Monthly Archive February 2018

Final PreBlast: 2018 BROlympics 2.bro

Important info for 2018 BROlympics 2.bro.  PLEASE READ!!!

What: Ten individual events developed to test strength, speed, stamina and physical/mental toughness.  Participation in each individual event is optional.

Who: BROlympics is open to all men. All regions invited.

Date: Saturday, February 24, 2018

Time: Please arrive no later than 6 AM.

  • Opening Ceremonies at 6:30 AM
  • Closing Ceremonies at 9:00 AM

Scoring: This year you will log your event scores/times on an online form on your phone.  Please open the form on your phone now so that you don’t have to worry about it on Saturday morning.  Here is the link:  Scoring Form

Donations: Please bring gently used exercise shirts (preferably F3) and shoes to be donated to men’s shelters

What to bring: Your phone, shovel flag, water, 45 lb KB if you have one, gently used exercise shirts/shoes for donation

Where: Weddington High School Track/Practice Field, 4901 Weddington Rd, Matthews, NC 28104

Parking: Park at Weddington Middle School. Lot entrance is off of N. 12 Mile Creek Rd.

    • If coming from Weddington Rd, make 2nd right after turning onto N. 12 Mile Creek Rd.
    • If heading South on N. 12 Mile Creek Rd., make 2nd right after passing Deal Rd

Event map


  • 1600m
  • 100m
    • Preliminary heats of 8 PAX (1 in each lane), with as many heats as it takes to move through all competitors.  1 final heat of top 8 PAX
  •  American KB Swing in 90 sec
  • Sled pull there/back (as in Spartan races)
  • Max reps 135lb bench press
    • No time limit, but once initiated cannot rest the bar on the rack or chest
  • Kettlebell toss
    • 3 attempts per pax
  • Dead hang for time
  • Timed bucket carry on 200-yard course
  • Spear throw (3 throws)
    • Points awarded for accuracy
  • Medley: “ThePhlygethon”

Medley Course Map:

Medley Course Map

Final Words
This is a can’t miss event. (Check out last year’s highlights.) No other CSAUP or competition provides this level of 1st, 2nd, and 3rd F.  Come and compete against your bros and against your performance at BROlympics 2017.  If this is your first games, set a baseline to measure against future BROlympics.  Be there for yourself, but more importantly, your bros. SYITG!


BurpeeTrain vs. Lochness Monster

13 PAX made their way to the skyscrapers of downtown Waxhaw in hopes of catching a glimpse of the #BurpeeTrain which has been talked about in the local tabloids.  In recent workouts, some “pseudo-BurpeeTrains” have been spotted but no confirmed sightings of the ACTUAL #BurpeeTrain.


  • The Floater disclaimer given:  “I’m not a professional.  Modify as needed.  If a train rolls through town, drop what you are doing and do Burpees non-stop until it has exited.”
  • Mosey just outside the shadow of the Watertower
  • SSH x 20 IC
  • Tempo Merkins x 20 IC
  • Peter Parkers x 10 IC
    • Hold it . . . Don’t tell Frack
  • Imperial Squawkers x 10 IC


  • Mosey to #KeithJongHill where we encountered some gear . . . And grumblings about staying home
  • Partner Work Part 1
    • Run to top of hill with 45lb plate/sandbag
    • 10 hand slap merkins
    • Back to middle of hill
    • 10 hand slap merkins
    • Repeato
  • Partner Work Part 2
    • P1 – Hydraulic Squat with 45lb plate/sandbag/KB overhead
    • P2 – Run to bottom of hill and back
    • Repeato
  • Partner Work Part 3
    • P1 – Curls with 45lb plate/sandbag/KB
    • P2 – Runs to top of hill and does 2 burpees
    • Repeato
  • Partner Work Part 4
    • P1 – Thrusters with 45lb plate/sandbag/KB
    • P2 – Runs to bottom of hill and back
    • Repeato
  • Grab all the gear and head to COT
  • HOLD UP . . . Is that a train we hear?
  • Commence the #BurpeeTrain with 6 count Burpees
  • As we crossed into double digits, some PAX talk about started about it being over
  • Then we hear more . . . So more burpees
  • After 20, we realized that it is yet ANOTHER false alarm; construction work on the track
  • Grab the weights and head back to COT
  • Got time for 3 MOP (Minutes of Plank)


