Author Archive Whitesnake

Drag Some Swag

10 souls eschewed the warm confines of their respective Sacks of Fart, braved the chilly gloom of South Charlotte, and became stronger men, both as a group and as individuals.


YHC promised a 0.0, and delivered, mostly.

Mosey to adjacent lot, circle up. Disclaimer was given, but was met with hungry stares. These men wanted pain. “Let’s get to work”, their silent, steely gazes commanded. Aye!


  • SSH x20
  • Merkin IC x15
  • IW x20
  • 5 burpees OYO

Enough of that. Mosey back to the rally point. There in the still of the gloom lay 10 Stations of Pain awaiting these Valiant Warriors from Charlotte’s Southland. 10 stations, 10 PAX. Perfect. Each man jumps on a station:

  • 50′ Fire Hose (Thanks, Hoff!): NOTE: This is the timer for the other exercises. Rest of PAX performs exercise at each station while one man drags the hose 40-ish yards out and back. When the hose returns, switch and move to the next station. Do not stop until we complete a round.
  • Kettlebells of varying degrees of manliness. Exercise varies by round (see below)
  • Cones marking the following exercises:
    • Low, Slow Squats
    • Bear Crawl – (reverse direction when hose reverses direction)
    • Burpees
    • Carolina Dry Docks
    • LBCs
    • Jumping Squats
    • Merkins
    • Sister Mary Catherine

Round 1: 2-handed KB Swings
Round 2: 2-handed KB curls

Quick break for some People’s Chair. Grab some wall.

  • Round 1: 60 seconds
  • Round 2: Heard Geraldo calling from afar for arm raises. Fireman Ed led us in the strangest cadence YHC has ever heard. Then YHC took over and it got even worse. I don’t think we made friends here.
  • Round 3: Arms out, 60 seconds

Return to stations for Round 3: This time KB Snatch-Thrusts. Dark Helmet attempted to school YHC in physics here, pointing out that the lighter KB was easier to sling around than the heavier. I probably should’ve listened. I’ll know more on that tomorrow AM.

Circle up for some Mary.

  • The Flutter
  • Sid the Kid
  • LBCs?
  • Rosalita
  • Protractor


  • It was an absolute honor to lead these men today. I’m humbled in the presence of such strength and determination. Solid work by all. Tclaps to Robin Hood, moving that hose like it was his job. Looking strong out there, Good Sir!
  • Happy birthday Insomniac! Tclaps on another trip around the sun.
  • Not a lot of mumblechatter out there this morning. I take that as a compliment.
  • The rest is a blur of oxygen deprivation.


In The Still Of The Gloom

In the still of the Gloom
I hear the PAX howl, aye!
Posting around your door
In the still of the Gloom
I feel my heart beating heavy
Telling me I gotta have more

My VQ. And what a great group of men to lead. 10 PAX and YHC headed off into the still of the gloom…and returned as Rock Stars all.

The Thang
Mosey around the front of the school to the back parking lot.

  • 20 SSH IC
  • 5 burpees OYO
  • 20 IW IC
  • 3 burpees OYO
  • 10 Merkins IC
  • 1 burpee OYO
  • 20 Squats IC

Mosey to track
Four corners:

  • 10 Merkins
  • 10 CDD
  • 15 Squats
  • 20 LBC
  • Repeato, only 10 each this time.

Mosey to small field (line up 30-40 yards from baseball fence)

  • Single File Bear Crawl to fence
  • At fence plank it up, Tunnel of Love back to start
  • Repeato with Bunny Hop to fence, then ToL back to start.

Mosey to bleachers.

Do the following (in any order):

  • 10 dips at bleachers
  • Run up berm
  • 10 Merkins at top of berm
  • 15 Squats at bottom of berm
  • Repeato: 15x all
  • Repeato 20x all

Mosey to wall
People’s chair, 3x 60 seconds

  • Regular (arms at sides)
  • Arms out
  • Arm raises (thanks Geraldo)

Balls to the wall x2. Hold for 0:30. (closer to 0:45 when Geraldo was asked for count and needed a gentle nudge after we’d been holding for 0:15)

Back to CoT for some Mary. PAX called the exercise, YHC counted them off:

  • Rosalita (Insomniac)
  • Flutter (Geraldo)
  • LBC (Dark Helmet)
  • Protractor (Drop Thrill)


  • Mud Run Preblast is up here. Registration begins Feb. 1. Get those teams together!
  • Great sendout by Freedom.


  • It was truly an honor to lead the PAX this morning. I joined F3 6 months ago to the day, and I can honestly say that it’s been a life-changing experience. 30 pounds lost to the ether. F3 works, you bet. The strength that I have found within myself has been brought forth by the men of F3. Yes, I’ve done this, but certainly could not have done it without you, the PAX. I look forward to continuing the discovery of my potential alongside you. Aye!
  • Mumblechatter was heavy at first, then things quieted down at about the 15 minute mark. Guess that means the PAX were happily going about their business.
  • Tunnel of Love got the mumblechatter going again. Always a crowd-pleaser.
  • Good to see Dark Helmet up from The Fort. Hope to see you again soon.
  • Tclaps to DT for becoming one with the Ruck.
  • Thanks Freedom for a great and motivational sendout.