAUPs, the Stone Chicken is being offered by the SOB pax on 4/24. Run from Da Vinci to Stonehenge, where you will complete 30 minutes of the workout, then run back to Da Vinci for another 30 minutes of boot camp. The running between sites should be ~9 miles, with routes mapped out by our region’s Magellan, a/k/a Tuck.
  • One more CSAUP is being offered – the South Mountain Run on 4/17. Check out Midriff’s pre-blast for more details.


  • The merkin/snatch complex reminded a lot of the pax of a burpee (without the embarrassing flying squirrel part). Even thought they were rough, we all agreed we’d rather do them than burpees.
  • #cobains to the pax for the excessive merkins and snatches. I made a last minute change to the weinke and we ended up a little heavy on those exercises. Unfortunately, my options were limited due to leg soreness from Saturday’s workout and the need to be able to walk later today.
  • 50% respects at this morning’s workout, which is pretty standard for the kettlebell workouts. All were putting in hard work and keeping the mumblechatter moving.
  • Wild Turkey has been posting at Swole and SACS regularly since we launched the first program last January and is definitely getting stronger. I’m pretty sure he lifts the sofa off the ground with one hand to vacuum under it, just like Magda on speed. #somethingaboutmary
  • Mighty Mite kept his distance, probably because he’s aware of Frehley’s flatulence. I hope that man can get vaccinated soon because I can’t tell if he’s even working hard when he’s that far away…
  • Uncle Leo has the best Mary game in town. I almost farmed it out to him today since my Mary isn’t very creative. He better be ready because I’m going to call on him the next time I’m Qing. During the hollow body hold, he did the canoe while I did the boat and I don’t think he was shaking as much as I was.
  • It’s been good to have Cottonmouth join us for the last month or so. He says his knees are jacked up, but I haven’t seen an impact on his performance at any of the workouts. I think he even did all those squats on Saturday.
  • Frehley’s is clearly making gainz because he’s in the market for a pair of 24kg bells. For now, he’ll have to settle for my loaners. Happy to share!
  • Thanks to the pax for coming out and following my lead this morning. That makes three bell workout Qs in a row for me. It’s always a pleasure to lead such fine men with a shared love of bells. With the weather getting warmer and people putting their marathons behind them, hopefully we’ll see more pax out at the gear workouts.

We usually start easy

I returned from my 3 mile pre-run with Joker, who peeled out to go to SCMS to train for the next Beer Mile, and found Cottonmouth and High Tide unloading bells. As I got my gear unloaded, Butterfinger joined us, making good on his Slack promise from the night before. After loaning him a few bells and giving him a bit of a disclaimer, we got started on the warm up.

  • SSH x 20 IC
  • IW x 15 IC
  • Prying Squats x 2

On to the Neupert part of the workout: 10 sets of 6 double swings on ~:45 intervals

It had been a little while since we attempted the Eagle/Goshawk, so we I decided to do that. Both complexes consist of 8 squats followed by a 20 meter farmer/suitcase walk repeated 8 times without putting the bells down. The Eagle requires doubles and the Goshawk singles. We mixed it up and some pax used singles and some doubles. In an effort to actually complete the Eagle, I elected for the double 16s. It worked a lot better than the 24s, but was still extremely difficult. I think everyone got through all 8 rounds without putting the bells down. This was surprisingly hard on the grip and traps (at least for Cottonmouth and me).

Next, we moved on to Easy Strength:

  • Deadlifts – 2 sets of 5 reps (heavy)
  • Bottoms up presses – 2 sets of 5 reps (we hadn’t done any bottoms up work in a while, so it was good to try these with some lighter weights)
  • Upright row – 2 sets of 5 reps
  • 5 sets of 10 snatches L/R with :45/:40/:35/:30 seconds rest between sets

Lay on the ground to catch our breaths and then we moved on to some carries:

  • Racked carry x 1:00 out (1:00 recovery)
  • Farmer carry x 1:00 back (1:00 recovery)
  • Waiter carry (weak side) x 1:00 out (1:00 recovery)
  • Waiter carry (strong side) x 1:00 back (1:00 recovery)
  • Bottoms up (weak side) x 1:00 out (1:00 recovery)
  • Bottoms up (strong side) x 1:00 back (1:00 recovery)

Time for Mary:

  • Hardstyle elbow plank x :40, :20 rest
  • Hollow body hold x :40, :20 rest

COT with the RockZero pax – thanks to Flipper for the takeout


  • Functional Strength Challenge (FSC) – Max pull-ups, max deadlift, max snatches in 5:00. Different classes for different experience levels. May 22 at Old Providence Elementary. Check out High Tide’s pre-blast here.
  • The FSC is part of the broader Rut-breaker Challenge that Flipper is pulling together that starts in May. There will be a series of monthly CSAUPs and a competition to EH FNGs and post at different regions/workouts. Check it out and get out of your rut!