  • There were some sure signs of Spring and the warm weather:
    • Gatorcub sporting the shortsleeve Tie-Dye shirt
    • Fuse Box bringing his FNT (“Friendly” Nasty Towel)
    • PAX breaking out in a full lather during warmup
  • This led to a healthy discussion post-workout on GroupMe about what temp each PAX starts sfetzing
  • A full analysis of symptoms of #ClydesdaleProblems was had:
    • Sweating in warmups when it is 30 degrees
    • Sweating post workout after shower
    • Sweating while typing on GroupMe around lunchtime
  • Another deep and important discussion during the workout was about movies that had dogs in them; riveting discussion between Hooch and Mad Dog whondragged others down to their level
  • The next Facebook Watch documentary might just be “Recalculating vs Time” . . . The guy is crushing it and OWNS the hill that was named after him #KeithJongHill
  • Not to be outdone, Xerox is sneaky fast
  • Finch has dropped 30lbs in the last few months; a testament to posting on a regular basis and pushing yourself (and the stress of losing the Super Bowl).  Great job!
  • Tooth Decay has quickly become a front of the PAX guy
  • Doughboy is getting as strong as the scent on his gloves
  • Mad Dog and Finch were setting the pace on the partner plate run
  • Foundation and Moneyball continue to set the pace with speed and jokes
  • Hooch and Turner, err, Longhorn continue to break records . . . Today’s was leaving early enough so they were home and in their shower before we prayed
  • Will we EVER see a real #BurpeeTrain?
  • Will we ever see HalfBack again after his CrossFit departure?
  • Will we see StubHub’s backblast from last week?
  • Will Cha-Ching go rogue and show up on his own?
  • Button’s consecutive game streak is broken at The Floater
  • Will we ever see Posse at The Floater?


  • Father-Daughter dance next Saturday March 3rd.  Get tickets ASAP.  Almost sold out
  • #OpenDoor Men’s Bible study Meeting Sunday mornings at 7:00-7:45am.  Reach out to Bottlecap for more details
  • Brolympics this Saturday at Weddington High School 6:30am.  Come out and participate and/or watch
  • AMRAP tomorrow at Cuthbertson Middle at 5:30am

Thanks Doughboy for the takeout

Hizzle’s Knoll

Hello.  My name is Spackler.


8 guys showed up at Death Valley.  I remember when this number used to be 28.  8 is much easier to contain.  It was fun.  Glorious.  Absolutely Fantastic.

The Thing

Pseudo disclaimer was said.  We went off campus to Spackhizzle’s Knoll.  We ran up and down it a few times.  Lots of merkins.  Some Mary now and again.  Maybe a squat or two.  No monkey humpers.  Back to the basics.  3.6 miles covered because we are men.  Should always be at least 3 miles covered or it’s a waste.  Except for F3Meatspank on Thursdays and some of those other 0.0’s.  Those guys like steroids and small junk so who are we to judge?

The skin

I hate BB.  Used to be fun.  It’s not now.

I picked the partners today.  It was exciting if not just downright freeing.  You should try it.  You are welcome

Smokey and Dollywood led the way all day as partners.  Blah blah blah

Horsehead mumbled a few times.  I made out “stupid”, “Princess Leia and her ankle chain” and something about F3 supposed to be getting easier when you’ve been a part of it for 6 years but it hasn’t.  You clearly need the “Spackler’s guide to F3 – 2012-18 editions”.  F3 is easy.

Puddin took us out in prayer and he is a good man for doing so.  BTW, serious question….not a big fan of hugging all over you sweaty as* gents after a workout anymore – not that I was to begin with but – full hand clasp on sweaty shoulders for some of you – is that a thing?  It’s flu season.  Sickos.


