Back Blasts

Date:  9/19/22

Pax:  Peanuts, Wrong Way, Hot Pack, newly named Lil’ Heater (Hot Pack’s 2.0), Detention, Cheerwine, Kilowatt, Manwich

QIC:  Manwich

Hot Pack’s 2.0, FNG Lucas came back to the gloom for his second beatdown and to receive an official F3 name. Short disclaimer for the F3 veterans and we began.

Mosey around the teachers parking lot and added in some side shuffles, carioca, high knees, butt kickers.  Circle up 10 WM IC, 10 Penny Pickers IC, 15 SSH IC, 10 Squats IC, 10 Merkins IC, recover.  Moseyed back to portico.  Grabbed our bells and did the following warmup:  10 Wrist Twist OYO, 10 Figure 8’s OYO, 10 side crunches OYO, 10 ATW OYO, 10 Halos OYO.  Recover.

Thing 1:  Three Circuits, all w/ bell

1.)  20 Racked Squats, 20 Swings, 20 Merkins

10 LBCs IC, one farmer carry lap

2.)  20 Squat Thrusters, 20 Lunge, 20 Snatches

10 Low Flutters, one farmer carry lap

3.)  20 OH Press, 20 Lawn Mowers, 20 Curls

10 Pretzel crunch, one farmer carry lab

Thing 2:  Kettlebell Flow
Single arm DL to Single arm row to Snatch – 10 each side

Single leg reverse lunge racked to racked squat to one arm press – 10 each side

10 Freddy Mercury’s.  Recover! Recover!


  • Great job out there today gentlemen.  Welcome Lil’ Heater!  Welcome back Detention from a week on vacation celebrating 20 yr wedding anniversary!
  • Lifted up all unspoken requests. Prayers for our nation, military, medical professionals, law enforcement, firefighters, first responders.

-Always give thanks!  SYITG

Power of 10

Three pax gathered on Monday morning, Sept 19, 2022 for a Kettlebell workout: Buck, Cowbell, and yhc M*A*S*H.

Warm-o-rama consisted of orienting the pax to 4 exercise stations on the corners of the Jay M Robinson parking lot: mosey to first corner for 10 SSHs in-cadence; mosey to second corner for 10 Squats; mosey to next corner for 10x 2-count American Hammers; mosey to final corner for 10 Atomic crunches.


Gathering at the center first set of kettlebell exercises was called:
10 Tricep extensions, 10 Curls, 10 Upright rows.
Complete KB set, and run to corner station for 10 Hammers; run back to center;
Repeat KB set, run to corner for 10 SSHs; run to center;
Repeat KB set, run to corner for 10 Squats; run to center;
Repeat KB set, run to corner for 10 Atomics; run to center.

Next KB set: 10 Overhead presses, 10 L lawnmowers, 10 R lawnmowers.
Repeat pattern of KB set in center, with runs to the outer stations
(in an X pattern, which is the Roman numeral for some decimal number; I’m not quite sure what.)

Buck called the next KB set: 10 Bench presses, 10 KB swings, 10 Halos.


10 x 2 Pretzel crunches, 10 Boxcutters, 10 Dollies, 10 Flutter kicks.



Didn’t push too hard – it was a Monday, a last-minute Q, and just wanted to get the blood flowing and muscles warm. As a hybrid kettlebell + aerobic workout I think it could be a decent beatdown if you really want to work it.

Thanks for showing Buck and Cowbell. My privilege.

3MB re-run!

DATE: 09/19/22

PAX: Exit 54, Constitution, SS Minnow, Papa John, Peppa, Kojak, Dr Lecter, Bonvoy
Q: Hacksaw

YHC and 8 others made it out of the fartsack to partake in a re-run of last week’s 3MB(WWE-look it up to know) and tweaked it to differentiate. YHC almost fartsacked himself, arriving at 0529, and breaking speed limits to arrive. with a short disclaimer in hand, off we went!