  • Butterfinger mentioned an interest in Olympus last night on Slack and War Eagle tagged me in his response. It was great to have him join us today. He’s new to bells, but did great and was picking up the exercises like a pro. I look forward to seeing him come back out to the gear workouts.
  • Cottonmouth has become a regular over the last few weeks as he works his way back from his knee injuries. He was killing it out there and I believe he did all 64 of his squats during the Eagle.
  • High Tide brought more bells than me and was rarin’ to go when I got back from my pre-run. He was killing it on the double swings and you know he loved all the carries.
  • Frehley’s Comet rolled in just in time for the Goshawk. He had already gotten smoked at Wild Turkey’s Stonehenge workout, but you wouldn’t have known it from the way he crushed the workout. It was great to have him out there this morning.
  • The backblast title is a direct quote of what Cottonmouth told Butterfinger toward the beginning of the workout. I don’t consider 60 double swings easy, but you do you, Cottonmouth.
  • I’m Qing Swole on Monday to complete my bell Q trifecta. I hope to see you out there!

Back at it

10 pax arranged themselves in a sort of oval-like shape this morning as we prepared for this week’s rendition of Meathead. After a proper disclaimer, we got down to business.


  • SSH x 20 IC
  • 2-handed swings x 10
  • Merkins x 1o IC
  • 2-handed swings x 10
  • Prying/Praying squats x 2

Sufficiently warm and disclaimed, we moved into the Main Event:

Double clean and press – 8 sets of 3 reps

For the complex, I wanted to get some single bell work in, so we did the following:

  • 1-handed swing x 5
  • Clean x 5
  • Snatch x 5
  • Push press x 5
  • Reverse lunge x 5

Switch sides. Repeato for 3 total rounds per side. This looked easier on paper than it was in practice. Definitely a grip tester.

Next, we did a little Easy Strength:

  • Deadlifts – 2 sets of 5 reps
  • Floor press – 2 sets of 5 reps
  • Lawnmowers – 2 sets of 5 reps
  • Double cleans – 4 sets of 5 reps

Still a little time left, so we did a mini-Goshawk:

Goblet squat x 8, suitcase carry for ~:30. Repeat for 4 rounds.

We finished up with the usual Mary:

Elbow plank, hollow body hold, and glute bridge for 1:00 each.



  • Check Slack and the website for details on the Functional Strength Challenge that High Tide has put together. There are various classes for Respects, Meatheads, and Pax, so no need to feel intimidated. Strengths in some events will definitely incur trade offs in others. Like all CSAUPs, it’s an opportunity to get together and push ourselves to do more than we could do alone and maybe poke some fun at one another.
  • Please make an effort to put together backblast for your workouts! It’s a big part of keeping pax engaged and rewarding them for posting. They don’t have to be funny (see above), but get it down on the internet for posterity.


  • Mighty Mite was kind enough to offer to let me work in with him on the double 32s for the presses, but I had to decline. The 28s are giving me enough trouble, thank you very much. I’ll try a couple of rounds of the double swings with them first.
  • The Alabama boys were giddy about their team’s success in a sport other than football. As Unplugged put it, they are unfamiliar with the concept of outperforming in sports. Pretty soon, we’re going to have to put them in a separate parking lot for the workout so the rest of us don’t vomit everywhere.
  • Ickey Shuffle was so mad at me for missing his Q at Swole on Monday that he defected to Q Anvil this morning. That hurts. Speaking of Swole, I’ll be Qing there next week. Come on out for more presses, but totally different complexes. I’m thinking we should do a full Goshawk…
  • The playlist came up with some GNR tunes from Use Your Illusion this morning that I think everyone appreciated. That album was such a big deal when it came out, it deserves to be celebrated.
  • We had a strong group of Respects out there this morning (like we do every Wednesday), with High Tide, Uncle Leo, Unplugged, Cottonmouth, and The Worm bringing the heat. Strong work, gentlemen.