Ask TR





10 Pax, 2 Starfish and a Triple Nickel

10 of the region’s finest Pax gathered for another installment of Peak 51 on an unseasonably warm and humid February morning. After a quick but heartfelt disclaimer, we moseyed to the well-lit parking lot behind the church for a couple of laps and a brief COP (10 SSH and 10 IW).


Partner up (this took longer than expected due to some counting difficulties) and line up at the lower end of the lot. Partner 1 runs suicides to each light pole on the left while partner 2 merkins himself to swoleness. Flapjack. Partner 1 runs suicides while partner 2 flutters himself into oblivion. Flapjack. Partner 1 runs suicides while partner 2 performs low slow squats. Flapjack.

Next on the Weinke was a mosey to the school parking lot for a Peak 51 classic, the starfish. Today’s starfish consisted of 20 merkins, 20 LBCs, 20 Carolina dry docks, and 20 jump squats in the corners with a serving of 5 burpees in the middle. This was so crisp and refreshing the first time, YHC decided to double down and do it all again. Double starfish!

Mosey to the hill behind the baseball dugout for a triple nickel: 5 HR merkins at the top, 5 LSS at the bottom, 5 times up and down the hill. Mosey to one of the school’s outer walls for the People’s Chair with 50 air presses. Recover. Back on the wall for PC with 50 air presses. Mosey back to launch for 2 minutes of Mary, consisting of dollies in which my cadence was too slow for Slim Fast’s liking, and 25 LBCs OYO.


Strong efforts from everyone today as the conditions felt more like May than February. Great to have Snoopy back out in the gloom and equally great to meet Laces Out. This must have been The Mouth’s first ever workout without dropping a TWSS. YHC is disappointed in this fact, and expects more next time. We learned that Lois and Sensei made a new friend while visiting Benny at the hospital. During this encounter, they adopted a posture best described as Crouching Sensei, Hidden Lois. Smokey was convinced that Snoopy and Cocktail are brothers, but alas that’s not the case. However, Cocktail does have a brother in F3 who lives in Fort Mill. YHC also recalls hearing something about The Mouth’s 2.0 suffering a “wrist boner” while snowboarding. Not certain how one goes about that, but it sounds painful. There was likely more moleskin-worthy mumblechatter, but that’s all YHC can recall.


Let’s continue the awesome level of support for Benny. He’ll need our help once he’s cleared to go home.

Contact a Pax who hasn’t posted recently and encourage them to come back out to the gloom.

Thanks to Slim Fast for taking us out, and thanks to Lois and Sensei for the opportunity to lead.

The positive & negative characteristics of 11

It was 5:24 when No Regerts and I pulled into Conviction’s AO, and I was surprised to see the lot scattered with HIMs looking for their weekly moderate workout.  By the time 05:30 struck, there were 11 total and we were ready to roll.  YHC gave a disclaimer that suggested the workout was created for the AO, not any individual and that each exercise could be easily modified to fit each man’s fitness level.  With that out of the way, we were off.

Slow mosey around main parking island to loosen up the legs.  Gather at the curb facing the school & line up shoulder to shoulder.  The COT started with a series of High Knees from one side of the lot to the other and Butt Kickers to return to the starting position.  We repeated this 3X

Circle up for COP

  • SSH X 20 IC
  • IW X 15 IC
  • LSS X 15 IC
  • Arm Circles X 10 IC each direction