400M run
The Thang
Run Corners
1. 10 Burpees
2. 20 Superman Pulses
3. 30 HRM
4. 40 Flutters(2 count)

25 CDD
50 Mountain Climbers
3x Stairs

Rinse/repeat- add 5 reps each round till 0625

15 Box Cutter
11 Pretzel Crunch
15 Squirm

Name and COT

Solid work today, Kojak and Peppa set a blistering pace, Exit 54, Bonvoy were right there rocking it, Constitution does the work, makes it look easy, Minnow did a bunch of miles OYO, Dr Lecter killed it as alwasy, and Papa John was doing what he does, doing the work!
Bonvoy talked about the BRR weekend, rain making it tough, but a kind soul that helped with transportation when needed. Kojak did 12 hour trail run, looked refreshed and making it easy as usual. Battery had the Deacon this weekend, can’t wait to hear how that went. Constitution’s 2.0’s knocking it out with soccer, making other kids cry, which brought a big smile on his face! Peppa returned after a week off, did not miss a beat.

Prayers for Constitution brother who had back surgery and another surgery we all questioned and laughed at,must have had a 2 for 1 coupon! My niece and kids all recovered from Covid, had a great 3 days visiting at my house, Sister birthday Saturday was a smash success! Prayers to the nation, be kind , small acts of kindness and doing something for someone unexpected is priceless.

Coffeeteria was strong with Strange Brew and Austin Powers talk, YHC and Oz hating on pumpkin spice , pumpkins, and Kojak offended by that, #showtoknow! good football talk, Miracle at the Mountain, hoping Rhule gets fired, good Monday men!

always proud to lead, and if you have not in a while, jump in , it is well worth it!

Dwelling in Beulah Land


Pax listed below

15 men strong ascended to find manna from heaven on this beautiful Saturday morn

Warm up:

  • Mosey from OCT down to a parking lot with Wings off of Cabarrus Ave.
  • SSH x 15
  • ISTx 10
  • Loose Change x 10
  • Rotating arms

Then the THANG begins

Mosey Down Patterson past Salvation Army house to Greenway entrance, but do not use greenway.  Instead 7 super uphill WWIIs.
Disregard no trespassing sign and trespass into neighborhood and cut across Branchview to First Baptist, go up hill to parking lot in front of church for 12 Dry docks added to 7 WWIIs. Each station would add on to previous reps.

Run up hill to back parking lot and add 40 squats.

Run down Deal, cut down some streets and find ourselves at Nova Credit Union, add 7 burpees.

Cautiously cross back over Branchview and through the tunnel to the front of the double circle at McGee Park, and add 12 boxcutters.

Mosey to shelter and add 40 dips.

Mosey back down the greenway and replace dips with 40 single count LBCs.

Mosey to top of greenway and just do 7 of each exercise already mentioned.

Mosey to…


Mediocre Broga until the Q just gave up on stretching


Praise for Cat’s son Dean getting his first big boy job in sales.  Time to follow in Dad’s footsteps.


Good nice run to add to the reps.  Ended up right around 3.7 miles for a solid beatdown with a ton of reps.  Good job by all, including new pax Sandtrap who crushed it.

Highlights were Cat doing his SSHs at the Angel wings.  Mountie saying “we really gonna do this?” as the Q disregarded the No trespassing sign.  The moment when it was discovered that the Q was using biblical numbers the whole time.  Inconveniencing a nice couple numerous times on our run up the greenway.  Tombstone is profane.  The groans when burpees are announced are the best.
Mornings with my bros are the best, can’t be beat. Can only thank God, the ultimate bro, for this group of men.
Make it a good day fellas.


“Doubt and fear and things of earth in vain to me are calling; None of these shall move me from Beulah Land.”




Low Impact does not mean Low Intensity

3 men joined me to make it a foursome for what promised little running.  Usually, that draws a crowd, but what showed up were mostly runners.  Fresh off BRR and nursing a bruised foot, I didn’t want a bunch of jumping, running, or anything that would be high impact.  The fun part about omitting running from a bootcamp, the reps and strength work goes up.  Quick disclaimer, some heckling of Buck for showing up after we started, questioning of MASH and his preworkout routine, and off we go.

Warmup in place:
SSH x15
Hillbillies x10
Toy Soldiers x10
Arm Circles

Slow Mosey to Tennis courts and lineup on the side.

Structure was simple-ish. Do the exercise, bear crawl across a court, do the next, bear crawl, continue to the end line, and come back down but switch to lunge walks instead of bear crawls.