Now It’s Time to Get Real

Mosey to rock pile. Find a lifting rock, return to parking lot, circle up & perform the following exercises X 10 IC
  • O/H Press
  • Curl
  • Triceps Extension
Rotate clockwise (to the left) 1 rock & perform the following X 10 IC
  • Goblet Squat
  • Bent Over Row
Repeat until back in original spot.  Return rocks
Mosey to bus lot.  Count off in 1’s & 2’s for pain stations.  If you are a 1, do exercises labled for 1’s.  If you are a 2, you get the picture. 11 PAX means we have 5 total stations and YHC.  Instructions are to find a station (2 people at each), and perform called exercise until you are relived.  YHC starts at station 1 and sprints to station 2 to relieve the pair.  They sprint to station 3, perform exercises assigned to that station.  PAX at 3 sprint to station 4 (when relieved) and perform exercises.  You get the picture.  Sounds complicated, but shouldn’t be.  Yeah, right!
Pain Stations
A. 1) Wall sits / 2) LBC
B. 1) CDD / 2) Diamond Merkins
C. 1) Plank / 2) Prisoner Squats
D. 1) Lunges / 2) Merkins
E. 1) Merkins / 2) Mtn Climbers
Swap numbers after 1 lap thru each of the 5
Repeat until time for Mary.  Ooops, no time for Mary.  Return to cars.  Circle up for COT
  • BROlympics is 2/24
  • If running, try to avoid running alone, wear reflective gear, carry ID and phone
  • Benny is recovering and should be home on Thurs
I’m not a big numerology guy, but from time to time, I find it fascinating.  When I was Tweeting the numbers for Conviction, I Googled “11” and a numerology website was in the results.  I wanted to see what it said about the number and found it oddly fitting for what went down at Conviction on Wednesday.  An excerpt is below.

Positive Characteristics: Master number, the 11 is the most intuitive of all numbers. It is instinctual, charismatic, dynamic and capable when its sights are set on a concrete goal.

Negative Characteristics: The 11 can be anxious, shy, stressed, conflicted and scattered. When focus is not applied toward a goal, the 11 can be extremely self-sabotaging. As a Master number, the positive characteristics will turn into obstacles when not understood or used properly.

Why is this fitting? Because it accurately described the actions of the PAX despite my well-planned weinke.  The exercises with the rocks reflected the “Positive Characteristics” — the exercises were instinctual, the group was charismatic and capable and the weinke was performed to perfection.

Not so for the pain stations in the bus lot.  Per the description above, the PAX became stressed, conflicted and scattered despite my ability to clearly, concisely, & precisely verbally describe the instructions.  The 11 clearly did not understand the vision I had in my head.  For example, some pain stations had 3 people and some had 1 despite counting off in 2’s….

Regardless of the coincidental characteristics of the number 11 and the number of PAX in attendance, it was a solid effort by all who attended.  If you disagree, Gypsy will refund your money.

It was an honor to lead.  Keep doing great things


SPARTA, RUN………….words

Well, I tried to think of something creative to do at Sparta but nothing came up. So I tried harder and harder, still nothing. Then I remembered something………………………THIS IS SPARTA!!!!!!!!!!!!!!!!!!!!!! Let’s just run baby…….so we did.

The Thang:

As we were about to start, good ole Joker came in screeching on two wheels just in time. As someone stated, you can tell who the real runners are. They just get out the car, lace up the shoes, no stretch, let’s run. The disclaimer was given and now……………………………………..we run. Follow me.

We ran gingerly through the neighborhood on our way to Pleasant Plains Road. We ran to about the 2.25 mile mark and then turned around to head back from whence we came. In all we all covered five miles total. There was a great effort by all and encouragement all around.

Arsenal will not admit it, but he was killing it.


Madison led us in a series of stretches:

  • Grab the curb and work back and forth with you feet to stretch out the calf mucsles
  • Squat down as low as possible while putting your knees out as far as possible
  • Stand up with legs shoulder with apart and bend at the waist. Bend further down each time you exhale.
  • Inverted pigeon(AKA dead pigeon)
  • While on back, pull both knees to chest and hold.


Please keep Bennie in your prayers for a speedy recovery.

Don’t forget about Brolympics this Saturday(2/24/18)

Once again, this has been a great year in F3. There has been many first time accomplishments for me that I thought I would never do. Thank you.


Shake N Bake, out!

A Happy Birthday/F3 Anniversary AO called Thrive

Happy Birthday to me, happy birthday to me, I decided to Q at Thrive I feel like a dum…

It’s my birthday and I have a great idea, I Q the workout at thrive because it’s my one year in F3 anniversary too. (Insert dumb guy sound here)


Yes, why not other bad choices were already made why not keep going.

The Thang

We started with a quick mosey in the parking lot to then deliver the disclaimer before warming up.

SSH X 20

IW X 20

Windmill X 15

This workout will be a homage to my first day of F3 by doing (as close as possible) the same workout that got me hooked onto F3.

The field was a bit too messy so to the road adjacent to it we went. It went down as follows:

  • Broad jump burpees the width of the soccer field(on the asphalt). Modify with lunges. Plank to wait on the six.
  • Hel….I mean hill work. Do 7’s with Burpees at the bottom and jump squats at the top. Plank to wait on the six.
  • Now back onto the street, run to where the stop sign use to be and increase speed with each light pole that is passed.
  • Next, lunge walk past two light poles. Dolly’s to wait on the six.
  • Backwards lunge from whence we came. Flutter kicks to wait on the six.
  • Mosey back to the parking lot.
  • Not done yet, crabwalk from the stairs leading to the parking lot past three lamp posts flip over and bearcrawl the rest of the way to the open to the covered area of the park. Lunge walk to modify.
  • Still not done yet. To the wall we go. Inverted mountain climbers. (Balls to the wall position and then perform mountain climbers) Regular mountain climbers to modify.
  • Now into people’s chair, 100 air presses.
  • We were going to be done, but I believe Glass Joe was complaining about needing to do more broad jump burpees or something. So…… the parking lot. Broad jump burpees the length of five lines in the parking lot and then return.
  • Is it over yet, yes it is time for Mary.


  • Freddie Mercury X 30
  • 30 X LBC
  • 30 X Flutter Kicks
  • 20 X Rosalita


Please keep Beenie in your thoughts and prayers. Don’t forget about Bro Olympics this Saturday(2/24/18).

Also, a big thank you to all of F3. As I stated to everyone, words cannot express my appreciation for all the encouragement, leadership, prayers, cyber-bullying, and just being there to make me better. I got a lot more work to do on myself(more than physical) and F3 has made that job a lot easier. I could not have done this by myself and will not pretend that I could have. I am a man forever changed by F3.

Shake N Bake, out!


P.S.  BW didn’t come because he HC for the workout.

3 sets of 12 or 12 sets of 3?

Eleven decided their arms were only good for one thing today and that was slinging some iron.  YHC did his best to deliver a painful beatdown and Q’d the workout under a 30# Ruck.

The Thang:

SSH x 20, Two-handed swing x 20

Merkin x 20, Two-handed swing x 20

Mt. climbers x 20, Two-handed swing x 20

Circuits: 3 sets 12 or AMRAP up to 12

Goblet Squat, Good Morning

Snatch, Overhead Press (two handed)

Deadlift to upright row to overhead press, Calf Raises


Diamond Merkins, Lawnmower

Single arm high-pull, one arm swing

Burnout Sets: Reps go 20 &5, 15 &10, 10 & 15, 5 & 20

two-handed swings / curls

up-right rows / tricep extensions

10 squats

10 good mornings

Moleskinny:  Good showing today, saw some faces that I haven’t seen in a while.  Including (but not limited to): Fletch, Tackling Dummy, and Prohibition.  Maybe I need to make the rounds a little more often.  Mumblechatter was looking strong this morning when YHC didn’t have the volume pumped up enough for the pax.  Comments were made about the size of the speaker vs the volume output and yet somehow they ended there and didn’t veer off into the gutter.  Maybe we are a classy group after all … on second thought no we’re not.  YHC didn’t want to wake the neighbors with such awesome tunes.  Once the workout was underway mumblechatter died out quickly.  Must have been those three sets of 12 (or was it 12 sets of 3?)  Pax were crushing it today,

Since when did Meathead become more popular with the runners than Devil’s Turn?  #RunningIsBoring

Thanks to Voodoo, Witch Doctor, High Tide, my job, and my alarm clock this week for letting me Q.  Always a pleasure to be home and to lead my favorite workout.