5 Merkins-Bear Crawl
5 Merkins, 10 WWII-Bear Crawl
5 Merkins, 10 WWII, 15 Mountain Climbers – Bear Crawl
5 Merkins, 10 WWII, 15 Mountain Climbers, 20 LBCs – Turn around
Lunge Walk, 5 Merkins, 10 WWII, 15 Mountain Climbers
Lunge Walk, 5 Merkins, 10 WWII
Lunge Walk, 5 Merkins

Once back, we changed up the 4 exercises, but kept the mode of transportation across courts.

Round 2: Squats, Imperial Storm Troopers, Single Leg Deadlifts, Kickstand Squats
Round 3: Dry Docks, Peter Parkers, Bird Dogs, Mike Tysons

Shoulders are screaming, guys are complaining, sweat is dripping, SUCCESS….except we still have about 12 minutes left. Mosey to the center.

Repeato this set until Mary is called.

10 Derkins
10 Dips
10 Pull-ups
10 Squats
Mosey around the tennis courts (couldn’t completely omit some running, but definitely kept it light).
I think we all got 3 rounds in.

Pretzel Crunch x10
Homer to Marge with a low flutter mixed in there somewhere

– Lots of core work got snuck into this one, so I didn’t mine cutting Mary short
– Plenty of complaints about shoulders burning after all the combination of merkins and crawls (and that was only Round 1!).
– Always love leading you guys. Those of you that haven’t done it in a while, it’s fun, especially if you partially sadistic and enjoy listening to guys complain about pain (the good kind).
– Key takeaway today, just because we are light on running, doesn’t mean you won’t break a sweat or get the heart rate up. There are good ways to do that and not aggravate a foot injury further. Hoping that it will resolve this weekend and can get back to the normal routine next week, but if not, I can come up with more ways to get guys to complain!
– Prayers for Loveboat’s and Honey Do’s families

Always a pleasure, until next time!

Been Too Long

DATE: 09/16/22

PAX: SS Minnow, Gamma, Papa John, Static, Bearclaw, Mad Dog, FNG Ryan, FNG Kevin, Exit 54

QIC: Exit 54


Nine hard-hitting PAX, including a couple of eager FNGs, hit the pavement to get a little stronger…


  • Mosey to the tennis court side of the lot, COP
  • Disclaimer for the new guys
  • SSH x 24 (IC)
  • IST x 15 (IC)
  • Upper arm stretches
  • Chest and back stretches
  • Arm circles
  • Mosey back to the circle


Four rounds, three lifts per round. Each round you start with each lift x 10 reps, then go back and do each x 9 reps, then 8, then 7, all the way down to 1 rep

  • ROUND 1: Bent-over Rows, Upright Rows, Tricep Extensions
  • Run to the tennis court end and back, plank up til everyone is finished
  • ROUND 2: Deadlifts, Curls, Overhead Press
  • Run to the tennis court end and back, plank up til everyone is finished
  • ROUND 3: Figure 8s, Reverse Curls, Around-the-Worlds
  • Run to the tennis court end and back, plank up til everyone is finished
  • ROUND 4: Chest Press, Low flutters with the bell in the air, Mason Twists (each movement counts as a rep)
  • Run to the tennis court end and back, plank up til everyone is finished

We wrapped up Round 4 with just enough time for an old favorite I call the Iron Circle –

  • Make the circle a little tighter, each man planks up in the circle with his left hand on the pavement, right hand on his bell
  • Do 1 MERICAN, handwalk to the RIGHT
  • When you reach the next bell in the circle, REPEATO 1 MERICAN with left hand on the pavement, right hand on the bell
  • REPEATO until you make it around the circle and back to your bell
  • 30 second rest
  • Restart and REPEATO, this time with left hand on the bell, right hand on the pavement. Handwalk to your LEFT, stopping for a MERICAN at each bell until you make it around the circle

That felt like enough so we called time at 0614.

Finished up with NAME-O-RAMA


  • All Pro Dads began yesterday for the new school year. Per Wexler, 71 people made it to the first meeting. See Wexler for details if you have a child at HRES.
  • I’m going to contact former Harrisburg FD Chief John Lamonica about scheduling a Stop the Bleed class for anyone interested. Will have details in the coming week.
  • The F3 Raleigh region is hosting the Deacon CSAUP tomorrow. See Battery if interested in attending.


As most of you know, your Q spent the summer prepping for the Blue Ridge Relay. In other words, i’ve been doing a dedicated morning run every Friday since the first of June. Been way too long since attended kettlebells and, now the Relay is behind me, figured i’d get back to it by leading this morning. I was welcomed back by some old faces, some not so old, one who’s still pretty new (Static), and two who none of us had met before.

With the FNGs in tow, we did a quick mosey, gave the disclaimer, some warmup movements and stretches, then back to the circle to get busy. This was a partially-recycled workout i led a couple of years ago. Always gets the heart rate up and allows for surprisingly-little chatter because everyone has to keep count in their head. We finished the last round with 5 minutes to go, which was just enough to get the Iron Circle in. I’ve had us do the Circle a few times in the past, and it always pits each PAX against himself to get every last bit of effort out.

Guys killed it, particularly FNGs Ryan and Kevin who were leading the pack more often than not. Looking forward to seeing you both out again soon, we’ll try to have a nickname planned for you next time.

As always thank you to this group for letting me lead.

/exit 54

Light Sweet Tabata

59F/ 15 PAX

PAX: The Total Package, Marlboro, Bay City, Mayweather, Spud, Checkmate, Neverland, Deertick, Sandtrap, Tombs, Pvt Ryan, Homeland, Buzzkill, Bozeman

Q: Indiana

Mosey down da trail to REHAB

SSH x 20

5 Plank Jacks with 5 Merkins for 3 cycles

AS x 10

ISTs x 15

Loose Change x 10

Mosey back up to AO upper lot and grab a stone/paver/block/or metal plate and circle up.


Tabata Part 1: 40 sec AYG/20 sec Recovery with exercises done in series

DD Merks

Alternating Lunges

Low Flutter

Repeat for total of 2 sets per exercise

Run suicide down front drive

Tabata Part 2: 40 sec AYG/20 sec Recovery with exercises done in series

Curl Push Press x 2

Goblet Squats x 2

KGBs with stone/paver etc x 2

Run suicide down front drive

Tabata Part 3: 40 sec AYG/20 sec Recovery with ALL above exercises done in series ONCE – Lightning Round

Run Suicide


Box Cutters x 12

LBC x 12

Alt Leg V Ups x 12


Broga and stretching

MOLESKIN: Welcome Sandtrap to this group of miscreants  trying to live a better life.  Prayers said for Nick Goshen and his family who served our country in the European Theatre and passed at age 40 unexpectedly. As you sometimes think about your life and also death (Nick’s passing makes us all pause), as you juggle the challenges/stress of marriage, career, raising children (6 is the current record held by Marlboro), finances, remember to always look on the bright side of your life. Life is not easy even on easy street USA – which is where we live on planet earth if you pause to think about it.  Give more than you take and be a positive life force every day. Also brush teeth and floss those you want to keep.




Humpin that Monkey

13 brave souls defeated the FS for a Thursday edition of the Rolling Stone Boulder Bootcamp, HDHH edition. suck it bros weather in effect.

PAX: Clickbait, Loveseat, Peanuts, Heatstroke, sugar, MC, Vespa, BigBird, Soprano, Manwhich, Master Po, Kuhmo

Q: LifeAlert


Mosey to the front WR Odell with some high knees, butt kickers, Side slides

Circle up in front of Draco the Dragon

  • SSH x 10
  • CP x 10
  • AB x 5
  • IST x 10
  • arm cirles
  • Prisoner Tempo Squats x 10
  • Merkins x 10
  • MC x 10
  • all IC

The Thang

  • Mini Merkin madness is the name , sorta pain was the game. Line up near the light post on the far end of the lot. 16 lines in the lot were our target. However, this time around we went by 2s. run to line 2, 2 merkins, return to start and then to line 4, 4 merkins, return to start, then to line 6, 6 merkins…etc until all 16 lines had been eclipsed.. Since this is a mathematically challenged group and our resident math teacher Detention ditched us for the beach and his M, cones were placed every 2 spaces only as an aid for counting. So much fun, run it back with air squats.