Announcements:  Bro-lympics Saturday 02/24, Run-Jen-Run in 10 days get registered, Rock Zero need’s Q’s

YHC had the takeout today

WOW! What a Weinke

7 PAX needed some flexibility and showed up to the Cub Scout Hut for the latest round of Gumby. Some pre-ran to warm up while others came in hot.  After a delayed disclaimer and our devotional, the music was cued up and we were ready to roll


A quick warm up to get the legs active: butt-kicks, toy solider and gates.

This morning we concentrated on groin, IT band, hamstrings and calves. We stuck to basic deep stretches, holding for about 30 seconds each stretch and repeating several of our favorite, like pigeon and ended with our devotional.


The morning began with a rousing discussion about the benefits of partner stretches. Then somehow the mumblechatter shifted to marveling at the size of my weinke. Although neither was utilized in this morning’s edition of Gumby, I am sure there will come a time when both are needed.

It was great to see Picasso join the regulars of Gumby. He was so inspired by the Q that he post ran the workout. That may be a first for F3.


Bro-Olympics is only 2 days away. Sign up. Weddington High School this Saturday February 24th


God made you! You were fashioned in His own image! You were made in the image and likeness of the Creator. God had a purpose in making you. His primary purpose is that you would have fellowship with Him. If man does not have fellowship with God, he is lost, confused, and bewildered. Since he does not find his place, he has a sense of not fitting. There are thousands of people who admit and confess that they are unhappy. Economic security, recreation, pleasure, and a good community in which to live have not brought about the peace and happiness that they expected. The reason is that man was created in the image of God and cannot find complete rest, happiness, joy, and peace until he comes back to God.


Help me this day, Father, to tell others of the fellowship that can be theirs. Your love will enable me.

Snuka’s VQ

Posting this on behalf of Snuka.


Gathered in Parking Lot at 5:15 Temperature was unseasonable warm in the 60’s. Was nice to wear short sleeves and no hat. First time Que for me in F3. I was sure of the exercises I wanted to perform that morning. We had the usual large crowd for this site.  18 were counted. Got a few tips from Mermaid (the seasoned veteran of F3). Gave disclaimer and off we went.


Ran down Little Ave and eventually came to shopping center at the corner of Hwy 51 and Carmel Rd. Warmed up with jerkins, side straddle hops and LBC’s. Little did I know that I was not announcing each exercise correctly. Heard a few jeers from the gallery!!  More on that later.


Divided into partners with each one running  up the opposite stair case and when meeting , performing  10 merkins, (1st time), 10 Freddie’s (2nd time) and 10 Burpee’s (3rd time). After 3 revolutions, waited in the plank position  

We preceded down Hw 51 to the picnic benches in from of CC High School. We proceeded with 10  jump ups, 10 dips and 10 durkins.  Did this for 3 revolutions. Arms started getting tired!!

We then made our way to the big parking garage. Starting from beginning, we ran up the short ramp and did 5 merkins at each corner before reaching the top.

After a shorts rest we performed suicides. (brings back high school memories). Sprinted for 1/3 of the length of parking deck (back), 2/3 (back). 100% and back.  After one,  decided we could do 1 more suicide.  

When done, we still had about 10 minutes to spare. Decided we would do more merkins, LBC’s and Freddie’s ect.  At this point, I realized I was not properly announcing each exercise. Got a little help from Chelms and Paper Jam. Correct procedure is “Starting position, move, in cadence, exercise”.

Back to starting point. Had about 30 seconds to some more Burpees. Done, finally.  My first Q complete.!

Thanks to several guys who gave me some pointers for next time Q. Need to watch video on F3 web site. Will definitely be better prepared and informed on my next Q. Will be Anvil on March 21!


Run Jen Run 10k coming in early March.

Jennings Palmer has more treatments and will still have a bone marrow transplant. Family at St. Jude’s. Keep praying for continued progress and God’s strength for the entire family.

Closed with prayer-  Chelms