Thang 2

  • head to Whatley Wall…did we ever come up with a new name?? partner up. P1 work, P2 run to stop sign and back until total was complete
    • 50 Derkins
    • 50 dips

Thang 3

  • mosey to Hector Henry Greenway entrance. So ensued monkey and eventually tiger humper marathon. 4 sets were completed at the top of the  ole HHGW with plenty of impressed commuters, but still no acknowledgement. Probably just too impressed to show their appreciation. 20 MH/TH IC then a run down the jailbreak hill. stop at flag 1 for 5 reps, flag 2 for 10 reps, front of long bridge for 15 reps. return to top of entrance and wait for 6. After round 2 we found out that Soprano is skipping a short trip to Colombia, SC to see the #1 college football team in the land in order to visit his nephew at some school on Lake Hartwell. Apparently his nephew is the student body President of this school who wears orange. Pretty impressive. MH became TH after this new info became public and MC had a very MC spin on it. Repeat 20 MH/TH IC then onto the next episode. One last MH/TH set att he end for good measure
    • 3 Episodes: Merkins, air squats, CDD


  • all IC
  • LBS x 20
  • LF x 20
  • Box Cutter x 20
  • Pretzel Crunch x 10 per side
  • Freddy Mercury x 20
  • recover recover


  • welcome BigBird. Pulled and opposite of George and Wheezy. Didn’t move on up but moved on down from the palatial east side of 85 in Harrisburg to the slums of the west side of 85 in Concord. We’re glad your here to add some class to this ragtag bunch and hope you keep posting
  • prayer requests were at a minimum. My friend Lance is recovering on track from an extensive open heart procedure, still not totally out of the woods yet.
  • keep posting, keep a minimum keep treading water and not sinking. Every time you post it helps all those around you
  • HDHH tonight at Johnny Bruscos. sound off on slack
  • thanks for playing along and SYITG


Random Factoid Day: Earnhardt, Mays, Moon

8 men made it to The Ridge for a couple of AMRAP rounds of exercises.


  • Mosey across parking lot
  • Side straddle hop
  • Imperial storm trooper
  • Windmill
  • Burpees
  • Merkins
  • Mountain climbers
  • Air squats

The Thang

  • Mosey to staff parking lot
  • 1 minute each of:
    • Burpees
    • Hand release merkins
    • WW II situps
    • Side straddle hops
    • Mason twist
    • Carolina dry docks
    • Little baby crunch
    • Air squats
    • Mike Tysons
    • V-ups
  • Mosey back to student parking lot
  • 1 minute each of:
    • Pretzel crunch (left)
    • Pretzel crunch (right)
    • Flutter kick
    • Mountain climbers
    • Box cutters
    • Imperial storm troopers
    • Monkey humpers
    • Lunges
    • Jump squats
    • Burpees
  • Double-time back for Mary


    • LBC


Great work guys! Another beautiful morning for a workout.

  • Tar Tar, Escalade, Dr. Lecter, BearClaw – strong work as always!
  • Static – Great push…becoming a regular at these workouts!
  • Kojak – congrats of 12 hour grueling run at Kings Mountain last weekend
  • Exit 54 – Great job representing H’burg at BRR!

A few random factoids were shared amongst the Pax

  1. Dale Earnhardt drove the #2 car to NASCAR chanpionship in 1981 – Thanks Kojak!
  2. Willie Mays has the record for most extra inning home runs in MLB – Thanks Exit54!
  3. Australia is wide than the moon – YHC


Block by Block

Block by block
Q:     Finish line
AO:    OCT
Pax:   Bozeman, Luthor, Hipbone, Frostbite, Buzzkill, Indy, Catfish, Checkmate, Tombstone, PsychoT, Firechicken, FNG Brad, Slash, Mountie, Spud

Mosey around block of OCT stoping at corner store
– Warmup
–  15x side-straddle hops
– 15 4 count pushups
– 15 mountain climbers
– Stretch to right, middle , left

The Thang
Every exercise with block
5 curls
5 skull crushers
5 arm lifts
5 squats
5 bench press
Than run a lap and add 5 reps each lap
– Right and left arm stretch
– Chest stretch
– Right and left arm stretch
– Stretch to the right, down the middle , and to the Left
– Right and left quad stretch


Kept it simple
Glad we had a new guy (brad) out

Don’t let your past disqualify your future.

Let’s get better everyday as men , fathers and husbands.

Thank you for the time today .